Healthy diet: 5 health risks of high sodium meals

Posted by

New Delhi:Are you a daily take-away person? Binge eating processed foods, regularly eating out, intake of packaged foods, and neglecting vegetables and fruits completely are signs that your diet is high in sodium. Sodium is a mineral essential for optimal muscle and nerve function. But consuming diet high in salt can lead to several health risks.

Research has identified both short term and long term effects of high sodium. Some people may be affected by high salt intake more severely than others. To compensate for a high salt meal, try drinking more water, eating potassium-rich foods, and reducing your salt intake at other meals.

5 health risks of high sodium diet

Water retention: Having too much sodium can be heavy on your kidneys. This may manifest excessive bloating and puffyness. This leads to inappropriate sodium-to-water ratio in your body. hey hold on to extra water to compensate for the extra sodium you ate. This increased water retention may result in swelling, especially in the hands and feet, and can cause you to weigh more than usual

May raise blood pressure: Research shows that salt-rich diets significantly increase blood pressure. Moreover, these effects are thought to be significantly stronger in salt-sensitive individuals than in those who are not salt-sensitive. Obesity and aging are also though to amplify the blood pressure-raising effects of salt-rich diets.

Increase risk of stomach cancer: Studies studies link a high salt diet to a higher risk of stomach cancer. In a review, researchers analysed 2,68,000 participants suggests that those with higher salt intake are up to 68 per cent increased risk of stomach cancer.

Heart diseases: The link between salt-rich diets, heart disease and premature death are well-analysed by the scientists. A few studies suggest that high salt intakes cause a rise in blood pressure and blocks the blood vessels and arteries.

How to reduce high sodium diet?

World Health Organization (WHO) sets up guidelines on healthy intake of sodium diet and outline measures for improving diets to prevent noncommunicable diseases (NCDs) in adults and children.

The global health agency has suggested a few measures to reduce your sodium intake.

eat mostly fresh, minimally processed foods
choose low-sodium products (less than 120mg/100g sodium)
cook with little or no added sodium/salt
use herbs and spices to flavour food, rather than salt
limit the use of commercial sauces, dressings and instant products
limit the consumption of processed foods
remove the saltshaker/container from the table.

Click to rate this post!
[Total: 0 Average: 0]

Leave a Reply

Your email address will not be published. Required fields are marked *