You hear a lot these days about low sodium or low salt diets, but are they real? In fact, yes, there are surprising health benefits of a low sodium diet, or just to reducing the amount of sodium or salt you consume. Read this article to learn all about these benefits, and some easy ways to achieve them.
When You Hear Sodium Mentioned, It’s the Same as Salt
It gets confusing sometimes, because you hear two terms for the same thing: “sodium” and “salt”. Scientifically speaking they are not the same, but in popular jargon, when you are talking about foods or dieting, they are the same.
So remember, like everyone else, we’ll use the terms “sodium” and “salt” interchangeably in this article.
Likewise, the terms “low salt” and “low sodium” are often used interchangeably.
Because we like to look at the science as well, let’s take a look at salt vs. sodium. Salt is composed of two minerals – sodium and chloride, hence the chemical name: “sodium chloride.” Yes, that’s table salt!
Sodium is the main mineral in salt that affects blood pressure and other health factors. Therefore, a low sodium diet refers to reducing the amount of sodium you consume, while a low salt diet refers to reducing the amount of “sodium chloride” salt you consume – basically the same thing.
How Much Salt is Safe?
No Added Salt Is best
A good rule to follow is: no added salt is best.
The American Heart Association says your body needs no more than 500 milligrams of salt a day. Due to practicalities of living in the modern world, they set a healthy maximum of no more than 1500 milligrams of salt a day, and ideally less than 1000 milligrams. They view 2500 milligrams as the highest amount.
Summary:
- Your body needs no more than 500 milligrams of salt a day.
- The ideal maximum is 1000 milligrams a day.
- For a healthy diet no more than 1500 milligrams a day.
- Don’t exceed 2500 milligrams of sodium a day if you can.
Unfortunately most people far exceed even the 2500 milligram maximum. This is because in the modern world it is almost impossible to avoid huge amouints of added salt if you eat out at restaurants, take out fast food, or eat any pre=prepared or packaged foods from a grocery store.
Although salt is essential for some bodily functions, you virtually always easily get all you need (less than 500 milligrams) just by eating no-salt-added foods. If you eat any processed or packaged foods, you probably are getting way more than your body needs.
Why do Processed Foods and Some Restaurants Add So Much Salt?
If salt is so bad for you, why do they add it? There’s a few reasons, but one of the basic reasons is: salt hides the real flavor of food.
- Flavor Masking: If you add a lot of salt in, people taste the saltiness first, which many are addicted to. They don’t notice the food is not fresh or yummy.
- Addiction: Salt is addicting, and many people crave it, even if they don’t realize it. So packaged food, restaurants or fast-food may deliberately include a lot of salt to make it more savory and addicting.
- Easier: A lot of restaurants like added salt, because of the flavor masking and addiction factors. It’s a lot easier and cheaper to make a high salt dish that people may desire, even if it’s not nutritious or healthy.
Now that we understand that you don’t really need any added salt in your foods, let’s take a look at the health benefits of a low sodium diet.
Benefits Of A Low Sodium Diet
Excessive sodium intake can increase the risk of several health problems, including high blood pressure, heart disease, stroke, and kidney disease. This is long established by legitimate statistically significant studies. Of course, sodium is a natural mineral that plays critical role in some bodily processes, like regulation of blood pressure, fluid balance, and nerve function.
Getting enough sodium or salt is not the problem for nearly everyone. The problem is too much sodium and the impact on health that it causes. Now let’s take a look at the benefits of a lower salt diet, and how it can help promote better health and well-being.
A No- or Low-Sodium Diet Reduces the Risk of High Blood Pressure
High blood pressure, also known as hypertension, is a major risk factor for heart disease, stroke, and kidney disease. One of the most effective ways to reduce blood pressure is to reduce sodium intake. Sodium intake is directly related to blood pressure, and a reduction in sodium intake has been shown to lower blood pressure in both individuals with and without hypertension.
A N0- or Low-Sodium Diet Decreases the Risk of Heart Disease and Stroke
Reducing salt intake can also help decrease the risk of heart disease and stroke. High sodium intake can increase blood pressure, which can lead to the development of atherosclerosis, a condition in which the arteries become narrow and stiff, restricting blood flow to the heart and brain. This can increase the risk of heart attacks and strokes.
Reducing Sodium Helps Protect Your Kidneys
Salt puts stress on your kidneys. The kidneys play a critical role in regulating sodium balance in the body. High sodium intake can increase the workload of the kidneys and lead to the development of kidney disease. In other words, most of the sodium in foods is a waste product that the kidneys need to filter out. Reducing sodium intake can help protect kidney function and reduce the risk of developing a kidney disease.
A no added salt diet can also help to improve kidney function, as a high salt intake can put extra strain on the kidneys and lead to reduced function over time.
Promotes Better Hydration
The health benefits of drinking water and staying hydrated are well-documented. High sodium intake can lead to dehydration, as the body requires more water to flush out all that excess sodium. This can cause symptoms such as fatigue, headache, and dizziness. By reducing sodium intake, individuals can promote better hydration and reduce the risk of dehydration-related symptoms.
A No- or Low Salt Makes Food Taste Better
This is counter-intuitive to many people because of the addiction factor of salt. In addition popular literature incorrectly promotes salt as a “flavor enhancer.”
However, in fact, eliminating or reducing sodium can significantly improve your taste perception. By avoiding added salt in your diet, you start to better taste the underlying flavors and even nuances of the foods you eat. This can lead to a greater appreciation of healthy foods and a reduction in the desire for highly processed, salty foods.
One more thing about the “flavor enhancer” claim: Salt can be detected directly by your tongue, which makes it easier for the body to “taste.” However, only tiny amounts are necessary for that, and the added salt in foods is beyond the amount necessary for your body to detect, or enhance the flavor. Adding more is geared to over-stimulating the salt receptors, thereby masking or hiding the underlying flavors.
Reducing Sodium Helps with Weight Management – Reduces Bloating and Water Retention
Reducing sodium intake can also help with weight management. High sodium intake can lead to water retention and bloating, which can make individuals feel heavier than they actually are. By reducing sodium intake, individuals can reduce water retention and bloating, making it easier to manage their weight.
Reducing Sodium Reduces the Risk of Stomach Cancer
Studies have indicated that high sodium intake may be linked to an increased risk of stomach cancer. By reducing sodium intake, individuals can reduce their risk of developing stomach cancer.
Reducing Sodium Improves Bone Health – Reduces Risks of Osteoporosis
High sodium intake can also negatively impact bone health. Excessive sodium intake can increase calcium excretion, leading to reduced bone density and an increased risk of osteoporosis. By reducing sodium intake, individuals can improve bone health and reduce the risk of developing osteoporosis.
Reducing Sodium May Reduce Risks of Getting A Stroke
High salt intake is also linked to an increased risk of stroke. By reducing salt intake, the risk of stroke can be decreased.
How to Reduce Salt Intake – It’s Easier Than You Think
Now we see how bad added salt is for health, and flavor appreciation. So how can we reduce the salt / sodium intake in our diet?
It is surprising how easy it is to reduce salt for a healthier, happier, lower weight life!
#1. Put Away The Salt Shaker!
99% of the time you don’t need to add any salt to enjoy the food you prepare, or the food served at the restaurant. Try no added salt for a week, and that may break the addiction factor!
#2. Choose Unprocessed Foods
The packeged or pre-prepared foods you see in the grocery store typically have sodium salt added. So, another one of the easiest ways to reduce sodium intake is to choose whole, unprocessed foods. These foods are naturally low in sodium and do not contain added sodium or preservatives. Examples of whole, unprocessed foods include fruits, vegetables, whole grains, lean proteins, and low-fat dairy products.
#3. Read food labels
The law requires disclosure of the amount of sodium in packaged foods. Avoid any product with a lot of added sodium.
You can detect whether there is added sodium in the ingredient list, but looking for the following giveaway words: “sodium,” “salt” or “soda.”
Often the salt is hidden on the label by hiding it in a long chemical name, like: sodium nitrate, monosodium glutamate (MSG), sodium citrate, or sodium benzoate. But the common part of all of those is “sodium.” So if it says “sodium” that means they added salt.
#4. Go To Restaurants That Have Low-Sodium Dishes
Increasingly restaurants are including low-sodium or no-sodium dishes to their menus. This is because smart consumers themselves are demanding low sodium options, as food and health knowledge becomes widespread, such as from this website, BenefitsOf.com. Restaurants of course want to satisfy their customers and they know they can increase business by being attractive to educated consumers.
How Sodium Becomes Addictive
Consuming high levels of sodium can trigger a release of dopamine in your brain. That’s the addiction molecule. Dopamine is a neurotransmitter associated with feelings of pleasure and reward, in the brain, but can be easily fooled. This release of dopamine can create a positive association with sodium-rich foods and lead to cravings and overconsumption of salty foods.
In addition, some people develop a taste for high levels of sodium due to long-term consumption of sodium-rich foods. Without the salt taste bud stimulation by excessive amounts of salt, foods may mistakenly taste bland. This makes it more difficult to reduce sodium intake and transition to a lower-sodium diet.
Reducing sodium intake gradually and replacing high-sodium foods with lower-sodium alternatives can help individuals adjust to a lower-sodium diet and reduce cravings for salty foods over time. Also, substituting pepper or other spices for sodium can alleviate the salt cravings.
Disadvantages of a No-Salt Diet
While a low salt diet is often recommended for most people, especially those with who want to reduce risks of hypertension, stroke or heart disease, there are also potential disadvantages associated with excessively low consumption of sodium. These rare instances may involve the following potential drawbacks of a low or no-salt diet:
Hyponatremia: Hyponatremia is a condition where there is a low concentration of sodium in the blood, which can lead to symptoms such as headaches, nausea, seizures, and in severe cases, coma and death.
Risk of electrolyte imbalance: A low salt diet can lead to an imbalance in electrolytes, such as sodium, potassium, and chloride, which are important for maintaining proper fluid balance, nerve function, and muscle function.
Adverse effects on cognitive function: In studies of elderly with cognitive impairment, a low salt diet may be associated with a decline in cognitive function, including memory and attention.
Increased risk of insulin resistance: A low salt diet may increase insulin resistance, which can lead to the development of type 2 diabetes.
Adverse effects on bone health: A low salt diet may be associated with a higher risk of osteoporosis and fractures, as sodium is important for bone health.
Risk of iodine deficiency: Iodine is an essential mineral that is important for thyroid function. Often salt is “iodized” meaning it has iodine added and helps to avoid iodine deficiency, which can lead to thyroid problems.
Overall, a no added salt diet can provide numerous health benefits for most people, and especially for those with high blood pressure or other risk factors for heart disease or stroke. However, it is important to note that some salt is necessary for good health, and it is recommended to consult with a healthcare professional or registered dietitian before making significant dietary changes.
DISCLAIMER: The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health professional regarding questions you might have about a medical condition or health, beauty or diet objectives.