WHO recommends limiting salt intake to 5 g per day – but the real figure is 12 g. The result of consuming too much salt is high blood pressure, the development of cardiovascular diseases, stone formation, and other health problems.
While many people try to control their salt intake by adding just a small pinch, the problem lies in the high sodium content of ready-to-eat foods, most notably canned food, crackers, chips, and other ultra-processed foods.
Sources of hidden salt
1. Bread and pastries
In baked goods, salt and sodium increase the elasticity of gluten (that is, gluten, the main protein in cereals), helping baked goods retain their shape. Sodium is also used as a leavening agent – without it, bread crumbles a lot.
The daily norm of sodium (5 g of salt) is contained in 300 g of bread and bakery products – and the lower the quality of wheat, the more salt it contains as baking powder.
2. Canned food
100 g of canned fish contains from 1 to 3 g of salt, salted caviar and fish – up to 5-14 g. Meat preservation – in the manufacture of stew, one tablespoon of salt is usually taken per kilogram of meat (from 25 to 30 grams).
Vegetable preservation – in 100 g of canned corn 400 mg of sodium, in peas – 360 mg, green beans – 560 mg. The salt content in cucumber brine reaches 5 g per 100 g, and in tomato sauce, it is about 8 g.
3. Sausages and lunch meats
Not much less salt in sausages, sausages, ham, and deli meats. Its amount is not indicated on the label, however, according to Rospotrebnadzor, in boiled sausages and sausages the salt content is at least 2-2.5%, in smoked sausages more than 3.5%, and in dried delicacies, the amount of sodium can reach 8%.
Recall also that the World Health Organization recommends completely eliminating ham, sausages, and lunch meat from the diet – limiting the total consumption of red meat (in the form of tenderloin or minced meat) to 350 g per week.
4. Bacon
Uncooked pork products contain more salt than beef or poultry due to their high-fat content and the possible presence of worms. When salting, the ratio of fat and table salt is at least 10 to 1, which is 7-8% in the final product.
5. Cheese and dairy products
The amount of sodium in cheese varies depending on its type and ranges from 470 to 1400 mg/100 g. The cheeses with the highest salt content include Parmesan, Suluguni, Feta and cheese, Cheddar, Roquefort, and other blue cheeses.
A high sodium content is typical even for those dairy products that do not contain added salt, such as cottage cheese (about 3%), sour cream (3-4%), milk, yogurt, etc.
6. Ketchup and various sauces
In terms of salt and sugar content, most industrially prepared sauces, ready-made seasonings, and spices can compete with some varieties of salted fish. In addition to the actual salt, most of them contain extra sodium in the form of glutamate (flavor enhancer E621).
One tablespoon of ketchup has over 150 mg of sodium, oyster sauce has 437 mg, and soy sauce has 879 mg of sodium.
7. Ready-to-eat breakfasts
Ready-to-eat breakfasts are another food group with a hidden excess of sodium. For example, 100 g of cornflakes contains 660 to 730 mg of sodium, while one serving of instant oatmeal contains up to 365 mg.
Why does the body need salt?
The sodium contained in salt (2.5 g of table salt contains about 1 g of sodium) is an electrolyte and an important component of metabolism. It is necessary for the body to transmit nerve impulses, muscle contraction, regulate pH levels and maintain proper water levels in tissues.
The lack of electrolytes causes an increase in blood viscosity and a deterioration in gas exchange in cells. This negatively affects the functioning of the muscles, brain, cardiovascular and respiratory systems. Among other things, indicators of bone strength also deteriorate.
Statistics say that if only 25% of people get enough magnesium electrolytes with food, then in the case of salt, we are talking about a significant excess of the nutrient. Approximately 70% of sodium in the diet comes from processed foods.
What is the best salt?
No type of salt can be considered more beneficial than another. White table salt, sea salt, or pink Himalayan salt are actually the same substance and are 97-99% sodium chloride. The content of other nutrients is hundredths of a percent.
The only useful type of table salt can be considered iodized. Recall that iodine is necessary for the functioning of the hormonal and immune systems of the body. Lack of iodine in the diet affects the deterioration of health and even weight gain (through disruption of thyroid hormones).
What is the harm of excess salt?
A diet high in sodium is one of the key risk factors for high blood pressure and hypertension. Salt retains fluid in the body, increasing blood volume and placing an additional burden on the circulatory organs.
Over time, hypertension can cause damage to the heart, kidneys, brain, and organs of vision. If it is not properly treated, it leads to the development of heart and kidney failure, blindness, stroke, and heart attack.
High-salt diets are also associated with obesity, metabolic syndrome, and type 2 diabetes.
How to reduce sodium intake?
One way to reduce your salt intake is to limit or cut out salt-rich foods. Foods like fast food, ultra-processed foods, and convenience foods should be removed.
Ways to reduce your salt intake:
- replacing canned vegetables with fresh or frozen ones
- Refusal to buy processed meats
- replacing salt in cooking with natural spices
- making your own sauces
- abandoning cereals and instant cereals and replacing them with whole grains (cereals).
People with high blood pressure may consider switching to the DASH (Dietary Approaches to Stop Hypertension) diet. This highly flexible and balanced meal plan focuses on foods that are low in saturated fat and sodium.
On average, people consume 2-3 times more salt than the body needs – which is fraught with a whole range of health problems. Studies show that even moderate salt restriction can lead to a significant reduction in blood pressure in as little as four weeks.