Eat a lot of salty crisps or just have to have that extra sachet on your lunch? Many members of the British public consume too much sodium, the dietary mineral found in salt, and experts are worried about the impact it's having on our health, reports WalesOnline.
The British Heart Foundation has called for urgent action and says that people are consuming "far higher levels of salt than they realise." Introducing a levy to curb the salt content in food could potentially save lives, according to the charity.
While we need some salt, the NHS says that adults shouldn't consume any more than 6g of salt per day (2.4g of sodium), which is about one teaspoon. Part of the problem is that many foods we buy contain 'hidden' salt already. This is particularly evident in processed foods such as meats, sauces, soups cereals and even bread.
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Dr Jay Shah, cardiologist and Chief Medical Officer at Aktiia, which makes 24/7 wearable blood pressure monitors, said: "Excess sodium intake is extremely common across the world. The average intake of sodium is about double the recommended [amount]."
But what is excess salt doing to our bodies? Here are four key areas which it affects.
Water retention
If you feel puffy or bloated after salty meals, this can be linked to water retention, as sodium plays an important role in how we regulate fluid levels in our bodies.
High blood pressure
This is also a major factor in high blood pressure, heart disease and stroke - a leading cause of death and serious disability. Experts say that some 80% of strokes could be prevented, largely by addressing high blood pressure - and reducing salt intake is key.
Dr Shah said: "High salt intake is one of the causes of high blood pressure, which is the most common reversible risk factor for cardiovascular death and disease."
Victoria Taylor, senior dietician at the British Heart Foundation added: "We need some salt in our diet, but if we eat too much salt it’s linked to raised blood pressure. This is because the sodium in salt makes our bodies hold onto water and the more water in our blood vessels, the higher our blood pressure gets. High blood pressure can put you at risk of developing heart and circulatory diseases."
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Usually, high blood pressure doesn't usually cause noticeable symptoms, so it's important to get it checked regularly. Keeping salt intake at a suitable level helps, but some may require medication to help manage high blood pressure too.
Stomach cancer
Diets high in salt have been associated with stomach cancer, which though less common in the UK, is the fifth most prevalent cancer in the world. According to World Cancer Research Fund International, the stomach lining "may develop lesions if too much salt is consumed, which can eventually lead to enough damage to cause cancer to develop."
It is thought that a crucial element here is how salt influences H.pylori, a bacterial infection which can damage the stomach and is associated with a higher risk of stomach cancer. High salt intake has been found to exacerbate such effects.
Osteoporosis
There are several recognised risk factors for osteoporosis, a condition which causes bones to become thinner and weaker, such as hormone changes in menopause, certain other conditions and medications and nutritional deficiencies. Excess consumption of salt could also have an impact on bone health.
According to World Action on Salt, Sugar and Health (WASSH), high salt intake could increase urinary exertion of calcium, an element vital to healthy bones. Research has suggested that this is particularly important during adolescence, a vital time to develop strong bones.
What can you do about it?
Victoria Taylor said: "The majority of salt in our food is already there before we buy it. This means we end up consuming more than we realise.
"Cutting down on salt in our diets is an important way we can help to keep our blood pressure under control and reduce our risk of having a heart attack or stroke."
So, think twice before adding salt to meals, and check the levels of salt/sodium contents on food labels.
She added: "To keep your heart healthy, focus on eating more fruit, vegetables, fish, pulses and wholegrains, and cutting down on foods high in salt, sugar and saturated fat like cake, biscuits and sweets. Exercising regularly, quitting smoking, and maintaining a healthy weight are also important ways to reduce your risk of heart and circulatory diseases."
Always speak to your doctor if you are worried about your diet or health.
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