The Effects of Salt on Blood Pressure and Body Health
One of the cornerstones of leading a healthy life is balanced and conscious nutrition. However, ready-to-eat food habits brought by modern life have placed one of the riskiest substances we take into our bodies without realizing it at the center of our lives: Excessive Salt Consumption. On the occasion of World Salt Awareness Week, celebrated between February 14-22, we are taking a closer look at this silent danger and ways to protect our health.
What Does Excess Salt Do to Our Bodies?
The World Health Organization (WHO) recommends that daily salt consumption for an adult should not exceed 5 grams (approximately one teaspoon). However, research shows that in our country, this amount is well above the average. When this limit is exceeded, the following damages begin to occur in our body:
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High Blood Pressure (Hypertension): Sodium increases the water load in the veins and raises blood pressure. Uncontrolled hypertension is the biggest trigger for the risk of heart attack and stroke.
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Extra Load on the Heart: Excess fluid retained in the body causes the heart to exert more effort to pump this blood, which increases the risk of heart failure over time.
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Deterioration in Kidney Health: The kidneys work hard to eliminate excess sodium. This process increases the pressure in the kidney vessels, leading to loss of function, protein leakage, and stone formation.
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Bone Loss (Osteoporosis): Excessive salt consumption increases the amount of calcium excreted in the urine. This leads to a decrease in bone density and increased fragility in the long run.
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Stomach Ailments: A diet too high in salt can damage the protective mucosa on the inner wall of the stomach, increasing the risk of stomach cancer and ulcers.
Watch Out for "Sneaky" Salt Sources!
Removing the salt shaker from the kitchen table alone may not be enough. The real danger is "hidden" sodium added during the production phase of foods that we do not taste:
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Processed and Ready-to-Eat Foods: Instant soups, bouillons, frozen foods, and packaged sauces (ketchup, mayonnaise, soy sauce).
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Bakery and Pastry Products: Products such as bread, bagels (simit), and pastries make up a large part of daily salt intake.
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Canned and Pickled Foods: Pickles, canned goods, and olives contain high amounts of preservative sodium.
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Delicatessen Products: Processed meats such as sucuk, salami, pastrami, and sausage.
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Snacks: Roasted nuts, chips, and crackers.
5 Practical Suggestions to Reduce Salt Consumption
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Gain the Habit of Reading Labels: Check the sodium content of the products you buy from the market.
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Give Spices a Chance: Provide flavor balance in meals with natural flavors such as thyme, mint, chili flakes, lemon, or garlic instead of salt.
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Consume Vegetables Fresh: Choose fresh or frozen vegetables instead of canned ones.
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Be Careful When Eating Out: Ask for sauces to be served on the side in restaurants and taste the food before adding salt.
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Reduce Gradually: The palate will get used to the new salt ratio within 2-3 weeks. Make this process easier by reducing it gradually.
