Sodium chloride, commonly known as salt, is both a necessary nutrient and a risk to our health. Ingesting excessive amounts of sodium can lead to high blood pressure, which is a major risk factor for cardiovascular disease. A study from Harvard School of Public Health even suggested that one in 10 Americans may die from consuming too much salt. In addition to hypertension, recent research has linked sodium with autoimmune disorders. TH17 cells, which are associated with these conditions, have been found to respond to salt, with higher sodium levels causing over-activity of the cells and increased inflammation.
Although simply reducing salt intake seems like an easy solution, it’s not as simple as it sounds. The majority of sodium in our diets often doesn’t come from the salt shaker, but from prepared and processed foods that are filled with unhealthy levels of sodium along with other processed ingredients. The two biggest sources of sodium in modern diets are bread and cheese.
Controlling Risk
Cutting back on salt consumption may seem bland at first, but over time your taste buds will adjust, and you may come to appreciate the natural flavors of the healthy foods you’re eating. You can also explore using more herbs, spices, and salt alternatives to add flavor without increasing sodium levels. However, it’s important to be cautious with salt substitutes, as many contain potassium chloride, which can be harmful to people with kidney disease. Using flavorful ingredients like garlic, pepper, onion, celery, curcumin, turmeric, lemon juice, rosemary, and cinnamon not only adds flavor, but also offers significant health benefits.
Shopping Carefully
Opting for reduced-sodium versions of prepared and processed foods, such as frozen meals, canned foods, soups, sauces, and salad dressings, can help you control your salt intake. Avoiding fast foods is another easy way to decrease sodium consumption, as they generally have high levels. Cooking your own meals using fresh, organic ingredients puts you in control of your diet, and choosing high-quality proteins, healthy fats, fruits, vegetables, nuts, seeds, and sprouted grains can help you reduce your overall salt intake.
It’s essential to remember that hypertension isn’t only caused by excess sodium; other factors include stress, lack of exercise, excessive caffeine intake, and unhealthy weight. Managing these factors can help reduce the risk of cardiovascular disease and improve overall health. Mind-body practices, such as yoga and Tai Chi, are beneficial for reducing stress, promoting relaxation, and supporting cardiovascular health.
Think About the Big Picture
Despite the potential risks associated with excessive salt consumption, a small amount of natural salt is essential for maintaining the health of our cells, muscles, nerves, and other bodily functions. Good choices of salt include Himalayan or Celtic sea salt, which both contain naturally occurring minerals. Striking the right balance is vital; aim to consume between 1,000 and 2,000 milligrams of salt per day.
Focusing on establishing positive habits that support overall health, rather than strictly avoiding certain elements of your diet, will allow for a more sustainable and effective wellness plan. By adopting a holistic lifestyle that supports vitality and wellness, you can more easily avoid the obstacles that interfere with good health.
