How to cut salt intake to reduce stroke and heart attack risk
Photo: How to eat less salt (freepik.com)
Sodium, or salt, is an essential mineral. The body needs it in relatively small amounts to maintain fluid balance and ensure the proper functioning of muscles and nerves. However, excess sodium found in salt increases the risk of high blood pressure, which is a leading cause of stroke and heart attack.
How Ukrainians can reduce salt intake is explained by RBC-Ukraine citing nutritionist Oleh Shvets on Facebook.
How excess sodium affects the body and how to reduce its intake
Excessive sodium consumption leads to water retention in the body, as the body attempts to dilute this element. This increases the amount of fluid in the blood vessels, raising blood pressure and forcing the heart to work harder. Chronic high blood pressure can lead to heart disease, stroke, heart failure, kidney problems, and even blindness. As people age, blood pressure tends to rise, making it important to monitor sodium intake.
A 2019 study showed that in Ukraine, the consumption of table salt (which contains sodium) far exceeds the recommended amount, nearly three times over. The average daily intake is 12.6 grams, while the recommended amount is just 5 grams. The research also found that Ukrainian children consume more salt than is safe for their health: preschool children consume 6.4 g, younger schoolchildren 7.4 g, and teenagers 9.2 g of salt per day.
The recommended maximum daily sodium intake for people aged 14 and older is 2300 mg, which equals 5 grams of salt. Seventy percent of sodium in the diet comes from processed foods and restaurant meals, such as pizza, burgers, chips, popcorn, sauces, and more. Even products that don't taste salty, such as grains and baked goods, can contain a lot of sodium.
How to reduce sodium content in your diet
Reduce consumption of high-sodium foods
Limit the use of packaged sauces, mixes, and fast foods. In restaurants, inquire about the salt content in dishes, ask for sauces on the side, and try to use them less.
Choose products with lower sodium content. Compare labels before purchasing— for instance, 100 grams of bread may contain anywhere from 1 g to more than 1.5 g of salt.
Monitor sodium intake
Consume up to 2 grams of sodium per day (or 5 grams of salt). Products with 5% or less of the daily sodium value per serving are considered low, while those with 20% or more are considered high.
Limit salt when preparing food
To add flavor, use herbs, spices, and seasonings instead of salt.
Choose fresh, frozen, or canned vegetables with low sodium content (or without added salt), as well as products like nuts and snacks with minimal sodium.
Rinse canned products
Before eating, rinse canned items like beans, tuna, and vegetables to remove some of the sodium.
By controlling sodium intake, you help maintain your health and support normal blood pressure levels.
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
