How Much Sodium Should A Person Have In A Day – Although we need a normal level of sodium in our blood for our bodies to function well, added salt leads to many lifestyle diseases.
In addition to hypertension, diabetes, coronary heart disease, stomach cancer, obesity, osteoporosis, urolithiasis and diseases, vascular dementia, water retention and asthma are some of the diseases that are affected by high salt intake.
How Much Sodium Should A Person Have In A Day
Although we need normal blood sodium levels for our bodies to function well, it is added salt that is to blame for many lifestyle-related diseases. Try to get your daily amount of sodium from natural sources.
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Who doesn’t love crunchy roasted walnuts and potato waffles, but have you ever wondered how much salt everyday foods can add to your diet? In fact, even seemingly healthy foods like soups and breakfast cereals come with added salt, not to mention instant noodles, sauces and ready meals. It’s this added salt (sodium chloride) that should scare you, not the natural salt in your food.
“We get sodium naturally through the fruits and vegetables we eat, and that pretty much meets our sodium needs,” said Dr Ashish Khattar, consultant in internal medicine at Delhi’s Venkateshwar Hospital.
Salt is necessary for life. Everyone needs salt for fluid balance and normal muscle and nerve function. “In fact, no mineral is more important to human survival than sodium because it allows nerves to send and receive electrical impulses, helps muscles stay strong, and keeps cells and the brain working. Sodium chloride it also maintains the body’s acid-base balance, promotes potassium absorption, improves the blood’s ability to move harmful carbon dioxide from the tissues to the lungs, and most importantly, provides the essential stomach acids needed for breakdown and digestion. food However, sodium chloride is a nutrient that the body cannot produce and therefore must be consumed,” said Dr Sandeep Mishra, professor of cardiology at the Institute of Medical Sciences of India New Delhi.
HOW GOOD IS IT? According to Mishra, there is an optimal salt intake that is recommended for a healthy life. “Salt intake that is too high or too low is bad for health. Ninety-five percent of the world’s population consumes between 7.5 and 12.5 g of salt per day, but in warm countries like India , where sweating is common, most people should consume at least 11 g of salt per day with the average daily rate of salt consumption ≥6 g (ie, 2,400 mg of sodium), Mishra said.
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American guidelines recommend that adults eat less than 6 grams, or about one teaspoon, of salt each day. Indians consume much more salt than their western counterparts. Khattar said, “Indian Medical Association guidelines are in line with international findings and prescribe less than 5g of salt. Children need less salt, and children under one year of age should not be given salt because their kidneys are underdeveloped.”
SALT AND HIGH BLOOD PRESSURE Eating too much salt can contribute to high blood pressure. High sodium intake initiates a molecular cascade that culminates in an increase in blood pressure. However, the effect of dietary sodium on blood pressure varies from person to person because of their different sensitivities to salt, Mishra said.
Although salt intake has no direct effect on diabetes, people with diabetes should reduce their sodium intake because they are more likely to have associated hypertension, Mishra said.
DISEASE AND SALT INTAKE According to Mishra, “lowering blood pressure by limiting salt intake can reduce the incidence of myocardial infarction by 5%, stroke by 13% and heart failure by 17%. Overall, the risk of cardiovascular events may be 25-30% lower in those who achieve a reduction in dietary salt of 1.9-2.5 grams per day.”
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High salt intake can have a detrimental effect on the kidneys, especially in elderly, obese, diabetic and salt-sensitive patients. Also, high sodium intake can reduce the beneficial effects of certain medications (ACE inhibitors or calcium channel blockers) in those who already have kidney disease, Mishra said.
Dr KM Cherian, Chairman and CEO, Frontier Lifeline Hospital, Chennai, said high blood pressure and heart failure are two major diseases that are directly affected by salt intake. Indirectly, high salt intake increases the incidence of kidney disease and also affects the heart.
In addition to hypertension, diabetes, coronary heart disease, stomach cancer, obesity, osteoporosis, urolithiasis and diseases, vascular dementia, water retention and asthma are some of the diseases affected by high salt intake, Khattar said.
REDUCTION Cherian said, “Increased salt intake is the result of habituation.” Therefore, everyone should consume less salt. However, less salt is not the same as “no salt”. Our bodies need a minimum of salt to compensate for losses through urine and sweat, he said.
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Hattar said, “People with normal blood pressure should continue to take salt as recommended. People with low blood pressure should not reduce their salt intake and should take the prescribed amount daily. However, under no circumstances should a person should increase their salt intake beyond limits.People who have been diagnosed with high blood pressure should definitely limit their salt intake.People like athletes who have a very intense activity regime do not need reduce their salt intake, but the majority of the population with a sedentary lifestyle should limit their salt intake’.
If a person has high blood pressure, it is definitely recommended to reduce salt intake. Also, take into account processed foods and eating out. Khattar said most condiments, such as sauces, pickles and other items used in restaurant cooking, are high in sodium.
It is important to reduce the consumption of processed foods (chips, biscuits, processed meats, etc.) that have very high levels of salt. Adding salt to dishes can also be minimized, Cherian said. In addition to salt, we get sodium from fruits such as apples, mangoes and bananas, vegetables such as carrots, tomatoes, cucumbers and cabbage, dairy products such as cheese and milk, and fish and meat.
A person who wants to reduce their salt intake should avoid packaged foods and not add raw salt to their food. You can flavor the dishes with other spices, use fresh poultry, fish and meat, not processed. You should choose nutritious sandwiches, choose healthy options when eating out and order low-sodium options, Khattar said.
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To read the full story, subscribe to ET PrimeLog to read the full article. You received this Prime Story as a gift. Everyone needs salt for fluid balance and muscle and nerve function. But too much salt is bad for us, we hear. So how much do we need?
The human body regulates the amount of sodium in it. If the level is too high, we feel thirsty and drink, and the kidneys accelerate the process of its elimination.
Most Americans consume too much salt and sodium due to high consumption of processed, restaurant and convenience foods. How far do we have to go to eliminate salt?
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What we know as salt is actually sodium chloride. It is 40 percent sodium and the rest is chlorine.
Sodium in salt can help maintain some functions, but too much can be harmful. Salt contains 40 percent sodium. For every 10 grams (g) of salt we eat, there are 4 g of sodium.
The word salt comes from the Latin word “sal” which means salt. It was once a valuable commodity and was used as currency for trade. The English word “salary” comes from the word salt.
Salt has long been used to flavor and preserve food. It was also used in tanning, dyeing and bleaching, as well as in the manufacture of ceramics, soap and chlorine. Today it is widely used in the chemical industry.
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It is commonly found on the table or in the kitchen as loose table salt, rock salt, sea salt, or kosher salt. High levels of salt, or sodium, are hidden in everyday foods, from fast food to frozen chicken.
The body uses sodium to maintain fluid levels. Fluid and sodium balance is essential for heart, liver and kidney health. Regulates blood flow and prevents blood pressure from falling.
Low sodium can result from having too much fluid in your body, such as fluid retention. In this case, diuretics are prescribed to reduce fluid retention.
When blood sodium levels drop, it affects brain activity. A person may feel lethargic and lethargic. They may experience muscle contractions followed by seizures, unconsciousness, coma and death. If sodium levels drop quickly, this can happen very quickly.
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One study found that when rats were deprived of sodium, they stayed away from activities they normally enjoyed. Therefore, the researchers hypothesized that sodium might act as an antidepressant.
Excess sodium intake has been linked to health problems such as osteoporosis, kidney disease and hypertension, or high blood pressure, which can lead to cardiovascular disease and stroke.
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