This week's blog is written to help you understand the importance of salt for everyday health, whilst maintaining high volumes of exercise and preventing long-term risk of conditions such as high blood pressure or heart disease risk.
High 'Salt' intake has taken a bad wrap over the years, and of course, there can be good reason for that...
However, the main ingredient that salt contains is sodium, which the body needs a specific amount of every day. Every cell in our body needs sodium to function and operate. Sodium is one of the essential electrolytes that are responsible for regulating fluid balance, temperature, blood pressure, and heart regulation that influences cardiovascular performance, ventilation of oxygen, and carbon dioxide during intense and sustained exercise (high rates of sweating and exercise). The Australian RDA is 2400 milligrams of sodium, roughly the equivalent of one teaspoon of salt per day, but is this enough?
Dr. Peter Brukner OAM describes in a recent article (who is in the field of low carb and keto diet strategies for health) that the main contributors responsible for poor health associated with high salt are often derived from the common/regular consumption of processed foods, artificial junk foods, and refined goods usually in the form of carbohydrates. Excessive sodium intake, which is known for long-term and poor health outcomes is usually contributed to fast food, artificially made low-quality processed foods, containing excessive sodium for preservation and mass production, rather than excessive salt table salt on foods when cooking and consuming healthy fresh natural whole foods.
Salt from ultra-processed foods also containing poor quality fats and sugar, are also likely to blame for adverse health effects linked with high blood pressure, poor insulin sensitivity, and increased heart disease risk.
What does the research say?
Research has shown that the risk of dying from a heart attack is more than twice as high for those eating lots of salt and very little potassium as for those eating about equal amounts.
In a study involving over 100 000 individuals in 17 countries, an estimated sodium intake between 3 and 6 grams per day (equivalent to 7.5–15 grams of salt), which was associated with a lower risk of death and cardiovascular events than was either a higher or lower estimated level of intake.
When dietary salt is reduced the body responds by trying to retain salt and water, so the kidneys excrete less salt, the arteries narrow due to the reduced blood volume, and the heart has to pump harder (making hydration and sodium balance important for athletes). Blood thickness is another side effect, increasing the risk of blood clots. This can then lead to heart attacks and strokes.
Foods that will balance sodium intake, high in potassium:
Banana
Avocado
Sweet potato
Spinach
Almonds
Salmon
Pumpkin
Here are 5 practical lifestyle habits to consider for managing daily sodium and salt intake...
Read Food Labels: Pay attention to the sodium content listed on food labels. Many processed and packaged foods, such as canned soups, snacks, condiments, frozen meals all tend to be high in sodium. Choose low-sodium or reduced-sodium options whenever possible.
Cook from Scratch: Preparing meals at home can help you to take control over the amount of sodium added to your food. Use fresh ingredients, herbs, and spices to flavor dishes instead of having to rely on salt or sauces.
Limit Processed Foods: Minimize your consumption of processed foods, as they often contain high amounts of sodium. Opt for fresh fruits, vegetables, lean meats, and whole grains as the foundation of your diet.
Be Mindful of Condiments: Be aware of the sodium content in condiments like soy sauce, ketchup, and salad dressings. Consider using reduced-sodium versions or make your own healthier alternatives.
Increase Potassium Intake: Consuming foods rich in potassium, such as bananas, avocados, spinach, and sweet potatoes, may help counterbalance the effects of sodium on blood pressure.
Take homes:
Moderate external dietary sodium by consuming wholefoods
Balance sodium and electrolyte balance by salting foods when home cooking, especially if exercising and sweating often
Aim to understand the salt intake of packaged or processed goods as this can help with daily management.
Consuming enough water each day is a great way to ensure adequate hydration (35-45ml per kg of body weight). Exercising consistently throughout the week is also essential for overall health - E.g. 70kg x 40ml = 2800 (2.8L per day)
To balance high sodium intake, aim to consume foods high in potassium (the other major electrolyte that helps with fluid balance) to facilitate hydration regulation, in combination with adequate fluid from water intake per day.
We should avoid very high and very low salt intakes and aim for a daily salt intake of 1¼–2 teaspoons.
An ideal amount can sit between 3200 and 4800 milligrams of sodium per day equating to 8–12 grams of salt or 1¼–2 teaspoons of salt per day.
Reducing refined, junk foods and excessive processed carbohydrates will help to reduce sodium intake within an active, healthy lifestyle.
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