High salt consumption often goes unnoticed, but can be dangerous. You can find out which people should pay particular attention here.
Salt is one of humanity’s oldest spices. But what if the very thing that makes our food so tasty becomes ours in the long term Health harm? “Most people know that too much Salt is unhealthy, but they have no idea how much they actually consume – or where it is hidden“, says nutritional doctor Dr. Matthias Riedl in an interview with IPPEN.MEDIA. Certain groups of people are particularly at risk, for whom conscious use of salt can be crucial. But how do you know whether you are consuming too much salt and what risks are there?
Checklist: Reduce salt consumption
Table of Contents
- 1. Checklist: Reduce salt consumption
- 2. Why salt is often misjudged
- 3. Who should be particularly careful with salt?
- 4. The expert
- 5. Invisible danger: salt in everyday life
- 6. What specific pre-existing conditions, beyond hypertension and kidney disease, might make someone more vulnerable too the negative effects of a high-salt diet?
- 7. The Risks of a High-Salt Diet: Who Needs to Be Most Cautious?
- 8. Understanding the Sodium-Health Connection
- 9. How Does Excessive Salt Impact Your Body?
- 10. Who is Most at Risk? Identifying Vulnerable Groups
- 11. 1. Individuals with Existing Hypertension
- 12. 2. People with Kidney Disease
- 13. 3. older Adults
- 14. 4. African Americans
- 15. 5. Individuals with Diabetes
- 16. 6. Those with a Family History of Heart Disease or Stroke
- 17. Decoding Food Labels: Hidden Sources of Sodium
- 18. Practical Tips for Reducing Sodium Intake
With the PDF checklist “Reduce Salt” you can be more conscious of your salt consumption in everyday life and support your health in the long term – Download for free HERE.
Why salt is often misjudged
“When we tell patients that salt increases it Blood pressure“, then they’re always amazed,” reports Riedl. The problem: Many people can hardly implement health information. “75 percent of the population can’t do much with such information. They don’t know how much salt is unhealthy, where it is contained or what exactly should be done.” The majority of salt consumption, around 70 percent, comes from highly processed foods such as bread, sausage or ready meals. Adding salt at the table, on the other hand, only plays a small role, but often makes the problem worse.
Who should be particularly careful with salt?
Basically, everyone should check their salt consumption. “But people with high blood pressure, kidney failure or osteoporosis should pay particular attention to their salt consumption,” emphasizes Riedl. Salt can not only increase blood pressure, but can also put strain on the kidneys and impair bone health. “High blood pressure damages the kidneys, the heart and the cerebral vessels. It promotes dementia and makes us age faster,” he warns.
In addition, high salt consumption can negatively affect the intestinal flora and worsen the body’s stress regulation. “High salt consumption increases cortisol levels, our stress hormone, and makes us more susceptible to stress,” explains the nutritional doctor. The negative consequences for health are often gradual and go unnoticed for a long time.
The expert
Dr. Matthias Riedl is a renowned internist, nutritional doctor and diabetologist. After studying medicine at the University of Hamburg, he specialized in internal medicine and nutritional medicine. In 2008 he founded Medicum Hamburg, which he has directed ever since. It is Europe’s largest center for diabetology and nutritional medicine.
Invisible danger: salt in everyday life
“The problem is that you don’t notice it,” says Riedl. Many people underestimate the amount of salt in everyday foods. “Who If you eat bread and cheese, you’re already at your limit with your salt. Then the bag of chips is already too much.” Visits to restaurants also contribute to the problem: “Restaurants use salt to satisfy their customers. Those who then automatically reach for the salt shaker are living more dangerously.”
Salt is vital. But in the modern world of nutrition, it is quickly becoming a health risk. People with previous illnesses such as high blood pressure or kidney failure in particular should critically question their consumption. But the same applies to healthy people: less salt often means more health.
What specific pre-existing conditions, beyond hypertension and kidney disease, might make someone more vulnerable too the negative effects of a high-salt diet?
The Risks of a High-Salt Diet: Who Needs to Be Most Cautious?
Understanding the Sodium-Health Connection
For years, health professionals have cautioned against excessive sodium intake. But what exactly constitutes a “high-salt diet,” and who is most vulnerable to its negative effects? It’s more nuanced than simply avoiding the salt shaker. Much of our salt consumption comes from processed foods, restaurant meals, and even seemingly healthy items. Understanding these sources is the first step toward protecting your health. A recent study highlighted the complexities, even noting potential benefits of fermented foods like gochujang despite their salt content – a concept known as the “Korean Paradox” [1].Though, this doesn’t negate the overall risks of a diet consistently high in sodium.
How Does Excessive Salt Impact Your Body?
A high-salt diet throws off the delicate balance of fluids in your body. Here’s a breakdown of the key physiological effects:
* Increased Blood Pressure: Sodium causes your body to retain water, increasing blood volume and putting extra strain on your heart and blood vessels. This is a primary risk factor for hypertension (high blood pressure).
* Cardiovascular Strain: Prolonged high blood pressure significantly increases the risk of heart disease, stroke, and heart failure. The heart has to work harder to pump blood, leading to muscle thickening and eventual weakening.
* Kidney Problems: Your kidneys are responsible for regulating sodium levels. A constant overload can damage these vital organs,perhaps leading to chronic kidney disease.
* Fluid Retention & Bloating: Excess sodium leads to water retention,causing swelling in the legs,ankles,and feet.
* Other Potential Risks: Emerging research suggests links between high sodium intake and stomach cancer, osteoporosis, and cognitive decline.
Who is Most at Risk? Identifying Vulnerable Groups
While everyone should be mindful of their salt intake, certain populations are notably susceptible to the harmful effects of a high-salt diet.
1. Individuals with Existing Hypertension
This is the most obvious group. for those already diagnosed with high blood pressure, reducing sodium intake is crucial for managing the condition and preventing complications.Even a small reduction in salt can have a significant impact on blood pressure readings.
2. People with Kidney Disease
As mentioned earlier, the kidneys play a vital role in sodium regulation. If your kidneys aren’t functioning optimally, they can’t effectively remove excess sodium, leading to a hazardous buildup. Kidney health and sodium intake are inextricably linked.
3. older Adults
As we age, our kidneys become less efficient at regulating sodium. Additionally, older adults are more likely to have underlying health conditions like hypertension or heart disease, making them even more vulnerable.
4. African Americans
Studies have shown that African Americans are more sensitive to the blood pressure-raising effects of sodium compared to other racial groups. This increased sensitivity highlights the importance of proactive sodium reduction within this population.
5. Individuals with Diabetes
Diabetes often co-exists with hypertension and kidney disease, creating a triple threat. Managing sodium intake is a critical component of diabetes management.
6. Those with a Family History of Heart Disease or Stroke
genetic predisposition plays a role in cardiovascular health. If you have a family history of these conditions, being mindful of your sodium intake is particularly critically important.
It’s not just about the salt you add to your food. Many processed foods are loaded with hidden sodium.Here’s what to look for on food labels:
* Sodium Content: Check the “Nutrition Facts” panel for the amount of sodium per serving.
* Percent Daily Value (%DV): A %DV of 20% or more means the food is high in sodium.
* Ingredient List: Be aware of common sodium-containing ingredients like:
* Monosodium glutamate (MSG)
* Sodium benzoate
* Sodium nitrite
* Baking soda (sodium bicarbonate)
* Soy sauce
* Processed meats (bacon, sausage, deli meats)
* Canned soups and vegetables
Practical Tips for Reducing Sodium Intake
Making small, lasting changes to your diet can significantly reduce your sodium intake.
- Cook at home More Often: This gives you control over the ingredients and sodium levels.
- Choose Fresh Foods: Opt for fresh fruits,vegetables,and lean proteins over processed alternatives.
- rinse canned Foods: Rinsing canned beans and vegetables can remove a significant amount of sodium.
- Use Herbs and Spices: Flavour your food with herbs, spices, lemon juice, and garlic rather of salt.
- Read Food Labels Carefully: Compare sodium content across different brands and choose the lowest-sodium options.
- Limit Processed Meats: Reduce your consumption of bacon, sausage, hot dogs, and deli meats.
- Be mindful of Restaurant Meals: Restaurant food is often high in sodium. Ask for your meal to be prepared with less salt or choose healthier options.
- Potassium-Rich Foods: Increase your intake of potassium-rich foods like bananas, sweet potatoes, and spinach, which can
