Sodium (salt) is found in nearly everything you eat and drink. It is a flavourful ingredient that can be found in many meals naturally and is often added to food during production.
A small amount of sodium is good for you. This is because it is an electrolyte that helps to maintain your body’s fluid balance. Your sodium levels are regulated by your kidneys.
However, although sodium is good for you, too much sodium is unhealthy. This is because a high sodium intake has been linked to causing high blood pressure (hypertension). Research has shown that the two have a very strong connection.
Why is hypertension bad?
Having a high blood pressure can seriously affect your health. It causes damage to your blood vessels and can therefore cause damage to many organs, such as your heart, liver, kidneys, and brain. Hypertension is often known as the “silent killer” as is may show no symptoms. Having a high blood pressure can cause increased deposition of fatty substances (plaque), causing them to stick to the inside of the walls of your blood vessels, this is bad as an increased build-up of plaque can lead towards severe narrowing of the arteries, causing atherosclerosis. This causes an increased risk of heart attacks, strokes, and cardiovascular disease.
One of the main ways in which you can manage your sodium levels is by keeping an eye on your diet and knowing which foods are high in sodium and which foods are not. A good tip is to always read food labels to see how much sodium each serving contains. Try and avoid processed foods, and be aware that there are some surprising foods which are high in sodium and are therefore better to avoid including:
Breads and rolls, pizza, sandwiches, soups, cured meats, burritos and tacos, savory snacks, cheese, eggs and omelets.
Foods which are low in sodium and which should therefore be included in your diet include:
- Fruits and vegetables
- Wholegrains e.g rice, quinoa
- Proteins e.g. unsalted nuts, lentils, peas
- Dairy e.g. fat free milk and yoghurt
https://www.healthline.com/ nutrition/sodium-per-day#recommendations
https://www.webmd.com/ hypertension-high-blood-pressure/guide/blood-pressure-causes
https://www.fda.gov/drugs/ special-features/high-blood-pressure-understanding-silent-killer
https://www.scripps.org/news_ items/4199-top-ten-surprising-sources-of-sodium
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