WHAT WE SHOULD KNOW ABOUT SALT
We should all know by now how too much salt in our diet raises our blood pressure but have you stopped to ask how and what are the dangers?
Well our bodies are kept in balance by the Hypothalamus (An area in the brain its job is to maintain homeostasis within the body). It does this in a number of ways and its a bit akin to a laboratory constantly analysing our blood, checking if we have the correct amount of hormones, is the blood the right consistency, does it have the correct balance of salts to maintain body function. Salt, sodium chloride to give it its proper name is necessary along with other salts like Potassium are necessary for a variety of functions and nerve function being one of them. It is through the interaction between Potassium and Sodium that our nerves work and are able to pass signals down through our nerves from our brains to our muscles etc. If this balance is upset then our bodies won't work correctly.
Now if you are eating a high salt diet (Sodium) and you know what happens if you eat something very salty how do you feel? Very thirsty I shouldn't wonder and this is because the hypothalamus has noticed there is too much sodium in the blood, so the first thing it does is to alert the body and make us thirsty and cause us to drink more fluid in an effort to dilute the blood. At the same time the Hypothalamus causes the pituitary gland to release Vasopressin (Anti diuretic hormone) this is circulated in the blood stream and targets the kidneys not to filter out so much liquid in the blood as waste (Urine becomes more concentrated so you don't pass as much). These two actions generate more blood volume in an effort to dilute the concentration of Sodium (more liquid part of the blood).
Cue the heart, now your poor heart has more work to do, you've upped its work load putting more strain on it. You've still got the same amount of arteries and veins but have more liquid for your heart to pump through, this means your left Ventricle of your heart is under strain thus the action of forcing all this volume of fluid through the same amount of vessels raises the blood pressure. So first and foremost high blood pressure strains the heart and the heart being a muscle, like any other muscle will enlarge to cope with the work. Now the kidneys, they filter impurities and toxins out of the body through a series of tiny tubules called Nephrons, these tiny vessels are very delicate and only one cell thick and thus very fragile. With the raised pressure of all this excess fluid in the blood being forced harder through the circulation, these tiny vessels are easily damaged.
As we get older our arteries, which are a series of elastic muscular tubes, become less elastic, think of washing a pair of knickers hundreds of times eventually the elastic gets spent doesn't it? well its like this with the arteries. Because they have lost this elasticity they cannot cope so well with an increased blood pressure and if these arteries happen to be in the brain, the result can be a burst blood vessel hence one type of stroke. Now couple this with someone who has had a fatty diet eating lots of saturated fats. That fat circulates in the blood stream and just like a sink drain that gets blocked when you try to pour fat down it regularly, the same thing happens in an artery. Fat sticks to the artery walls forming plaques, blood cells become sticky and before you know it you have a clot forming. If this clot travels to the brain you have the other type of stroke. A stroke is where the brain is starved of oxygen because blood flow is restricted to an area and that area of the brain is damaged. If the clot forms in the leg we have a Deep Vein Thrombosis, if it forms in the lungs we have a Pulmonary Thrombosis and if we have a clot in the circulation of the heart we have a Coronary Thrombosis. Obviously too furred up arteries will raise blood pressure too as the heart will have to work harder to push all that volume of blood through narrowed blood vessels.
So now you know why too much salt is bad for you and the worst culprits for harbouring salt are processed foods. Start reading labels and become familiar with recommended daily allowances, you may just save your health a whole lot of trouble
In the UK, the Recommended Daily Allowance (RDA) of Salt is 6 grams for an adult, 1 gram for a baby under 12 months old and between 2-6 grams of salt for a child up until their 11th birthday.
http://www.eatwell.gov.uk/healthydiet/fss/salt/howmuchsalteat/
In the US, the RDA is 2.3 g of sodium, or 5.75 g of salt, since to calculate the amount of salt from sodium you should multiply by 2.5.
http://www.health.gov/dietaryguidelines/dga2005/recommendations.htm
http://www.salt.gov.uk/cgi-bin/saltcalc.pl
Article below from the Daily Mail.
Cutting salt could save 20,000 lives each year in UK
- Too much salt increases risk of high blood pressure, which can lead to heart attacks and stroke
- Adults should consume no more than 6g a day, but on average UK men have 9.7g and women have 7.7g
Reducing the amount of salt in our diets could save nearly 20,000 lives in the UK every year, according to researchers.
Doctors say deaths from heart disease would fall dramatically if consumers paid attention to food labels.
Yet most Britons have no idea how much salt they consume or what the maximum recommended levels are.
Don't add salt: Our diets are already salt-heavy with 80% coming from processed foods
The recommended maximum daily intake for adults is 6g in the UK, although just last month the World Health Organisation revised this down to 5g.
Yet according to figures from the British Heart Foundation, men consume around 9.7g a day, while women have 7.7g.
Now researchers at three universities, including Harvard Medical School, have revealed the dramatic effect reducing salt could have on death rates by using computer models.
They estimated that reducing salt intake to 6g (or 2,300mg of sodium) would save 500,000 to 850,000 lives in the U.S over the next decade.
'No matter how we look at it, the story is the same – there will be huge benefits in reducing sodium,' said study author Dr Pam Coxson, from UCSF.
The British consumer group Consensus Action on Salt & Health said reducing the UK's daily intake to 6g could save around 17,500 deaths from heart attacks and strokes a year.
If food labels only contain sodium levels, multiply this number by 2.5 to get the salt content
British GP Ian Campbell, medical director of charity Weight Concern, told Mail Online: 'Salt is a big problem in the UK too. It's a silent killer. Over time consuming too much of it increases the risk of high blood blood pressure, which can lead to heart attacks and strokes.
'About 80 per cent of our salt intake comes from processed foods, so it can be difficult to avoid.
'Many people are unaware of where salt is hidden, such as bread, soups, ready meals, even breakfast cereals and mayonnaise.
'The Government approach has been to encourage food manufacturers to modify the amount of salt in their products. There has been a reduction but it is taking too long. The Food Standards Agency should consider setting mandatory maximum levels for salt.'
Victoria Taylor, Senior Dietitian at the British Heart Foundation, added: 'Eating too much salt may raise your blood pressure and having high blood pressure increases your risk of developing coronary heart disease.
'The Government has worked with the food industry to reduce the amount of salt in our food and make labels clearer. But there is still work to be done by everyone because the majority of Brits are still consuming more salt than they should be.'
