What are the health risks of salt deficiency in our food?
Salt is one of the indispensable things in our food, and despite the warnings of the risk of consuming a lot of it on public health, talk has begun to spread about the damage of "lack" of salt in the food.
The ingredient of sodium - the main in the composition of salt - is vital for our bodies, so it is not able to maintain fluid balance, which is necessary for the transfer of oxygen and nutrients inside the body, and by which neurological impulses are launched between cells.
Mostly the problem was excessive intake of salt, so health officials around the world continue to warn us of the risk of multiplication from it.
Doctors recommend that the adults of the adult salt be more than six grams, while in Britain, the adult individual takes approximately eight grams, and in the United States the percentage rises to 8.5 grams per day.
A quarter of the salt we eat daily comes from adding salt directly to food, while the other three quarters come from salt added to the foods that we buy such as bread, broth and processed foods.
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It is more important that companies indicate salt between the components of their food products with the word "sodium", which may make us think that we eat less salt.
Salt consists of sodium and chloride ions, and each 2.5 grams of salt contains only one gram of sodium.
Mai Simkin, a nutritionist, says people do not realize this believing that sodium is a complete synonym for salt, and no one tells them otherwise.
Several research has proven that excessive salt intake causes high blood pressure, which increases the risk of strokes and heart disease, and there is a great agreement between scientists that evidence indicates excessive salt damage, as it leads to the body's retaining water, which raises blood pressure.
With the increase in the individual’s salt, the arteries may be exposed over time to damage and high blood pressure becomes a satisfactory symptom, which in turn causes about 62 percent of strokes, and 49 percent of coronary artery diseases, according to the numbers of the World Health Organization.
By combining what was concluded by 13 studies over 35 years, it was found that eating five additional grams of salt daily increases the risk of cardiovascular disease by 17 percent, and with a stroke by 23 percent.
By reducing salt daily, health troubles may disappear, as the analysis of blood pressure data and other causes of cardiovascular diseases and the average salt over eight years have shown that reducing the percentage of salt by about 1.4 grams per day led to a low blood pressure rate, which in turn led to the decline in deadly stroke cases by 42 percent, and in heart disease deaths by 40 percent.
In those studies, the researchers recognized the difficulty of separating the effect of cutting salt from other changes related to the pattern of eating and living, as whoever realizes the seriousness of salt and seeks to reduce it, usually adopts other health orientations in eating and movement, in addition to reducing smoking and drinking alcohol.
Initially, there is a need to be based on long -term random experiences that compare people who eat a lot of salt with others who reduce it, to determine the fact that there is a direct link, but those experiences are few and do not meet the required funding, as well as moral considerations as well.
"Carrying out random experiments on the direct effect of salt on the body is almost impossible," said Francisco Kabuchio, Professor of Cardiovascular Diseases at the University of Warric Medicine, and who is responsible for studying the eight years.
But he adds that there are no random experiments on obesity or smoking, "which is also a known causes of death."
Nevertheless, there are a lot of observations -based results. After the Japanese government adopted a campaign in the late 1960s to educate citizens about the dangers of salt, consumption decreased from 13.5 grams to 12 grams per day; During the same period, the blood pressure decreased, and deaths due to stroke decreased by 80 percent.
In Finland, the per capita salt consumption decreased from 12 grams per day in the late 1970s to nine grams by 2002, which was accompanied by a decrease in stroke deaths and heart disease by about 75 to 80 percent in the same period.
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But what complicates the image, that the effect of salt consumption on blood pressure and heart health varies from person to person.
Studies have shown the difference in our bodies ’response due to many factors, including those related to race, age, weight gain to length, general health, and family history of the family with regard to blood pressure.
Studies have shown that there are people more sensitive to salt in a way that makes them more vulnerable to high blood pressure due to its intake.
Indeed, some scientists began to warn against the consequences of reducing salt in the food, given that this is no less dangerous than high blood pressure, meaning that reducing salt to a certain limit may lead, such as increasing it, to raise blood pressure!
A collected study revealed that there is a link between low salt consumption and cardiovascular disease and even death. The researchers said in this study that eating less than 5.6 grams of salt per day, or more than 12.5 grams of it per day, leads to health troubles.
Another study also concluded with the participation of more than 170,000 people to similar results.
Where it revealed a link between the low salt consumption of less than 7.5 grams and the high cardiovascular injuries and death of people of them who suffered high pressure, and some of them were healthy, when comparing people who were taking a "moderate" amount of salt up to 12.5 grams per day (i.e. about a tablespoon and a half to two tablespoons and a half small), and this moderate amount is about twice the recommended limit per day in Britain.
Andrew Mint, a nutritionist at McMaster University in Ontario, who is based on this study, concluded that reducing the amount of salt from a high to moderate limit reduces the risk of high blood pressure, while there is no benefit to health from lowering salt to less than that, but there may be benefit from increasing salt from a low to moderate level.
He says: "The study concluded with the benefit of keeping a moderate level of salt with what we know about the basic nutrients, as it leads to excessive toxicity, while lacking other troubles.
But there are those who differ with the above, including Capuchio, who insists that reducing salt will lead to low blood pressure in everyone.
Capuchio says that the different results are a product of "a few studies" in recent years, and it relied on the participation of people "suffering mainly" from diseases, and based on "defective data" - including the Mint study that relied on immediate urine samples for fasting people instead of the most reliable test by taking several samples over a full 24 hours.
Sara Stanner, Scientific Director of the British Nutrition Corporation, acknowledges the strength of the evidence that "reducing salt" for high pressure patients leads to "low blood pressure and heart disease."
And it indicates that it is rare to find those who eat only three grams per day of salt, which is the level that the previous research describes very dangerous, because the food we buy from salt is more than that already without the need to add more of it.
And it confirms that most of the salt we eat in foods we consume on a daily basis, and recommends that a fundamental change in the food industry to reduce the level of salt.
The opinions of experts also differ about whether the bad effect of increasing salt can be compensated by following health systems in other ways, such as exercising, and some, such as Stanner, say that eating foods rich in potassium such as fruits, vegetables, nuts, milk and its derivatives works to neutralize the harmful effects of salt on blood pressure.
The lecturer in the University of Lancaster's health economy should be a priority to raise awareness of salt that we eat instead of trying to refrain from him totally.
She adds: "Perhaps the problems related to increased salt in the body may be related to similar problems related to its deficiency, but a lot of research is required to understand more about this matter, and until the completion of the necessary research, the person interested in his health must eat less, the more salt amounts are difficult to deal with, and refrain from salt is completely not good."
Despite recent studies that talked about the risk of reducing salt, and although the extent of affected salt may differ from person to person, it remains certain so far that a lot of salt raises blood pressure. As for what is said otherwise, not everyone is considered real.
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