Some people have a sweet spot for sugar, and others like to go a bit saltier when it comes to indulgences. For years, researchers have been examining the correlation between salt intake and its impact on longevity, and there’s definitely a relationship between the two.
While a certain amount of salt is required for a balanced diet (which ultimately contributes to higher life expectancy), too much or too little can be detrimental to health. Salt plays an important role in regulating certain bodily functions.
Recent research has shown a complex, often U-shaped relationship between sodium intake and longevity. While extreme low-sodium diets are linked to higher mortality rates, regularly adding extra salt to your food is associated with a 28% higher risk of premature death, potentially reducing life expectancy by 1-2+ years. A Tulane University study found that people who constantly add salt to their food have a significantly increased risk of premature death, especially when it comes to men. This means that people who add extra salt from a shaker or grinder after their meals have been prepared could be at increased risk for a number of ailments.
There are many negative effects resulting from too much salt in one’s diet. The main culprit is hypertension, which can accelerate cardiovascular disease and increase dementia risk. High salt intake increases blood pressure and can also cause increased oxidative stress, which leads to cell damage and accelerated aging. The British Heart Foundation recommends eating more potassium-rich foods, such as fresh fruits and vegetables, to help curb the risks associated with higher salt consumption.
Prevention magazine recommends that those who have any sort of heart disease or risk factors for heart disease, such as high blood pressure, high cholesterol and/or diabetes need to be even more conscious and on top of their sodium intake. If you have a family history of cardiovascular issues, you should be extra careful too.
However, salt is essential for human life as it helps to maintain fluid balance, conduct nerve impulses and support muscle function. It contributes to myriad bodily functions and regulates blood pressure, enhances hydration, supports a healthy nervous system and aids in nutrient absorption. It can even be used topically to treat certain skin issues. And, let’s face it – it makes our food taste better too!
Salt isn’t always a bad thing – it’s all about finding a happy medium. Removing salt completely from one’s diet is most certainly not the answer. Moderate sodium intake, which constitutes around really unclear what these figures should be? =>2.7 and 7g per day, is generally linked to better health outcomes than extreme restriction, said the National Institutes of Health.
There are many ways to moderate your salt intake. The main thing is to avoid “convenience foods.” These include items such as canned or jarred pasta sauces, instant noodles and many fast-food options such as hamburgers, French fries and the like. Watch the snack foods and be sparing in processed meats such as bacon, sausage or deli meats. Apps such as Yuka can help you decipher the healthy versus the unhealthy foods – you simply scan a barcode and it gives you a nutritional rating. If the item is too high in salt, additives or calories, Yuka will even recommend healthier alternatives.
So, the key, like most things, is everything in moderation. Salt, to a certain extent, is beneficial. But like everything, too much or, in this case, too little of a good thing is a bad thing. Understand that some foods naturally contain sodium, but then try to avoid the salt shaker on the dinner table. Your body will thank you for it.