Today’s post is not about losing weight, though that may be a result of balancing your sodium intake. And I’m not going to tell you to cut out all salt, because that can be unhealthy too. But the latest reporting from Harvard Health Publishing shares a warning regarding excessive salt intake: “Salty diet linked to narrowed arteries in the heart and neck” (1).
Based on a study with over 10,000 subjects conducted in Sweden, it was found that higher consumption of sodium was associated with increased incidence of atherosclerosis of the neck and heart. This was true even in people who did not suffer from hypertension (2). While the narrowing was more prevalent in those with high blood pressure, it’s important that we all consider the risks of having the salty snacks we crave!
“Atherosclerosis is the buildup of fats, cholesterol and other substances in and on the artery walls. This buildup is called plaque. The plaque can cause arteries to narrow, blocking blood flow. The plaque can also burst, leading to a blood clot” (3).
The World Health Organization (WHO) issued a recommendation on March 9, 2023 that states that the world is seriously off track when it comes to sodium intake:
“Implementing highly cost-effective sodium reduction policies could save an estimated 7 million lives globally by 2030. It is an important component of action to achieve the Sustainable Development Goal target of reducing deaths from noncommunicable diseases. But today, only nine countries (Brazil, Chile, Czech Republic, Lithuania, Malaysia, Mexico, Saudi Arabia, Spain and Uruguay) have a comprehensive package of recommended policies to reduce sodium intake” (4).
The U.S. Food and Drug Administration (FDA) did revise standards to permit safe salt substitutes in some foods on March 24, 2023:
“The proposed rule [to facilitate industry innovation in the production of standardized foods to reduce sodium content] also complements the goals of the FDA’s voluntary sodium reduction targets for processed, packaged and prepared foods. As part of the Administration’s whole-of-government approach, the FDA has several initiatives to help accelerate efforts to empower consumers with information and create a healthier food supply, such as: developing an updated definition and a voluntary symbol for the “healthy” nutrient content claim, front-of-package labeling, and Dietary Guidance Statements on food labels, as well as establishing recommendations for nutrition labeling for online grocery shopping” (5).
All of this sounds promising, but it’s important to remember that we do have minimum dietary sodium needs as well. Sodium is crucial to maintain a healthy balance of water and minerals in your body (6). In addition, sodium plays a role in conducting nerve impulses and contracting and relaxing muscles (6). For people with a diagnosis of heart failure, extreme sodium restriction is counterproductive in some cases (7).
Please see your medical provider to learn what the optimal sodium intake is for your individual needs, especially if you have any heart or circulatory system issues.
As we have repeatedly learned when it comes to diet, moderation is key. Besides added sodium in processed foods and beverages, sodium occurs naturally in many foods. The recommended maximum consumption of sodium is 2,300 mg of sodium per day, from all sources(6). So let’s be conscious of this, read food labels, and watch that salt shaker!
(2). https://academic.oup.com/ehjopen/article/3/2/oead024/7093096?login=false
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Eliminating processed foods can make a huge difference in sodium uptake. That in itself goes along way towards a better diet. Too bad those foods taste so good.
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Plus the convenience factor! Being retired, we luckily have time for prepping meals. Not everyone has that luxury.
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