The Salt Intake: Its Relation to Health & Disease

The Salt Intake: Its Relation to Health & Disease

Salt has played a vital role in shaping civilizations. From ancient Roman roads to African trade, salt was a prized commodity. In fact, the word “salary” comes from “solarium argentum,” the payment Roman soldiers received in salt. This deep historical significance highlights the essential nature of salt in our diets and cultures.

Humans evolved with a natural craving for salt, especially those with primarily vegetarian diets. While salt has medicinal uses like reducing swelling and aiding digestion, excessive intake is harmful.

A high-salt diet increases the risk of high blood pressure, stroke, heart attack, and kidney disease. It disrupts sodium-potassium balance, leading to water retention, which strains blood vessels and kidneys. It also raises protein levels in urine—a key indicator of declining kidney health.

Salt and Kidney Health

Foods High in Salt or Sodium

  • Fast foods, canned or processed meals
  • Frozen dinners, boxed ready-to-eat meals
  • Sauces, salad dressings, marinades
  • Cured meats: bacon, ham, sausages, lunch meats
  • Salt (table, kosher, sea)
  • Hidden sodium in ingredients like MSG or sodium nitrate

Cutting Down on Salt: Guidelines

  • Limit to 2,000 mg sodium/day (1 tsp = 2,300 mg)
  • Avoid adding salt at the table or while cooking
  • Avoid salt substitutes if you have kidney disease
  • Read nutrition labels: Choose foods with <5% Daily Value of sodium
  • Buy fresh, whole foods & rinse canned goods
  • Cook meals from scratch instead of packaged meals

Various Types of Salt

Table Salt

Also known as iodized salt, it contains potassium iodide and anti-caking agents. While it’s a staple in many homes, its metallic aftertaste is a downside.

Iodized Table Salt

Himalayan Pink Salt
Himalayan Pink Salt

Mined from the Himalayan Mountains, it’s rich in trace minerals and known for its pink hue and holistic health benefits.

Black Salt

Also called Kala Namak, this salt is rich in sulfur compounds and known for its pungent, egg-like flavor. It’s often used in Ayurvedic medicine and vegan dishes.

Kala Namak - Black Salt

Sea Salt Flakes
Sea Salt

Harvested from evaporated seawater, it retains natural minerals and comes in a variety of textures. Sea salt is often used as a finishing salt due to its crisp, flaky structure.

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