Sodium is an essential nutrient necessary for the maintenance of plasma volume, acid-base balance, transmission of nerve impulses and normal cell function.
However, excess sodium has been linked to adverse health outcomes, including increased blood pressure.
Generally, sodium is found naturally in a variety of foods, such as milk, meat, and shellfish. It is often found in high amounts in processed foods such as bread, processed meat, and snack foods, as well as in condiments (e.g. soy sauce).
Too much sodium will increase your risk of stroke, heart failure, osteoporosis, stomach cancer and kidney disease. Photo: Net
It has been established that increasing production of more and more processed food, rapid urbanisation, and changing lifestyles are transforming dietary patterns. Highly processed foods are increasing in availability and becoming more affordable.
Because of this, people around the world are consuming more energy-dense foods that are high in saturated fats, trans-fats, sugars, and salt.
Professor Joseph Mucumbitsi, a cardiologist and the president of Rwanda Heart Foundation and Rwanda NCD Alliance, says salt is the primary source of sodium and increased consumption of sodium is associated with hypertension, heart disease and stroke.
He says that eating patterns have also shifted and people are consuming less fruits and vegetables and dietary fibre (such as whole grains), that are key components of a healthy diet. Fruits and vegetables contain potassium, which contributes to reduced blood pressure.
He goes on to add that salt in the diet can come from processed foods, either because they are particularly high in salt (such as ready meals, processed meats like bacon, salty snack foods, and instant noodles, among others), or because they are consumed frequently in large amounts (such as bread and processed cereal products).
Salt is also added to food during cooking or at the table (soy sauce, fish sauce, and table salt).
High sodium consumption (>2 grams/day, equivalent to 5 g salt/day) and insufficient potassium intake (less than 3.5 grams/day) contribute to high blood pressure and increase the risk of heart disease and stroke.
"The main source of sodium in our diet is salt, although it can come from sodium glutamate, used as a condiment in many parts of the world. The principal benefit of lowering salt intake is a corresponding reduction in high blood pressure,” he says.
Salt intake of less than 5 grams per day for adults helps to reduce blood pressure and risk of cardiovascular disease, stroke, and coronary heart attack.
It has been established that most people consume too much salt—on average 9–12 grams per day, or around twice the recommended maximum level of intake.
World Health Organization (WHO) Member States have agreed to reduce the global population’s intake of salt by a relative 30 per cent by 2025.
What to put into consideration
Reducing salt intake has been identified as one of the most cost-effective measures countries can take to improve population health outcomes.
Key salt reduction measures will generate an extra year of healthy life for a cost that falls below the average annual income or gross domestic product per person.
An estimated 2.5 million deaths could be prevented each year if global salt consumption was reduced to the recommended level.
WHO recommends that adults consume less than 5 g (just under a teaspoon) of salt per day.
WHO states that the recommended maximum intake of salt for adults be adjusted downward for children aged two to 15 years based on their energy requirements relative to those of adults.
This recommendation for children does not address the period of exclusive breastfeeding (0–6 months) or the period of complementary feeding with continued breastfeeding (6–24 months).
All salt that is consumed should be iodized or "fortified” with iodine, which is essential for healthy brain development in the foetus and young child and optimising people’s mental function in general.