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Is low-salt necessarily healthy? What’s the optimal amount of salt intake?

Category: Industry

Release time: 2019-08-21

Summary: Sometime along the way, salt—just like sugar and fat—has been labeled as one of the “bad guys.” Excessive salt intake is a major contributor to hypertension; therefore, it’s generally recommended that daily salt consumption should not exceed 6 grams for optimal health (the specific recommended amounts may vary slightly across different times or countries, but they all hover around 6 grams). 1. The Value of Salt Salt is a common household staple and an essential ingredient in daily life. Most foods naturally contain some amount of salt, which plays an indispensable role in enhancing their flavor. So why has something so vital been branded as “the bad guy”? The answer lies in the relationship between salt and blood pressure.

　　Sometime along the way, salt—like sugar and fat—has come to be labeled as one of the “bad guys.” Excessive salt intake is a major contributing factor to hypertension; therefore, it’s generally recommended that daily salt consumption should not exceed 6 grams for the sake of health (the specific recommended amounts may vary slightly across different times or countries, but they all hover around 6 grams).
　　1. The Value of Salt
　　Salt is also very common in our daily lives and is one of the essential household items. Most foods contain some amount of salt, which plays an indispensable role in enhancing their flavor. So why has something so important been labeled as “the bad guy”? It all stems from the relationship between salt and blood pressure.
　　2. Salt and Blood Pressure
　　Salt can affect the kidneys' water metabolism. In addition, sodium ions can also influence the function of vascular endothelial cells. One study showed that, under the same high-salt diet, the impact on systolic blood pressure in hypertensive patients could reach 5.4 millimeters of mercury, while the impact on diastolic blood pressure was 2.8 millimeters of mercury. In contrast, for individuals with normal blood pressure, the effects were only 2.4 and 1.0 millimeters of mercury, respectively.
　　The danger of sodium ions also lies in their ability to exacerbate the severity of complications such as heart disease and stroke triggered by hypertension; therefore, advocating salt restriction is indeed reasonable.
　　3. The Dangers of Low Salt Intake
　　Does advocating for salt restriction automatically mean that a low-salt diet is healthy? The reality is far from it.
　　In 2003, a study conducted by Danish scholars showed that a low-salt diet increases the levels of cholesterol and triglycerides (fats) in the blood—both of which are significant contributors to the development of atherosclerosis. A low-salt diet is also an important factor in the onset of type 2 diabetes and insulin resistance. Compared to those on a normal diet, individuals following a low-salt diet face a substantially higher risk of heart disease, stroke, and death—thus indicating that lower salt intake is not necessarily better.
　　Therefore, we may have over-demonized salt—or rather, sodium ions. We tend to take for granted that reducing salt intake is inherently healthy, even going so far as to become overly fearful of salt itself.
　　There’s really no need for such an overzealous approach. For patients with severe hypertension and those who are salt-sensitive, moderate salt restriction is indeed necessary—after all, the body has self-regulating mechanisms, and most of the salt ingested can be excreted through urine.
　　On the contrary, a low-salt diet harms health and ultimately ends up being more harmful than beneficial.

Keywords: Is low-salt necessarily healthy? What’s the optimal amount of salt intake?

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