How does high salt intake affect the heart?

Question

Hello doctor,

I am a 38-year-old male. I have been hearing a lot about high salt intake, and its effects on the heart. Is that true? If so, I want to prevent myself from such diseases. How to reduce the salt intake? Which food contains high salt? How much sodium is required by the body every day? Please guide me to take the required amount of salt every day, without causing much harm to my body. I am not having any health issues now. However, I want to maintain my health. Please help.

Thank you.

Answer 1

Hello,

Welcome to icliniq.com.

Your first query consult is on us!

All kinds of food choices made now are full of preservatives, sugar or salt, and loaded carbohydrates, leading to high sugar levels in the blood, faster deposition of fats in the body, and obesity. Due to this, metabolic disorders like diabetes, high cholesterol, and hypertension which affect cardiovascular health have increased. An excess of salt in the diet causes bloating and more water weight.

For a customized diet plan, I need more details like height, weight, age, medical issues, etc. However, I can help you with some quick tips.

1. Reduce the salt intake in day-to-day cooking.

2. Avoid salt-preserved food, like salted or smoked meat.

3. Highly salted snacks like nuts, potato chips, and popcorn should be avoided.

4. Food with sodium as a preservative, such as sauces, pickles, and chutney should be avoided.

5. Canned vegetables and fruits should be avoided.

6) Spread out the servings, have two servings of fruits or vegetables at each meal, or add fruits as snacks.

7. Eat smaller portions, and cut back gradually.

8. Limit foods with lots of added sugar, such as pies, flavored yogurts, candy bars, ice cream, sherbet, regular soft drinks, and fruit drinks.

9. Choose ready-to-eat breakfast cereals that are low in sodium.

10. Include more fiber in your diet.

11. Exercise regularly (walking, running) for 20 to 30 minutes.

Lastly, start with meal preparations, so you can avoid outside food in cases where you lack time. Daily salt intake depends on lot many factors like weather, lifestyle, exercise, preference for taste, medical issues, etc.

I hope this information helps provide some insight into your symptoms.

Please do not hesitate to reach out if you have any further questions or concerns.

Thank you.