– SIMARIK/ ISTOCK – Archive
MADRID, 5 March (EDITIONS) –
For years, salt has been identified as one of the great enemies of cardiovascular health. However, new research questions whether universal restraint recommendations are appropriate for the entire population.
In an interview with Europa Press Salud Infosalus, Dr. James DiNicolantonio, a cardiovascular health scientist and Pharm.D.internationally recognized as an expert in health and nutrition, reminds us in our conversation that salt, far from being just a condiment, plays an essential role in hydration, nerve function, our energy, and our metabolic balance.
So, Are we really consuming too much salt, or could the opposite be true in certain cases? We analyze with him who needs to reduce it, who could benefit from a greater contribution, and what daily amount is associated with better health outcomes.
WHY SALT IS IMPORTANT FOR OUR HEALTH
Table of Contents
First of all, this expert highlights that salt is essential to maintain water balance, nerve function, muscle contraction, and proper blood circulation to the brain and muscles.
“It promotes the absorption of nutrients, helps regulate hormones, and plays a key role in energy levels and general metabolic health,” he emphasizes.
Furthermore, he points out that adequate salt intake can help stabilize blood sugarpromote hydration, while serving to prevent symptoms such as fatigue or dizziness, which can occur when levels are too low.
“For those starting a low-carb diet, salt is especially important because these eating patterns increase sodium loss through urine, and replenishing it helps prevent problems like lack of energy or headaches,” adds DiNicolantonio.
WE NEED TO GET AWAY FROM THE OLD SALT RESTRICTIONS
In this context, one of the main messages that this expert sends in his latest book ‘The solution is in the salt. Why the experts are wrong and increasing your consumption can save your life’ (Alienta Editorial), the reason we interviewed him, is that “the current recommendations of health organizations on low salt consumption are based on limited research and they do not apply equally to all groups.
He thus warns that sensitivity to salt varies from person to person, and for most people with normal blood pressure the restricting salt can lead to unwanted effects, such as an increase in stress hormonesincreased insulin resistance, or even an increased risk of certain health problems.
He also argues that the focus on limiting salt has sometimes overshadowed the role of other dietary factors, such as excess sugar and processed foods: “Evidence from large-scale studies suggests that moderate or high salt consumption is associated with better outcomes for many people, and hear natural salt cravings can guide intake more effectively than strict limits.”
WHO NEEDS LESS SALT AND WHICH ONE TO CONSUME?
Specifically, we asked about those who should focus on consuming little or no salt in their daily lives, pointing out that these measures should be followed by a small group of people, such as those with specific conditions such as certain types of hypertension or genetic factors that make them more sensitive to salt. This cardiovascular researcher in turn considers that, combining it with a greater consumption of potassium from vegetables and fruits, this can help balance the situation.
“For most people, especially those with normal blood pressure, higher salt intake can be beneficial. This includes active people, athletes, people who sweat a lot (from exercise or hot environments), those following low-carb or ketogenic dietsand anyone who suffers from fatigue, lack of energy, or frequent cravings. “Sodium needs are usually greater when it is lost through sweat or urine,” highlights this cardiovascular research scientist.
At this point, DiNicolantonio reminds us that, for most healthy adults, optimal salt consumption is between 3,000 and 4,500 milligrams of sodium per day (approximately between 7.5 and 11 grams of salt, or between 1 and a third and 2 teaspoons), according to studies that link this level with lower risks for various health problems, as well as with lower levels of stress hormones.
“An intake of between 3 and 4.5 grams of sodium (1-1/3 to 2 teaspoons of salt) is often considered beneficial when people eat according to their natural cravings. Individual needs may vary, so it’s helpful to use cravings as a guide. Choose natural unrefined saltswhich provide trace elements such as iodine, along with sodium, instead of highly processed table salt,” advises this expert.
USE SALT CRAVINGS TO OVERCOME SUGAR ADDICTION
But without a doubt, one of the ideas he provides in his book is to take advantage of the cravings we have for salt to overcome the current addiction to sugar in many of us. As he explains, low salt intake can sometimes increase cravings for sweets or carbohydrate-rich foodssince the body may respond by intensifying the reward response to sugar, or by affecting insulin sensitivity.
Adding enough salt, it continues, can help moderate these cravings by improving blood sugar management, and also make whole foods taste more satisfying, which over time reduces the urge to eat sweets.
“When a sugar craving arises, consume salt with water, for example, a quarter to a half teaspoon of salt in a glass of water, perhaps with a squeeze of lemon, lime, or a little orange juice for flavor. An electrolyte drink flavored with salt can also work well. Consistently salting foods to taste can also help prevent the buildup of sugar cravings and, over time, this can help shift preferences toward less sweet foods,” concludes this cardiovascular researcher.
