The World Salt Awareness Week 2025, which will take place from March 10th to 17th, aims to raise awareness among the population about the risks of excessive sodium consumption and promote strategies to reduce its intake. This initiative, promoted by World Action on Salt and Health, emphasizes the importance of implementing evidence-based measures to protect cardiovascular health.
In this sense, high salt intake is considered one of the main risk factors for cardiovascular diseases. Several studies have shown that excessive intake contributes to high blood pressure, the main cause of heart attacks and strokes. According to the World Health Organization (WHO), the recommended amount of salt should not exceed 5 grams per day, including all sources.
In many countries, most of the sodium in the diet comes from ultra-processed and processed foods, such as bread, sauces, cold cuts, cheeses, and ready-to-eat meals. Reducing their intake is not only key to preventing diseases but also to improving the quality of life.
salt[/caption>
Strategies to reduce salt consumption
Reducing salt consumption requires a joint effort between the food industry, governments, and the population. Some key measures include:
- Product reformulation: Decreasing the amount of sodium in processed foods through regulations.
- Healthy environments: Implementing low-sodium options in hospitals, schools, and workplaces.
- Clear labeling: Promoting warning labels on packaging to inform consumers.
- Education and campaigns: Raising awareness about sodium risks and promoting healthy alternatives.
- Monitoring consumption: Evaluating salt intake in the population and its presence in foods.
Healthy alternatives
Reducing salt doesn’t mean giving up flavor. In fact, there are many spices and herbs like garlic, pepper, oregano, ginger, and lemon that can enhance the taste of food without compromising health.
While salt is an essential element for the body, during the World Salt Awareness Week, excessive consumption is a serious problem that can be prevented with small changes in the diet. Checking labels, opting for natural foods, and reducing salt in meals are fundamental steps to improve our cardiovascular health and overall well-being.
Salt. Photo: Pixabay.[/caption>
What are the pros and cons of salt consumption?
Salt is necessary for the body, but excessive consumption can be harmful:
Benefits
- Helps maintain fluid balance in the body
- Promotes the functioning of the nervous system
- Transmits nerve impulses
- Relaxes muscles
- Maintains blood pH
- Enhances food flavor
Disadvantages
- Excessive salt intake can raise blood pressure
- May lead to overweight
- Increases the risk of kidney, liver diseases, and heart failure
- Contributes to fluid retention under the skin and in tissues
- Causes swelling, heaviness sensation, and reduced joint flexibility
- May be related to fat gain
- Linked to cravings
WHO recommends consuming a maximum of 2 grams of sodium per day, which equates to 5 grams of salt. Salt sensitivity varies from person to person, depending on factors such as ethnic origin, age, body mass index, health, and family history of hypertension.
Do you already know our YouTube channel? Subscribe!
