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New
Delhi: A frantic lifestyle, long working hours and
even longer distances to commute in metros and cities make
ready-to-eat packaged food an attractive option, which requires
only a few minutes of warming.
But the flip side is that their salt content is on the higher
side. So regular dependence on fast food or packaged foods
promotes greater salt intake, which accumulates in the body and
poses serious health risks.
These risks are rising blood pressure (BP) levels, which could act
as trigger for cardiovascular diseases like heart attacks, besides
cerebral strokes, as well as kidney failure, B. Sesikeran,
director of Hyderabad-based National Institute of Nutrition (NIN),
told the IANS.
"Several global studies have clearly indicated that reduction in
salt intakes even by small quantities significantly decreases the
average blood pressure of a population. The prevalence of
hypertension is low among populations consuming less than three
grams of salt daily. The usual increase in BP with age is also not
seen with such (low) intakes," Sesikeran said.
Last week, the NIN recommended a reduction of salt content by the
packaged food industry, besides limiting maximum salt intake to
six grams per day, down from the eight grams permitted under 1998
nutritional guidelines.
"The prevalence of high blood pressure in more than a third of
urban Indian population could be largely contributed by higher
salt intakes, though several other factors, including stress and
other chronic disease, may also be involved," said Sesikeran.
However, salt, for all its negative publicity, is crucial for the
functioning of the heart, adrenals, liver and kidneys, and even
for digesting food. It transports nutrients to the cells, keeps
calcium and other minerals soluble and maintains the body's
balance of fluids.
Sea or raw salt seems to be a healthier option because it has a
number of trace minerals like potassium, magnesium and calcium,
but processed salt loses all these micro-nutrients.
A study by Patricio E. Ray, published in the journal Kidney
International, has found that potassium deficiencies increase BP
and induce salt sensitivity, that is bringing on more adverse
effects with the same quantity of salt.
"Potassium has the exact opposite effect on the BP when compared
with sodium in the edible salt. Its higher intake also results in
more expulsion of sodium from the kidneys," said Sesikeran.
Simply stated, potassium in diet is effective in lowering BP.
Sesikeran suggested blending potassium chloride with sodium
chloride to reduce the sodium content for every gram of salt
consumed.
The best sources of potassium are provided by fruits and
vegetables. However, higher potassium intakes may not be advisable
for those with certain forms of kidney or heart disease. It is
safe for the general population, he added.
Whether salt is consumed as a processed or sea salt, the body
ultimately takes up sodium chloride (salt's chemical name) which
largely determines the BP. The NIN recommendation limits
consumption to 2,400 mg sodium chloride daily.
Pickles, preserved foods, ketchups, papads, ready to eat snacks
are most of the common sources of significant amount of salt, he
added.
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