Read time : 3 minutes
Did you know that what you sprinkle on your food could be putting your heart at risk?
Salt, or more specifically, the sodium in salt, is essential for life. It helps with nerve function, muscle contractions, and fluid balance. But like many good things, too much of it can turn dangerous. On average, people consume over 10 grams of salt per day double the World Health Organization’s recommended limit of 5 grams. And that excess? It’s silently driving up blood pressure levels across the globe.
Why Should You Care?
High blood pressure (hypertension) is often called the “silent killer.” It usually has no obvious symptoms, yet it significantly increases the risk of:
- Stroke
- Heart attack
- Kidney disease
- Heart failure
And what’s one of the biggest culprits? Excess sodium. It stiffens the blood vessels, makes the heart work harder, and slowly wears down your body’s cardiovascular system.
Does Table Salt Alone Cause High Blood Pressure?
Many people think cutting salt means just skipping the shaker. But sodium hides in everyday foods, even ones you might not expect:
- Bread (yes, it’s a top source!)
- Canned soups and sauces
- Bouillon cubes
- Shito (black pepper sauce)
- Koobi (salted fish)
These sodium-heavy items make it easy to overshoot your daily limit without even realizing.
What Can You Do To Cut Down Excess Sodium?
Sodium reduction doesn’t mean sacrificing flavor. In fact, many kitchens already use powerful, heart-friendly seasonings that pack a punch:
- Prekese (Aidan fruit)
- Dawadawa (locust bean)
- Cilantro
- Pili Pili (hot pepper)
- Fresh herbs and local spices
Dietitian-Approved Tips For Cutting Down Sodium
- Read food labels – Look out for “sodium” and opt for lower-sodium versions.
- Rinse preserved foods – Soak or rinse canned beans, fish, or meats to reduce salt.
- Cook fresh – Use fresh ingredients and control how much salt goes in.
- Experiment with herbs and spices – Flavor your meals with ginger, garlic, onions, basil, and chili instead of salt-heavy seasoning cubes.
This World Hypertension Day, Let’s Act!
Let’s use this day as a wake-up call. Hypertension is preventable, and reducing salt is one of the most effective and affordable ways to start. You don’t need to wait for symptoms; by the time they appear, damage may already be done.
So this week, and every week, choose to “Slam the Salt and Save Your Heart.” Your future self will thank you.
RD, LD Julius Sammah
MyHealthCop Certified Dietician
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