Excessive salt intake, according to the World Health Organisation (WHO) is strongly linked to major chronic conditions- primarily high blood pressure (BP), cardiovascular disease, and stroke.
While sodium, the component of salt responsible for most of its health effects is essential for normal body functions, consuming too much beyond healthier levels may be problematic.
The WHO recommends consuming less than five grams of salt per day.
That equals 2,000 mg of sodium, translating to roughly one teaspoon in total from all foods and drinks consumed in the entire day.
Yet in Ghana, evidence points to the fact that the average Ghanaian consumes nearly twice the recommended amount of salt per day or more.
“Research using 24-hour urine collection found that the median salt intake among Ghanaian adults was about 8.3 grams per day, considerably above the WHO recommendation of less than five grams per day,” Joseph Danquah, Registered Dietitian and Founder of Healthmates Nutrition said.
Why too much salt is a problem
Mr Danquah explains that when too much salt is consumed, the body retains more water to maintain the right concentration of sodium in the blood.
This increases the amount of fluid circulating in the bloodstream and since the heart is the organ responsible for pumping blood to all parts of the body, the increase in blood volume will mean that the heart would have to pump harder to ensure circulation due to the increase in pressure.
Over time, this may lead to high blood pressure and increase the risk of stroke, heart attack and other cardiovascular problems.
“Reducing sodium intake can indeed lower blood pressure. In fact, WHO evidence reviews shows that reduced sodium intake lowered systolic blood pressure by about four mmHg on the average among hypertensive people,” Mr Danquah notes.
Some hidden sources of sodium in Ghanaian foods
Beyond the white salt shaker found in normal Ghanaian homes and dining tables, experts warn of other hidden sources of sodium usually consumed and could increase risk of diseases including;
- Stock cubes
- Seasoning powders
- Processed meat such as sausages, corned beef, bacons etc
- Instant noodles
- Bread and other savoury products like chips, bofloat, meat pie, plantain chips etc
- Salted fish and other preserved foods such as koobi, momoni, kako etc
- Canned and packaged food / some ready-to-eat fast foods.
Simple ways to reduce salt intake
- Reduce gradually; Cut back on the salt used in soups, stews and sauces over time.
“If you add salt before tasting your food, stop and taste first,” Mr Danquah advises.
- Depend less on salty seasonings; Use natural flavouring ingredients such as onions, garlic, ginger, pepper, herbs and spices to build flavour rather than salt and seasoning cubes.
- Choose fresh foods more often; Reduce frequent consumption of highly processed and packaged foods.
- Become a label reader; Always check the sodium content of packaged foods where nutrition information is available.
Some common misconceptions about salt
- I don’t add salt at the table, so I don’t eat much salt. That may not necessarily be true as salt can already be present in the food before it reaches the table, particularly processed and packaged foods.
- Sea salt or other fancy salts are healthier, so I can eat as much as I want. The fact that a salt is marketed as sea salt, Himalayan salt or another specialty salt doesn’t mean it is sodium-free. You still need to moderate the amount.
- Only people with hypertension need to reduce salt. Everyone benefits from keeping sodium intake within healthy limits. WHO recommends less than 5g of salt per day for adults. Stock cubes and many seasoning products contain significant amounts of sodium so they must be considered as part of overall sodium intake.
- If the food doesn’t taste very salty, it cannot contain much sodium. Taste is not a reliable way to determine sodium content. We shouldn’t expect our tongues to tell us how much sodium is in a packaged product. The label should help us.
Build a healtheir plate this way
According to a Registered Dietitian, Dr Danquah, a diet that protects against diseases should contain fresher and minimally processed foods, plenty of vegetables and fruits, healthier protein choices and reasonable portions of staple foods.
Think of your plate in three parts:
- ½ plate — vegetables
Fill about half your plate with vegetables and other non-starchy plant foods.
Think: Kontomire, Garden eggs, Cabbage, Carrots, Okro, Tomatoes, Green leafy vegetables and other vegetables used in soups, stews and salads
- ¼ plate — protein
Choose healthier protein sources such as: Fish, Beans, Chicken, Eggs and other lean protein sources
- ¼ plate — staple
Have a reasonable portion of your preferred staple, such as: Yam, Plantain, Brown rice, Banku, Kenkey, Tuo zaafi etc.
The amount you may need may vary depending on your age, activity level, health status and individual nutritional needs.
BY ABIGAIL ANNOH
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