About salt, sodium and potassium
Sodium is an essential nutrient necessary for the maintenance of plasma volume, acid-base balance, the transmission of nerve impulses and normal cell function.
Excess sodium is linked to adverse health outcomes, including increased blood pressure.
The primary contributors to dietary sodium consumption depend on the cultural context and dietary habits of a population.
Sodium is found naturally in a variety of foods, such as milk, meat and shellfish. It is often found in high amounts in processed foods such as bread, processed meat and snack foods, as well as in condiments (e.g. soy source, fish source).
Sodium is also contained in sodium glutamate, used as a food additive in many parts of the world.
Potassium is an essential nutrient needed for the maintenance of total body fluid volume, acid and electrolyte balance, and normal cell function.
Potassium is commonly found in a variety of unrefined foods, especially fruits and vegetables.
Increased potassium intake reduced systolic and diastolic blood pressure in adults.
How to reduce salt in diets.
Government policies and strategies should create environments that enable populations to consume adequate quantities of safe and nutritious foods that make up a healthy diet including low salt. Improving dietary habits is a societal as well as an individual responsibility.
It demands a population-based, multisectoral, and culturally relevant approach.
monitoring of population salt intake, sources of salt in the diet and consumer knowledge, attitudes and behaviours relating to salt to inform policy decisions.
Salt reduction programmes and programmes that promote fortification with micronutrients of salt, condiments or seasonings high in salt (bouillon cubes, soy and fish sauce) can complement each other.
How to reduce your salt intake at home
- Not adding salt during the preparation of food;
- Not having a salt shaker on the table;
- Limiting the consumption of salty snacks;
- Choosing products with lower sodium content.
- Other local practical actions to reduce salt intake
