We all know that consuming too much fat and sugar is harmful to our health. However, fewer people realize that another hidden enemy lurks in our diet—excessive salt intake. Salt consists of 40% sodium and 60% chloride, and excessive sodium consumption contributes to conditions such as high blood pressure. Too much salt can also accelerate bone loss, lead to weight gain, and is considered one of the main causes of kidney stones.
How much is too much?
On average, Estonian women consume 6.3g of salt per day, while men consume 9.1g—both exceeding the daily recommendations set by the World Health Organization and national guidelines. The recommended daily salt intake for adults is around 5g, which is approximately one level teaspoon. Most of the salt we consume—about 80%—comes from processed foods. During summer, this often means various grilled foods and snacks.
Did you know that just three grilled sausages or a small packet of garlic bread snacks can exceed the daily recommended salt intake? Three medium-sized grilled sausages contain approximately six grams of salt. A 100g portion of dried meat snacks can contain up to eight grams of salt. And these certainly aren’t the only foods consumed throughout the day.
The benefits of moderate salt intake
At the same time, there’s no need to fear moderate amounts of salt—it is essential for our body. The right amount of salt helps maintain normal nervous system function and muscle activity. However, moderation is key: like water or oxygen, excessive amounts of salt can be toxic to the body. It’s also important to consider the quality and source of salt. Regular table salt is one of the least healthy options, as it has been stripped of all beneficial minerals, leaving only NaCl.
So, what can you do to reduce salt intake and maintain good health? When shopping, always check the salt content on food packaging and avoid products high in sodium. Don’t eat them yourself, and don’t serve them to your friends. Whenever possible, cook your meals at home, as processed foods tend to have a higher salt content.
A simple solution
Instead of regular table salt, opt for healthier alternatives when preparing food. If you still crave a salty taste but don’t want to compromise your health, try using Cardioza Heart Salt. Cardioza Heart Salt has a pleasant salty flavor but contains 52% less sodium. Additionally, it provides potassium to support heart muscle function, magnesium to promote normal nervous system activity, and chromium to help regulate blood sugar levels and curb sweet cravings.
Make better choices and enjoy summer garden parties without compromising your health.
