By Adebowale Bello. B.Tech Microbiology. Freelance Health Writer. Medically reviewed by the DLHA Team.
An average African does not measure the amount of salt they put in their meals
Salt is a key ingredient in our daily meals because it enhances the food’s flavour and texture. However, for many of us, especially in Africa, we consume too much salt. This habit can lead to serious health challenges, particularly high blood pressure, which is a major cause of heart disease and stroke.
Salt consumption is not the issue, however the sodium it contains makes it a cause for concern. Even though sodium is necessary for the body to function optimally, it becomes harmful when consumed in excess.
Although “salt” and “sodium” are often used interchangeably, they’re not the same. Sodium is just one component of salt but it is the part that affects blood pressure. The recommended daily sodium intake is less than 2000 milligrams (mg) for people aged 14 and older, yet many of us exceed this limit, sometimes by as much as 50%.
Over 70% of our sodium intake is from processed and restaurant foods, not from the salt we add to food ourselves. If you prefer cooking at home, knowing how to reduce your salt intake is equally essential.
High blood pressure, also known as hypertension, is a major health issue in Africa. In fact, African populations often experience hypertension at higher rates than other groups partly due to genetic factors but also due to diet and lifestyle choices.
Excess salt is a significant contributor to high blood pressure because when you consume too much salt, your body retains water to balance out the sodium. This extra fluid increases the volume of blood, putting more pressure on your blood vessels and leading to higher blood pressure.
Therefore, reducing your salt intake is a simple, cost-effective way to lower your risk of hypertension and its related complications.
Cardiovascular diseases are on the rise in Africa, and high sodium intake is a significant contributor. Too much salt can lead to high blood pressure, which damages the arteries, thereby making it harder for your heart to pump blood effectively. Over time, this extra strain weakens the heart and increases the risk of heart failure, heart attacks and other cardiovascular issues.
Reducing salt in your diet is a proactive way to support your heart’s health. By choosing fresh foods and limiting processed or packaged items, you can protect your heart and improve your overall health.
High salt intake doesn’t just affect the heart; it also impacts the kidneys. Your kidneys are responsible for filtering excess waste and fluid from your blood, but high salt levels can overwork them. As sodium builds up in your blood, it forces the kidneys to work harder to flush it out, which can lead to kidney damage over time.
In Africa, kidney disease is often diagnosed late, partly because early symptoms can go unnoticed. However, if you lower your salt intake, you can help prevent kidney disease and reduce the strain on your kidneys, giving them a better chance to function well throughout your life.
Stroke is a major health concern across the African continent. Excessive salt intake contributes to high blood pressure, which is one of the leading risk factors for stroke. When blood pressure is consistently high, it can weaken and damage blood vessels in the brain, leading to blockages or ruptures that cause strokes.
Given the limited access to specialized stroke treatment in some African regions, prevention is crucial and it begins by reducing your salt consumption.
Cutting down on sodium doesn’t mean your food has to be bland or tasteless. Here are practical ways to reduce your salt intake without sacrificing flavour:
Street and processed foods such as shawarma and pizza contain a high amount of sodium. If you're used to eating such food, you can lower your sodium intake by reducing the portion sizes or replacing them with healthier options.
If you reside in an area where nutrition information is available on restaurant menus, you can use this to help you choose meals that are low in sodium.
When buying packaged foods, it’s easy to overlook just how much salt is inside. But the truth is, even foods that seem similar can have very different salt levels. For example, some breads have moderate salt content, while others pack in a lot more.
Instead of getting into numbers, a simple tip is to choose fresh foods or items labeled "low salt" whenever possible. It’s an easy way to keep salt levels down without overthinking it, helping protect your health in the long run.
African cuisine is rich in herbs and spices like ginger, garlic, turmeric and black pepper which can add both flavour and other health benefits to your meals without the need for extra salt. Consider experimenting with spice blends to create flavors unique to African dishes.
For example, jollof rice can be just as flavourful with the right combination of spices even if you reduce the salt. Over time, your taste buds will adjust, and you’ll find that you don’t miss the extra sodium as much as you might expect.
Cutting back on sodium can be more sustainable if done gradually. Instead of a drastic reduction, slowly decrease the salt in your recipes each week. Your palate will adapt over time, and soon, you may find that you enjoy meals with less salt.
For parents, cutting down on sodium in family meals can set a healthy example for children. By making lower-sodium choices at home, you encourage your children to develop healthier eating habits which is essential in preventing health issues later in life.
Encouraging a balanced diet that includes a variety of fresh foods, such as vegetables, fruits, whole grains and lean proteins, can also help maintain lower blood pressure levels. When possible, prepare meals at home where you can control the ingredients and limit salt.
Reducing your salt intake may seem challenging, especially if you’re used to salty flavors. But with small changes over time, it’s possible to enjoy food that’s both tasty and healthier for you. By choosing lower-sodium foods and using alternative seasonings, you can reduce your sodium intake without feeling deprived.
Source: US Food and Drug Administration news release
Related:
Hypertension in Nigerian Adults: Essential things to know
Stroke in Africa: What You Need To Know
Top 10 heart healthy African foods
Published: November 14, 2024
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