Maintaining a balanced salt intake is one of the key principles of healthy eating habits. Excessive salt consumption is recognized as a major contributor to chronic diseases, yet scientific data show that most individuals exceed the recommended daily salt intake. World Salt Awareness Week serves as an important reminder to raise awareness and encourage people to regulate their salt consumption.
Sodium, the primary component of salt, is essential for fluid balance, nerve transmission, and muscle function in the body. However, the World Health Organization (WHO) recommends that daily salt intake should not exceed 5 grams (approximately 1 teaspoon). Despite this guideline, many people around the world consume 9-12 grams of salt daily, leading to increased risks of hypertension, cardiovascular diseases, kidney disorders, and osteoporosis.
Studies on dietary habits in Turkey indicate that individuals consume an average of 15 grams of salt per day, nearly three times the recommended limit. Excessive salt intake is mainly linked to homemade meals with added salt, processed foods, and restaurant dishes.
To prevent excessive salt consumption and promote healthier eating habits, consider these recommendations:
✅ Reduce processed and packaged foods. These products often contain high amounts of hidden salt.
✅ Enhance flavor with herbs and spices. Use natural seasonings like lemon, garlic, cumin, and mint instead of adding extra salt.
✅ Gradually adjust your taste preferences. Instead of cutting out salt suddenly, reduce intake step by step.
✅ Read food labels carefully. Check the sodium content in packaged foods before purchasing.
✅ Choose low-salt options when dining out. Request meals without extra added salt at restaurants.
At Istanbul Gelisim University, Department of Nutrition and Dietetics, we are committed to raising awareness about sustainable and balanced nutrition and encouraging healthier dietary choices.
Reduce salt, maintain flavor, and protect your health starting today!
