Regulating salt intake is fundamental to maintaining a balanced and healthy diet. While salt is an essential component of daily nutrition, excessive consumption is strongly linked to hypertension, cardiovascular diseases, and kidney disorders.
Sodium, the primary component of salt, plays a crucial role in fluid balance, nerve transmission, and muscle function. However, the World Health Organization (WHO) advises that daily salt intake should not exceed 5 grams (approximately 1 teaspoon). Despite this guideline, studies reveal that many individuals consume 9-12 grams of salt per day, significantly increasing their risk of hypertension, osteoporosis, and cardiovascular diseases.
Nutritional studies in Türkiye indicate that individuals consume an average of 15 grams of salt per day, which is three times the recommended limit. This high salt intake is primarily linked to added salt in home-cooked meals, processed foods, and restaurant dishes.
To reduce excessive salt intake and adopt healthier eating habits, consider these key recommendations:
✅ Limit processed and packaged foods. Many of these products contain hidden salt in high amounts.
✅ Enhance flavors with herbs and spices. Use lemon, garlic, cumin, and mint instead of adding extra salt.
✅ Gradually adjust your taste preferences. Reduce salt intake step by step rather than eliminating it abruptly.
✅ Develop a habit of reading food labels. Always check the sodium content in packaged foods before purchasing.
✅ Choose low-salt options when dining out. Request meals without added salt at restaurants.
As Istanbul Gelisim University, Department of Nutrition and Dietetics, we continue to raise awareness about sustainable and balanced nutrition, encouraging individuals to make healthier dietary choices.
📢 Start reducing salt today for a healthier future!
