The Salt Fix

Synopsis

'Dr DiNicolantonio takes us away from hype and hyperbole to a place of rationality as it relates to salt. This extensively researched text lets us finally erase the guilt all of us felt when catering to our desire for this important mineral.' David Perlmutter, MD, bestselling author of Grain Brain and The Grain Brain Whole Life Plan


A leading cardiovascular research scientist upends the low-salt myth, proving that salt may be one solution to - rather than a cause of - the chronic disease crisis.

We've all heard the recommendation: no more than a teaspoon of salt a day for a healthy heart. But there's one big problem with this: the majority of us don't need to watch our salt. For most, salt protects against a host of aliments, including internal starvation, insulin resistance, diabetes and heart disease - not to mention, it tastes great. Dr DiNicolantonio reveals the eye-opening story, a never-been-told, century-spanning drama of competing egos and interests, of how salt became unfairly demonised. (The real culprit? Another white crystal - sugar).

Sure to change the conversation about this historically treasured substance, The Salt Fix elegantly weaves research into a fascinating new understanding of salt's essential role in your health and what happens when you aren't getting enough.

Dr DiNicolantonio shows how eating the right amount of this essential mineral will help you beat sugar cravings, achieve weight loss, improve athletic performance, increase fertility and thrive with a healthy heart. Finally, he offers a transformative six-step programme for re-calibrating your innate salt thermostat so that you can simply listen to your cravings to achieve your ideal salt intake.

Summary

Chapter 1: The Salt Illusion

* Summary:
- Salt has become a staple in modern diets, but its excessive consumption contributes to numerous health problems, including high blood pressure, heart disease, and stroke.
* Example:
- A study of over 100,000 people found that those who consumed the most salt had a 24% higher risk of death from cardiovascular disease compared to those who consumed the least.

Chapter 2: The Salt Trap

* Summary:
- The human body has an evolutionary urge to consume salt, which once helped our ancestors survive in environments where salt was scarce. However, in today's world, we have access to abundant salt, leading to an overconsumption that our bodies are unable to handle.
* Example:
- When you eat salty foods, your brain releases dopamine, which creates a pleasurable feeling. This can lead to a cycle of salt craving, making it difficult to reduce salt intake.

Chapter 3: The Salt Myth

* Summary:
- Contrary to popular belief, salt does not "dehydrate" the body. Instead, excessive salt consumption actually causes the body to retain water, leading to fluid retention and potentially high blood pressure.
* Example:
- A person who consumes a high-salt meal will urinate less frequently, as the kidneys are working to conserve water in response to the increased salt intake.

Chapter 4: The Sweet Side of Salt

* Summary:
- Salt can enhance the sweetness of foods, leading us to add more sugar to our diets. This combination can contribute to obesity, diabetes, and other health issues.
* Example:
- A study found that adding salt to a sweet drink increased its perceived sweetness by 15%.

Chapter 5: The Salt Switch

* Summary:
- It is possible to gradually reduce salt intake and break the cycle of addiction. By cooking more often at home, using low-sodium substitutes, and reading food labels, individuals can significantly decrease their salt consumption.
* Example:
- Instead of adding salt to your cooking, try using herbs and spices or a salt-free seasoning blend. This will still provide flavor without the harmful effects of sodium.

Chapter 6: The Salt Test

* Summary:
- The "salt test" involves reducing your salt intake for two weeks and observing the changes in your body. This can help you identify how much salt you are actually consuming and the potential health benefits of reducing it.
* Example:
- After two weeks of reducing her salt intake, one woman reported feeling less bloated, losing a few pounds, and having more energy.

Chapter 7: The Salt-Free Life

* Summary:
- While completely eliminating salt from your diet is not necessary, aiming for a daily intake of no more than 2,300 milligrams (one teaspoon) can significantly improve overall health.
* Example:
- A person who reduces their daily salt intake by half may experience improvements in blood pressure, cholesterol levels, and overall cardiovascular health.