Salt is an indispensable spice to make food more delicious and attractive. However, if you consume too much salt, it can cause serious health effects, especially some diseases of blood pressure, heart disease, etc. Therefore, people who eat salty foods need to change their habits. this as soon as possible. Here are suggestions on ways to reduce salt intake scientifically, to help you protect your health in the best way.
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1. Eating too much salt is harmful to health?
According to statistics from the National Institute of Nutrition, the average adult is consuming about 9.4 g of salt per day. Meanwhile, the recommended amount of salt consumed by the World Health Organization is about 5g of salt per day. Thus, Vietnamese people are consuming twice the recommended amount of salt.
The sodium in table salt is essential for maintaining plasma volume and acid-base balance, helping with nerve impulse transmission and maintaining cell function in the body. However, if you eat too much salt, it will cause serious harm to health.
Eating too much salt increases the risk of cardiovascular diseases
Increased risk of blood pressure and heart disease
People who eat too much salt will have a high risk of blood pressure and cardiovascular diseases, especially strokes and heart attacks. Eating too much salt will increase the osmotic pressure in the blood, so the body will need more water to maintain the fluid concentration. This is the reason why salty foods often lead to thirst. When the body drinks too much water, it will increase blood volume, at the same time increase the pressure on the vessel walls, gradually leading to high blood pressure.
Moreover, eating too much salt will make the cardiovascular system and urinary system work harder, leading to functional decline, such as heart failure, kidney failure. For patients who already have heart and kidney diseases, the habit of eating a lot of salt will make the condition even more serious.
Children who have a habit of eating salty foods are also at risk of developing blood pressure and cardiovascular diseases. Getting these conditions too early can make the disease worse and increase the risk of complications.
Each person should only consume 5g of salt per day
Increased risk of stomach diseases
People who eat too much salt have a higher risk of stomach problems than people with a moderate salt diet. When eating too much salt will make the protective membrane of the stomach lining easily destroyed, increasing the risk of ulcers and creating conditions for Helicobacter pylori bacteria to multiply, grow and cause disease.
For those who are suffering from stomach disease, the habit of eating too much salt will make the toxicity of HP bacteria higher and higher, the ulcer will become more and more serious. If salty foods are combined with spicy foods, the disease will progress more quickly.
Increased risk of obesity and many other chronic diseases
If you eat too much salt, you will feel more thirsty, at risk of consuming more soft drinks. Besides, eating too much salt also increases water retention in the body, especially in patients with heart failure, cirrhosis of the liver.
In addition, the habit of eating a lot of salt will make the body increase the risk of excreting sodium through the urine, increasing the risk of loss of calcium, potassium or some other minerals, … leading to an increased risk of osteoporosis, stones. kidney,…
2. Scientific ways to reduce salt intake to protect health
Right now, adjust your diet, eliminate too salty diet to protect the body, reduce the risk of cardiovascular disease, kidney disease or many other chronic diseases. On average, an adult’s body should consume less than 5g of salt per day, equivalent to a teaspoon full of salt. Here are the Scientific way to reduce salt intake which you can refer to:
– Many people have the habit of dipping food into the sauce and dipping too much salt. However, this is a habit that needs to be eliminated soon. Instead, you should lightly dip the food into the dipping sauce, dilute the fish sauce, and at the same time should not dip the dishes that have been prepared by brazing, roasting or rimming with fish sauce or some dishes such as pickles. , salted eggplant, salted fish and salted meat.
When eating fruit, do not dip it with salt
When eating fruit, many people have a habit of dipping it with a lot of salt. But this is also a habit that needs to be eliminated. It is best to eat fruit without salt.
– Do not try to drink all the vermicelli, pho, noodles, and vermicelli, especially when eating out.
– Do not eat processed foods because this is a food group that contains a lot of salt. Instead, you should eat clean, fresh foods.
– Limit rimmed, braised, and roasted dishes, but boil and steam more food.
– In seafood such as shellfish, shrimp, crab, clam, … often contain high salt content. Therefore, you should add less salt when processing these foods to ensure the deliciousness and still not cause harm to health.
– Do not add spices containing a lot of salt to vegetable broth.
– You can choose other spices to increase the attractiveness of dishes, such as pepper, garlic, chili.
Limit eating pickles to avoid consuming too much salt
– Instead of regularly going to the restaurant, you should prepare food at home to ensure food safety and hygiene and at the same time control the amount of salt in the dishes.
Some foods that contain a lot of salt that you should limit are:
+ Salty spices such as salt, fish sauce, soy sauce, seasoning seeds, monosodium glutamate, etc.
+ Salted and fermented foods such as pickles, shrimp paste, fish sauce, etc.
+ Some dishes are processed in the style of stock, roasted such as roasted meat, braised fish, …
+ Dry food such as dried cassava, dried squid, dried shrimp, etc.
+ Processed foods such as sausages, sausages, some types of instant noodles, canned meat, canned fish, chips, etc.
Above are ways to reduce salt intake scientifically that you can refer to. If you want more advice on nutrition or some health problems, please call the call center 1900 56 56 56 of MEDLATEC General Hospital.
John Alen was born in 1971 and is a doctor in the healthcare and psychology fields with many years of experience. He is currently working at easyhealthylive.com, a leading health and psychology blog. Having studied at Y1 National Medical University named after IM Sechenov, John Alen is using his knowledge and experience to help improve the physical and mental health of people in the United States.