How much is the harm of eating too much salt?
Burden of disease research shows that deaths caused by high-salt diets accounted for 12.6% of all deaths in 2013, of which deaths due to cardiovascular disease can be as high as 25.2% due to high-salt diets.
So why does a high-salt diet increase deaths? This is mainly related to the excessive intake of sodium in a high-salt diet. Moderate sodium intake is beneficial to maintain osmotic pressure and acid-base balance in the body.
But when there is too much sodium in the body, it can cause water and sodium retention, leading to increased blood volume and increased blood pressure, while hypertension can further cause cardiovascular events such as stroke and coronary heart disease.
Second, studies have shown that excessive sodium ions can also increase urine calcium excretion and increase the risk of osteoporosis. Finally, the high osmotic pressure of the high-salt diet can directly affect the gastric mucosa and increase the risk of canceration.
How much salt is healthy every day?
To reduce salt intake, we need to understand the sources of salt. The intake of salt in daily life is not only derived from table salt directly added in cooking, but also from some “invisible salt” that we tend to ignore. For example, a barrel of instant noodles can reach 5.5 g, which is close to the daily salt intake limit. Table 1 is the sodium content of some daily foods.
How do you measure how much salt you eat?
There are many methods to determine the salt intake. At present, it is considered that the repeated measurement of the 24-hour urine sodium method is the most accurate method, because most of the body’s metabolism of sodium is excreted through the urine, and the excretion is proportional to the intake, but Due to its time-consuming, labor-intensive and low compliance, implementation is very difficult.
Secondly, the point-in-time urinary sodium test method can be used instead of the 24-hour urinary sodium test method, and a certain formula is used to estimate the conversion. However, the applicability of this conversion relationship in different populations has not been generally recognized.
In addition, various dietary survey methods can be used to evaluate the population’s salt intake, such as weighing method, 24-hour diet review method and food frequency method, but the diet survey method generally underestimates the salt intake.
How to reduce salt intake?
Given that the sources of salt are cooking salt and cooking salt, we reduce salt intake mainly from these two aspects.
1) Reduce the frequency of eating out;
2) Reduce seasonings with high sodium content, including MSG and soy sauce;
3) Try not to drink vegetable soup;
4) Whenever possible, use a quantitative salt spoon to serve as a warning.
Salt for external use
1) Avoid or reduce processed foods with high sodium and salt content, such as pickles, ham, and pickled products;
2) Develop a habit of browsing the nutritional content table of processed foods to understand the salt content of food intake.
Is low sodium better?
There are many types of salt in supermarkets. The low-sodium salt has become more popular in recent years. Is this low-sodium salt a hype concept or is it really useful?
The so-called low-sodium salt is made from one or more of refined salt, crushed washing salt, sun salt, etc., in order to reduce the concentration of sodium ions, adding food additives (such as potassium chloride) allowed by the country. Made of edible salt.
Indeed, clinical studies have shown that low sodium salts can significantly reduce blood pressure levels compared to ordinary salts. However, the increased content of potassium in low sodium salts may lead to hyperkalemia in people with renal function who are unable or are using potassium-sparing diuretics (such as spironolactone).
to sum up
As a necessary condiment for diet, salt plays an indispensable role in our life activities and daily life, but long-term excessive intake will be more harmful, so we need to cultivate good eating habits and reduce salt appropriately. Intake.