Salt is arguably one of the most commonly used condiments in life, and its main component is sodium chloride, a nutrient necessary to maintain plasma volume, acid-base balance, nerve impulse conduction and normal cell function. But once consumed in excess, this necessary and delicious stuff becomes a very lethal health killer. In addition to the well-known high blood pressure, it can also cause osteoporosis and even induce stomach cancer.
High blood pressure Excessive salt intake is closely related to high blood pressure, and high salt intake can lead to an increased risk of hypertension. The Chinese population is generally sodium-sensitive, and a high-salt diet is one of the main risk factors for the development of hypertension in most patients in China.
Cardiovascular disease Hypertension is not only a disease, but also a major risk factor for cardiovascular disease. An increase in systolic or diastolic blood pressure is associated with an increased risk of stroke, coronary heart disease, and cardiovascular death. For every 20 mmHg increase in systolic blood pressure or 10 mmHg increase in diastolic blood pressure, the risk of cardiovascular disease is multiplied.
Stomach cancer High salt intake can irritate the gastric mucosa. A diet high in salt and the frequent consumption of pickles and cured meats are associated with an increased risk of stomach cancer.
Osteoporosis Sodium ions in the bones account for half of the body’s total sodium content and are involved in maintaining sodium balance and bone mineralization in the body. There is a link between high sodium and osteoporosis, and a diet high in salt increases the risk of osteoporosis.
Zinc deficiency in children For children, excessive salt intake is equally harmful and the younger they are, the greater the damage. A high salt diet can lead to an increased risk of cardiovascular disease, upper respiratory tract infections, and zinc deficiency in children.
Low sodium, iodized
How to choose the “salt” family?
Nowadays, there are many types of edible salt that we can buy, which may lead to confusion when shopping: which salt should I choose? In fact, there are two key words you need to know: one is low sodium and the other is iodized. Because low sodium salt and iodized salt, there are people who are not suitable for consumption.
Low sodium salt Low sodium salt is based on iodized table salt, which is low in sodium (about 70% sodium chloride) and rich in potassium (about 30% potassium chloride) compared to regular sodium salt, which helps the body’s sodium-potassium balance and reduces the risk of hypertension and cardiovascular disease.
Low sodium salt has two major functions: first, it reduces salt without reducing salty, helping the body’s sodium-potassium balance; second, it can effectively prevent and control hypertension. Low sodium salt is most suitable for middle-aged and elderly people, hypertensive patients, and pregnant women for long-term consumption.
However, low sodium salt is not suitable for people taking high potassium medications, people with heart disease and kidney insufficiency. Potassium ions tend to increase the burden on the heart and may cause sudden death if abused.
Iodized salt Iodized salt is table salt containing potassium iodate and sodium chloride. Iodine is the raw material for the manufacture of thyroid hormones, and its effect on the human body is achieved through thyroid hormones. However, patients suffering from hyperthyroidism, thyroiditis and other related thyroid disorders need to follow their doctor’s advice not to eat or eat less iodized salt. Low sodium salt also contains iodine, so it is also not suitable for patients with related diseases.
Other types of table salt Sea salt, lake salt, well salt, rock salt, bamboo salt, etc., are refined using different mining sources and raw materials and sold as edible salt. Its essence is still sodium chloride, but it may have some special flavor because of the presence of other minerals, etc.
In addition, some salt in the past added trace elements such as calcium, iron, zinc and selenium, which are now not advocated. For nutrient supplementation, you should also start with a balanced diet and not rely on the so-called nutritionally fortified salt.
Daily salt reduction
You can start by quantifying
By quantifying our daily salt consumption, we can have a good idea of the amount of salt we consume. This can be done in three small ways.
Calculate daily salt intake When you buy a bag of salt at home, record the date of purchase and then write down the date when the salt has been consumed. This way, you know how many days the bag of salt has been eaten, which leads to a rough calculation of the daily salt intake per person.
Use a salt-limiting tool Use a salt spoon to keep track of the amount of salt you add to your cooking each day according to the size of the spoon (usually 2 grams). Alternatively, prepare a salt-restricted jar and take the recommended amount of salt and put it in the jar every day, and use it up throughout the day. Also, considering that condiments such as soy sauce, oyster sauce and MSG also have a high sodium content, salt intake should be more strictly controlled.
Read the Nutrition Facts Table When buying prepackaged foods, it is also important to learn to read the Nutrition Facts Table. The sodium (Na) on the nutrition label of prepackaged foods indicates the level of salt content. When buying, be careful to choose foods with as low a sodium content as possible.
