Eating too salty, taking too muchsaltpoints, in the long run will causehypertension, cardiovascular disease, diabetes, cancer and other diseases. Luckily there is “food that eliminates salt“It can help the body lighten the load.
tallsaltDiet increases mortality and can even lead to 5 chronic diseases
People often hear that you should eat less salt and not too salty Does salt have no particular health benefits other than seasoning? In fact, it is very important to add some salt to your diet.
The main component of table salt is sodium chloride, including 40% sodium,60% chlorine. Sodium is an essential element for the normal functioning of the human body: it maintains normal osmotic pressure in the body, regulates the body’s pH, transmits the nerves, contracts and relaxes the muscles and maintains a regular heartbeat.
Human sweat and tears have a salty taste, which is related to sodium. When people exercise intensely, sodium in the body will be excreted in large quantities with sweat.If the salt is not replenished immediately, it will cause symptoms such as cramps.
Therefore, the human body needs to supplement the right amount of sodium every day to maintain the function of the body. The current recommended daily sodium intake for adults is 2300 mg, which is less than 6 grams of salt.
However, people often eat too much salt. long term,The risk of death has also increased.The CDC Heart Disease and Stroke Prevention Group published a large study that followed 12,267 American adults for 15 years and found that those with the highest sodium intake had a 20% higher all-cause mortality rate than those with the highest sodium intake. with the lowest sodium intake.[1]
Too much salt over a long period of time can also increase the risk of many chronic diseases:
1. hypertensionand cardiovascular diseases
Dietitian Chen Yiting pointed out that the main effects of consuming too much salt on the body are high blood pressure and increased risk of cardiovascular disease.
Excess sodium in the human body is excreted by the kidneys. Excessive salt intake will increase the load on the kidneys. If the kidneys fail to excrete enough sodium, sodium will build up in the body. At this time, the human body must absorb a lot of water to maintain the balance of osmotic pressure, and the volume of the whole blood will increase, which will increase blood pressure and increase the load on the heart.
If the circulatory system has been in this condition for a long time, it can harden the blood vessels, leading to high blood pressure, heart disease and stroke, and even heart failure.[2]
2. Chronickidney disease
Eating too much salt can cause high blood pressure, and hypertension is chronickidney diseaserisk factors. A meta-analysis in the American Journal of Kidney Diseases found that people with high blood pressure had a 76% higher risk of developing chronic kidney disease than people with normal blood pressure.[3]
A salt-rich diet can increase the risk of kidney disease. In addition to high blood pressure, eating too much salt can directly harm theHarmfulkidneydirty，Including that it causes proteinuria, decreased glomerular filtration rate.[4]
3. Diabetes
Chen Yiting said long-term intake of too much sodium will affect insulin secretion, thus causing diabetes.
The results of a medical record and questionnaire survey of 13,000 adults in Tokyo, Japan, showed that the cumulative incidence of diabetes was significantly higher in the high-calorie, high-salt group compared to subjects in the group. high in calories and low in salt.[5]
Indeed, high-salt diets have been found to be associated with metabolic diseases such as obesity, insulin resistance, and non-alcoholic fatty liver disease.[6][7][8]
4. Osteoporosis
A high-salt diet is not only bad for the kidneys, it is also bad for the bones.
When the sodium content in the body is too high, the urinary excretion of calcium will also increase.To maintain the concentration of calcium in the blood, the body will automatically lose calcium from the bones into the blood, causing osteoporosis to run for a long time.
A South Korean study found that urinary sodium excretion was inversely related to bone health and women were the most vulnerable to a salt-rich diet.[9]
A study in the American Journal of Clinical Nutrition in postmenopausal women showed that bone loss can be reduced if urinary sodium excretion is reduced.[10]
An animal study found that long-term excessive salt intake leads to an increase in the number of osteoclasts, a decrease in the number of osteoblasts, and a decrease in the volume of osteoids, resulting in impaired quality and integrity of the bone. bone.[11]
5. Gastric cancer
According to the World Cancer Research Fund (WCRF), excessive salt intake is associated with an increase in gastric cancer. For example, salted meat and fish, salted vegetables, etc., when people eat more of these foods, the greater the chance of stomach cancer.
The reason is that salt damages the stomach lining and causes lesions which, if left unchecked, can turn into stomach cancer. Furthermore, Helicobacter pylori stomach infection will also damage the stomach wall and cause stomach cancer.If you eat too much salt at the same time, it will worsen the condition of the stomach.[12]
eat highPotassiumFood helps flush out the salt, reduces the risk of death
When you eat too salty, there is one type of nutrient that can help eliminate salt from the body, and that isPotassium。the bestfood that eliminates saltThey are foods rich in potassium.
Contrary to sodium, Chen Yiting pointed out that supplementing with more potassium can lower blood pressure and prevent cardiovascular disease.It can also eliminate sodium, maintain sodium and potassium balance in the body, and reduce the negative effects of one. high sodium intake.
In a study published in the Journal of Cardiovascular Pharmacology, 23 hypertensive patients were divided into two groups for one month without changing their dietary sodium and potassium intake, potassium tablets and placebo were given. As a result, mean blood pressure in the potassium supplement group decreased by 4% compared to the placebo group.[13]
The researchers also asked 12 hypertensive patients with fixed sodium and potassium intake to take potassium tablets for 12 consecutive days and found that potassium supplementation resulted in immediate sodium excretion, with an average sodium excretion of 110 millimoles (mmol) per patient.
The body needs a lot more potassium than sodium every day, but people usually don’t get enough. A large Harvard study found that increased potassium intake and decreased sodium intake were associated with a lower risk of cardiovascular disease. Studies have shown that an increase in urinary potassium excretion of 1,000 mg per day (meaning an increase in intake) is associated with an 18% lower risk of cardiovascular disease.[14]
Those with the highest potassium intake had a 20% lower risk of mortality from all causes, including cardiovascular disease, than those with the lowest intake.[1]
The following are foods that reduce salt and are high in potassium:
fruit:Bananas, melon, papaya, cherry tomatoes, kiwi, citrus, durian.
vegetables:Spinach, sweet potato leaves, celery, chrysanthemum, Sichuan seven, water spinach, red amaranth, amaranth, beets.
Starches:Potatoes, yams, squash, taro, sweet potatoes.
Snacks and drinks:Original nut seeds, dark chocolate, coffee, green tea, red bean water.
The disadvantage of high-potassium vegetables is that during cooking, some of the potassium is lost in the soup. And people often add too much salt and other processed seasonings when cooking. Chen Yiting suggested that you can make good use of natural spices such as onion, ginger, garlic, chilli, pepper, rosemary, coriander, tomato, lemon, star anise, Italian spices, etc., to reduce the amount of seasonings.
Another way to supplement potassium is to prepare green cans with high-potassium fruits and vegetables so that potassium is not lost during cooking. However, in the combination of green milk, the proportion of vegetables is higher than that of fruit. (Recommended reading:These foods burn fat and boost metabolism! 3 Homemade Weight Loss Drinks）
Fruit, snacks and drinks with potassium content should still pay attention to your intake and avoid eating too many sugars and fats.
Don’t eat too salty? Beware of unsalted sodium-rich foods
In addition to foods that remove salt, it is still necessary to reduce sodium intake in the diet and eat less processed foods – this is a relatively healthy eating pattern.
To avoid consuming too much salt, eat less processed foods first. A US survey found that most of the salt people eat comes from commercially processed foods, rather than the added salt when cooking at home.[2]
Common high-sodium processed foods include: ham, bacon, hot dogs, sausages, bacon, floss, dried meat, hot pot ingredients, pickled foods, instant noodles, canned food, French fries, etc.
Many foods that don’t taste salty, like sweet and sour preserves and dried fruit, are actually high in sodium. The baked goods like bread, cakes and cookies that people often eat are also made with salt.
To avoid accidentally eating high-sodium processed foods, pay attention to the nutrition label on the package. Chen Yiting pointed out,Foods containing more than 600 mg of sodium per 100 grams or milliliters of food are considered high-sodium foods.
In addition to processed foods, there are also foods that are high in sodium in the freshly cooked food that people eat in restaurants and snack bars. For example: pizza, burritos, lo-mei, barbecue, beef noodles, hot pot, risotto, soup, soup, salty chicken, etc.
Chen Yiting recalled that the salt in some foods comes mainly from the dipping sauce or sauce, such as tomato sauce, dumpling sauce and pot adhesives, and salad dressing. For a refreshing salad, the salsa is high in sodium, even with the vinaigrette.
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Responsible editor: Li Qingfeng
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