According to the World Health Organization (WHO), each person should consume less than 5g of salt per day (about one teaspoon), equivalent to 2g of sodium per day. Sodium is a component of salt that plays a role in maintaining electrolyte balance and blood pressure in the body. However, when there is too much sodium in the blood, it increases vascular wall tension, causing high blood pressure. This is a risk factor for cardiovascular complications such as heart attack, heart failure, and atherosclerosis.
In addition, eating too much salt can also cause other problems, such as:
Kidney failure: Salt increases the amount of water in the blood, forcing the kidneys to work harder to filter and excrete it. This can damage kidney cells and lead to declining kidney function.
Diabetes: Salt increases glucose absorption in the small intestine and reduces the body's ability to process insulin. This can lead to elevated blood sugar and metabolic disorders.
Osteoporosis: Salt increases the amount of calcium excreted in urine, causing bones to lose important minerals. This can lead to osteoporosis and increased fracture risk.
Obesity: Salt increases thirst and stimulates appetite. This can lead to weight gain and obesity, causing many other health conditions.
To prevent non-communicable diseases, we need to reduce the amount of salt in our daily diet. Here are some simple ways to eat a lower-salt diet:
Limit the use of salty seasonings such as fish sauce, seasoning powder, soy sauce, and table salt when cooking and as dipping sauces. Instead, use natural seasonings such as lemon, vinegar, garlic, chili, onion, ginger, cilantro, and herbs to enhance the flavor of dishes.
Limit the consumption of processed and packaged foods such as sausages, ham, cheese, instant noodles, and snacks, as they usually have a high salt content.
Increase consumption of green vegetables and fruits, as they have low salt content and are rich in beneficial vitamins, minerals, and fiber.
Read nutrition labels carefully on food products and choose those with lower salt content.
With the many harmful effects of eating too salty as mentioned above, we can see that proactively reducing salt in each daily meal is one of the important measures to protect health and prevent non-communicable diseases.
In addition, people with conditions such as heart disease, diabetes, obesity, and kidney disease should follow the treatment regimen and nutritional advice of specialist doctors, especially regarding the appropriate amount of salt for each person's health condition.