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Introduction: Salt is an indispensable condiment in our daily life. However, excessive salt intake can have adverse effects on our health. Low-salt diet, are you really doing it right? Today, we're going to bring you a subversive doctor's advice to help you get out of the myth of a low-salt diet.
1. The importance and harm of salt.
1.The importance of salt.
Salt, chemically known as sodium chloride, is an essential condiment in our daily lives. It not only increases the taste of food, but also maintains the normal functioning of human physiological functions. The sodium ions in salt are important components for maintaining osmotic balance inside and outside cells, contributing to water metabolism and electrolyte balance. In addition, moderate salt intake can also promote gastric acid secretion and aid digestion.
2.Salt hazards.
Although salt plays an important role in the human body, excessive salt intake can bring many harms to the body. First, a high-salt diet is a major risk factor for high blood pressure. Too much sodium can lead to an increase in osmotic pressure in the blood, causing water and sodium retention, which can increase blood pressure. Secondly, a high-salt diet will increase the burden on the kidneys and induce kidney disease. In addition, excessive salt intake is also closely related to cardiovascular disease, osteoporosis, gastritis and other diseases.
Second, the correct way to open a low-salt diet.
1.Control your daily salt intake.
According to the recommendations of the World Health Organization (WHO), adults should limit their salt intake to less than 6 grams per day. The 6 grams here include not only the salt added during cooking, but also the salt naturally contained in the food. To reduce salt intake, we can employ the following:
Reduce the amount of salt added during cooking;
Try to avoid high-salt foods, such as pickled foods, potato chips, etc.;
Other spices that add to the taste of food, such as spices, vinegar, lemon juice, etc.;
When buying food, look at the nutrition facts label and choose products that are low in salt.
2.Change your cooking habits.
Add salt before cooking: During the cooking process, try to add salt in advance, but add the right amount of salt when the dish is about to come out of the pan, which can not only ensure the taste, but also reduce salt intake.
Slow cooking with less salt: During long cooking sessions, salt can penetrate into the food. When cooking slowly, add salt to avoid excessive salt intake before cooking.
Use water volatilization: During cooking, salt can be reduced by evaporating water. If you are boiling noodles, you can boil the water and remove the noodles, and then add new water to continue cooking, so that the salt in the noodles can be reduced.
3.Be wary of "**salt".
Salt is found in many foods, such as bread, biscuits, cooked food, etc. When buying these foods, check the nutrition facts label carefully to understand the salt content and reduce the intake of other salty foods in moderation.
4.Healthy lifestyle.
Maintain a low-salt diet along with good habits. Exercising regularly, getting enough sleep, avoiding staying up late, quitting smoking and limiting alcohol can all help reduce the risk of diseases such as high blood pressure.
3. Doctor's advice may subvert your cognition.
1.Moderate intake of beneficial salts.
Although excessive salt intake is harmful to the body, salt intake in moderate amounts is beneficial to the human body. Beneficial salts include:
Potassium-rich salts: Potassium ions help lower blood pressure and reduce the harm of sodium ions to the body. When purchasing, you can choose table salt labeled "low sodium and high potassium".
Magnesium-rich salts: Magnesium ions contribute to bone health and prevent cardiovascular disease.
2.Check your blood pressure regularly.
A low-salt diet doesn't happen overnight and requires long-term persistence. During this time, blood pressure should be checked regularly to ensure that dietary modifications are effective. If necessary, consult a medical professional to develop a personalized low-salt diet plan.
Bottom line: The right low-salt diet not only reduces the risk of diseases such as high blood pressure, but also brings many benefits to the body. Let's start today and embrace a low-salt diet and move towards a healthier life!
Thank you for taking the time to read our article. If you have any questions or need further assistance, please do not hesitate to contact us. I wish you all the best!