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Introduction: Salt, as an indispensable condiment in our daily life, has always been considered the source of the taste of food. However, in recent years, it has become increasingly known about the dangers of too much salt, and eating too much salt does pose a risk to our health. So, how do you enjoy delicious food while still maintaining good health? Today, let's talk about eating salt.
1. The harm of too much salt.
1.High blood pressure: Excessive salt intake can lead to an increase in sodium ions in the body, which increases intravascular pressure and increases blood pressure. Long-term hypertension will increase the burden on the heart, kidneys and other organs, and induce cardiovascular diseases.
2.Heart disease: Too much salt can lead to water retention in the body, increase the burden on the heart, and induce heart failure. In addition, the sodium ions in table salt can also promote the deposition of cholesterol in blood vessels, which can aggravate arteriosclerosis.
3.Kidney disease: Excessive salt will increase the excretion burden of the kidneys, which can easily lead to kidney function decline and even uremia in the long run.
4.Obesity: The sodium ions in table salt have the effect of water retention, and too much table salt can lead to water retention in the body, which can lead to weight gain. The study found that salt intake was positively correlated with weight gain.
5.Fractures: Consuming too much salt can lead to the loss of calcium ions, which can affect bone health. The study found a positive correlation between salt intake and fracture risk.
6.Gastrointestinal diseases: Too much salt can easily irritate the gastric mucosa and induce gastritis, gastric ulcer and other diseases.
2. How can I eat healthily?
1.Control salt intake: The World Health Organization recommends that adults should not consume more than 6 grams of salt per day. In addition, it is also necessary to pay attention to the intake of salt, such as processed foods, pickled foods, etc.
2.Learn to reduce salt: During the cooking process, you can add salt first, and then taste it slowly, and reduce the amount of salt appropriately. In addition, spices, spices, etc. can be used as a substitute for table salt, such as vinegar, lemon juice, vanilla, etc.
3.Choose low-sodium salts: Low-sodium salts contain lower sodium content, which can reduce the risk of consuming too much salt.
4.Eat more fresh ingredients: Fresh ingredients are low in salt, and eating more fresh ingredients can help reduce salt intake. At the same time, the nutrients in the fresh ingredients are also richer.
5.Develop good eating habits: Eat more vegetables and fruits in moderation and reduce the intake of greasy foods, which is conducive to reducing salt intake.
6.Regular physical examination: regularly check blood pressure, kidney function and other indicators, timely detect changes in physical condition, and adjust the dietary structure.
3. Knowledge expansion.
1.The importance of iodized salt: iodized salt can prevent iodine deficiency diseases, especially for special populations such as pregnant women and children. However, excessive intake of iodized salt can also be harmful to the body, so consume iodized salt in moderation.
2.Relationship between salt and calcium: The sodium ions in table salt are closely related to the metabolism of calcium ions. Studies have found that consuming too much table salt can lead to a loss of calcium and an increased risk of osteoporosis. Therefore, it is important to maintain a moderate salt intake while eating more calcium-rich foods.
3.The relationship between salt and mood: Studies have found that moderate salt intake can help stabilize mood. However, excessive salt intake may lead to mood swings and increase the risk of psychological problems such as anxiety and depression.
Summary: Table salt is an essential condiment in life, but excessive salt intake can bring risks to your health. Therefore, we must learn to reasonably control salt intake, develop good eating habits, eat more fresh ingredients, and consume spices and seasonings in moderation to reduce the harm caused by excessive salt intake. At the same time, it is necessary to pay attention to the intake of **salt and maintain a healthy lifestyle in order to truly eat healthy.
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