Salt is indispensable in our daily lives. We need to consume a certain amount of salt every day, but how much is appropriate? What are the dangers of eating too much salt?
1. How much salt should you eat per day?
A recent report published by the UK's Medical Research Council states that the current average daily salt intake for UK adults is 9.5 grams, whereas the recommended intake by health experts should be 6 grams. If the goal of 6 grams per day can be achieved, it could potentially reduce the incidence of stroke by 13% and heart disease by 10% in the UK.
Regarding salt intake, researchers from the World Health Organization recommend the "adding salt at the table" method. We can cook without adding salt, and only add it when the dish is served at the table. At this point, the salt only adheres to the surface of the food without having time to penetrate the interior, yet the salty taste is not diminished, and salt usage can be reduced by nearly half.
Six grams of salt sounds abstract, so what does that specifically look like? A flat cap from a Yanjing beer bottle holds exactly 6 grams of salt. Each person should not consume more than one flat cap of salt per day. A Coca-Cola bottle cap holds exactly 10 grams of salt, which is more convenient for families with more members!
Modern scientific research has shown that the daily salt intake for each person should be 4 to 6 grams. In fact, the daily salt intake for most people in our country has reached 12 to 13 grams, or even more. The sodium the human body needs mainly comes from food and drinking water. Salt, soy sauce, monosodium glutamate, and preserved foods can all provide a significant amount of sodium. Excessive sodium intake increases the risk of developing high blood pressure. People over 50 and those with a family history of hypertension are more sensitive to changes in salt intake. As dietary salt intake increases or decreases, blood pressure changes accordingly. A high-salt diet can alter the normal pattern of blood pressure fluctuations throughout the day, increasing the likelihood of cardiovascular and cerebrovascular diseases.
In addition, eating too much salt can cause sodium retention in the body, preventing excess water from being excreted and leading to fluid imbalance, which in turn can cause obesity and edema.
Therefore, people who consume a lot of salt should try to correct the bad habit of adding excessive salt. When cooking, you can add a little vinegar to help yourself adapt to less salty food. At the same time, reduce your intake of pickles and preserved foods.
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2. The Dangers of Eating Too Much Salt
US researchers have found that excessive sodium intake may accelerate cellular aging, a phenomenon that is particularly evident in overweight individuals.
Researchers at Georgia Health Sciences University recruited 766 adolescents aged 14 to 18 and grouped them according to their sodium intake.
The researchers found that obese adolescents with high salt intake had significantly shorter telomeres in their chromosomes than their obese peers with normal salt intake. However, for adolescents with normal weight, sodium intake did not have a significant impact on telomere length.
Inside human cells, there is a structure on the chromosomes called telomeres, which are like the "protective caps" at the ends of shoelaces that prevent wear and tear. At birth, the telomeres of chromosomes have a certain length. As cells continue to divide and age, telomeres gradually shorten, leading to damage to deoxyribonucleic acid (DNA), which makes one more susceptible to age-related diseases such as Alzheimer's disease, diabetes, and heart disease.
Telomere length is considered an important indicator of the degree of aging. Shorter telomeres than the average length are a sign of poor health and a higher chance of premature death. Researchers reported these findings at the American Heart Association's 2014 Epidemiology, Prevention/Nutrition, Physical Activity and Metabolic Sciences conference.
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