Health risks from a salty diet.

According to nutrition experts, a habit of eating too much salt (excessive salt intake) increases the risk of cardiovascular diseases. Excessive salt intake is also linked to obesity, stomach cancer, osteoporosis, kidney stones, worsening of asthma, hypertension, kidney failure, stroke, etc.

Healthcare workers provide nutritional guidance for young children at the health station.

In Vietnam, the average daily salt consumption is 9.4g (10.5g for men and 8.3g for women), nearly double the World Health Organization (WHO) recommendation. According to the latest survey conducted by the Department of Preventive Medicine in collaboration with the WHO, 89.2% of people regularly add salt, fish sauce, and other salty seasonings to food during preparation and cooking; 70% frequently mix or dip food in fish sauce, salt, MSG, soy sauce, and other salty seasonings while eating (salt on the table); and 19.5% regularly consume processed foods high in salt, such as pickled vegetables, instant noodles, chips, salted peanuts, salted cashews, pickled cucumbers, and processed meats (sausages, ham, bacon, ham, etc.). Although most Vietnamese people consume a lot of salt, only 16% of those surveyed said they ate salty food.

One of the two main elements in salt is sodium, which accounts for about 40% of its weight. In cooking and food processing, "salt" refers to all seasonings and foods containing high amounts of sodium, not just table salt. This is because sodium is also found in many other salty seasonings, such as fish sauce, soy sauce, bouillon powder, MSG, and soda. In the human body, sodium plays an important role in regulating and maintaining fluid balance, acid-base balance, neuromuscular signaling, supporting nutrient absorption, and ensuring normal cell function. Although sodium is essential for the body, deficiency is rare; on the contrary, it is often consumed in excess compared to the body's needs. Excessive sodium intake is one of the factors that create serious health risks.

According to WHO recommendations, adults should reduce their salt intake to less than 5g per day (about 1 teaspoon). If everyone reduced their salt consumption as recommended by the WHO, it could save approximately 2.5 million lives globally. The WHO has issued guidelines on measures to change people's salt-eating habits and recommends that countries adopt them to develop intervention plans to reduce salt consumption. In Vietnam, the Prime Minister approved the National Strategy for the Prevention and Control of Non-Communicable Diseases for the period 2015-2025, setting a target of reducing salt consumption per person per day by 30% by 2025. The Prime Minister also approved the Vietnam Health Program, setting a target of reducing average salt consumption to less than 7g/person/day by 2030. To implement these strategies, the Minister of Health issued the National Plan for Communication and Advocacy to Reduce Salt in the Diet to Prevent and Control Hypertension, Stroke, and Other Non-Communicable Diseases.

Unlike most European and American countries where daily salt intake mainly comes from processed foods or restaurant meals (accounting for 77%), in Vietnam, most daily salt intake comes from salt and seasonings added during cooking or from dipping sauces and condiments at the table. Therefore, according to the National Institute of Nutrition, ways to reduce salt intake include limiting the amount of salt and seasonings added to food during preparation, marinating, and cooking, gradually reducing it by half. Taste food before adding seasonings, and use utensils to control the amount of salt and seasoning added. Do not add salt or seasonings high in salt to the water used to boil vegetables. Choose boiled dishes instead of braised, stewed, or roasted dishes. Use other seasonings (pepper, chili, lemon, garlic, etc.) to enhance flavor without using excessive salt.

Experts also recommend cooking at home to control the amount of salt in dishes; limiting the amount of salt and sauces on the table; not dipping fruit in salt; and not trying to finish all the broth in pho, vermicelli, or noodles, especially when eating at restaurants. At the same time, immediately reduce salty foods by increasing consumption of fresh, natural foods; check the salt content on food labels before buying; and limit processed foods that contain a lot of salt.

For most people, reducing salt intake does not lead to a salt deficiency. Foods naturally contain sodium, so consuming these foods daily is usually sufficient. Salt deficiency only occurs in certain special cases: people with severe, prolonged diarrhea; those who perform strenuous labor in hot weather for extended periods; and athletes who train intensely for long durations.

Text and photos: H.HOA

Source: https://baocantho.com.vn/nhung-nguy-co-suc-khoe-tu-thoi-quen-an-man-a205268.html