Salt has been used as a seasoning and preservative by humans for thousands of years, and people have a deep affection for it. Some people say, "What's so scary about salt? Has anyone been poisoned by eating salt? Isn't eating too much salt just a cause of high blood pressure? I'm still young and don't have hypertension, so why should I limit my salt intake?"
If you really think that way, then you might as well take a look at these troubles below and ask yourself again if you still want to eat so much salt.
The Harmful Effects of Eating Too Much Salt
1. Headaches
Many people have experienced headaches after eating a rich and flavorful meal. In a recent study, participants were put on high-salt, medium-salt, and low-salt diets for 30 days each. The results showed that people who consumed 8 grams of salt per day experienced more than one-third more headaches than those who consumed 4 grams of salt per day. Regardless of the specific food consumed, consuming a high amount of salt leads to the same reaction. This study confirms that eating too much salt may be closely related to headaches. If you often suffer from headaches, you may want to try reducing your salt intake.
2. Edema
The amount of water retained in the body is closely related to the intake of sodium. Some women with poor blood circulation may experience mild edema, especially a few days before menstruation. This condition is more pronounced, causing bloating, facial swelling, headaches, and other discomforts. Research has long shown that a high-salt diet promotes tissue edema. Women who suffer from premenstrual syndrome should proactively control their salt intake and eat lighter foods before their periods.
3. Throat Irritation
People with chronic pharyngitis must consume a bland diet. After consuming high-salt foods, many people can clearly feel an increase in phlegm and throat discomfort. People who frequently suffer from throat inflammation and cough should avoid eating salty, spicy, fried, and smoked foods. Snacks such as salted nuts, salted peanuts, and salted potato chips, as well as salted roasted seeds like sunflower seeds, should also be consumed in moderation.
4. Skin Damage
When you consume too much salt, the osmotic pressure causes a decrease in body tissue moisture and an increase in the excretion of body fluids, which is not conducive to maintaining skin hydration. Therefore, consuming less salt is an important measure to improve skin quality. Many girls feel comfortable with their skin after drinking fruit and vegetable juices for a day or two, not because fruit and vegetable juices have any magical effects, but largely because their daily diet contains too much salt.
5. Stomach Cancer Promotion
Compared to foods with low salt content, foods with excessive salt content lower the viscosity of the protective mucus in the stomach, reducing its protective effect on the gastric wall. This makes the stomach wall more susceptible to harmful factors in food, thus promoting the occurrence of various stomach diseases. Epidemiological studies have shown a positive correlation between salt intake and the risk of gastric cancer. In other words, consuming a light diet with less salt is a factor that benefits the prevention of gastric cancer.
6. Calcium Loss
When the intake of sodium is excessive, the body will try to eliminate it, but at the same time, it will increase the excretion of urinary calcium. For the Chinese, whose calcium intake is already significantly low, this is even more detrimental. Therefore, following the advice of doctors who treat osteoporosis that "eating less salt is equivalent to supplementing more calcium" is wise.
7. Nutrient Loss
During cooking, especially when stir-frying vegetables, if salt is added early, the vegetable tissues will be "pickled" and lose the protection of cell structure, directly coming into contact with high temperatures, which will increase the loss of water-soluble vitamins such as vitamin C. At the same time, vegetables are a source of potassium, calcium, and magnesium, which are beneficial for controlling blood pressure and strengthening bones. Adding too much salt to cook vegetables offsets the health benefits of vegetables.
8. Kidney Damage
Excess sodium needs to be excreted by the kidneys, so eating too much salt greatly increases the burden on the kidneys. It is well known that patients with kidney disease need to strictly control their salt intake. But why not show more care for our kidneys before kidney disease occurs or kidney function is impaired? Why do we always challenge their ability to work with high-salt meals?
9. Increased Blood Pressure
Although some people are "salt-insensitive," most people are "salt-sensitive," and eating too much salt can raise blood pressure. Some studies suggest that "eating too little salt is also harmful," but let's discuss this concern after we have reduced our salt intake enough. Currently, the average salt intake per person in our country exceeds the recommended amount by more than 50%, making us a true hypertension nation. In this situation, whether or not to control salt intake is something that everyone understands, so I won't say much more...
Tips for Salt Control
To control salt intake, not only should you use less salt in cooking, but also avoid adding salt if you have already used chicken bouillon, fermented black beans, oyster sauce, or other salty condiments. Additionally, try to eat less fast food (which is usually high in sodium), snacks (such as potato chips, crispy rice, and preserved fruits, which are all high in sodium), instant noodles, and biscuits (which actually contain a lot of sodium). Also, try to avoid drinking sweetened beverages (which often contain sodium, and drinking a large bottle adds up to a significant amount) and reduce the use of bread as a staple food (although it may not taste salty, it still contains a considerable amount of sodium).
