(Salt) If you eat too much salt, it can cause problems for your body... How can I reduce my salt intake?

Sodium, the main component of salt, is a crucial nutrient that regulates body fluids and blood volume by maintaining osmotic pressure inside and outside cells. However, excessive intake can actually dehydrate you, increase blood volume, dilate blood vessels, and increase intravascular pressure, increasing the risk of diseases such as high blood pressure, kidney failure, and heart disease.

 

The World Health Organization (WHO) recommends a daily sodium intake of 2,000 mg (about 5 g of salt). However, Koreans, who consume a lot of soups and stews, consume nearly twice that amount. Based on data from the American health and medical media outlet Medical Daily, we explored ways to reduce salt intake.

“Eat fiber-rich foods often.”

 

Foods high in fiber are generally low in sodium. Furthermore, fiber has antioxidant properties, which can reduce the risk of heart disease, diabetes, and obesity. Nuts, onions, kiwi, apples, and peas are representative fiber-rich foods.

 

“Let’s season with spices instead of salt.”

 

Instead of reducing salt, adding spices can enhance both flavor and health. In addition to familiar spices like pepper and garlic, try actively incorporating lesser-used spices like oregano, parsley, and cumin.

 

“Let’s cook and eat it ourselves”

 

Food purchased outside of the home and pre-cooked meals often contain a lot of salt for flavor. According to the American Heart Association, processed foods account for approximately 75% of daily salt intake in the United States.

 

“Let’s take a close look at the sodium content on food labels.”

 

Even foods that promote themselves as healthy, low-carb, and low-fat can contain excessive amounts of salt. Experts recommend looking at the milligrams (mg) of salt rather than the percentage of salt. This is because total sodium content provides a more accurate assessment of salt content. Generally, a diet with less than 140 mg of sodium is considered low-sodium.

 

 

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Of course, the food you buy is salty.

If you add more spices such as pepper and garlic,

Could you please cut down on the salt??