How much salt should you eat per day? – VnExpress

The average daily salt intake of a person should not exceed 6 grams, including salt used in processing and available in food.

Excellent doctor – BS.CKII Ta Phuong Dung, deputy director of the Center for Urology and Nephrology, Tam Anh General Hospital in Ho Chi Minh City, said that, according to statistics from the World Health Organization (WHO), every year About 4.1 million people worldwide die from diseases related to excess salt intake. Also according to this organization, a normal healthy person should only consume a maximum of 6 grams of salt per day. Meanwhile, the daily salt consumption of a Vietnamese person is up to 10 grams. For example, a familiar food to Vietnamese people is instant noodles, which have about 2 grams of salt. Therefore, if a person eats 2 packs of instant noodles, they have consumed almost ⅔ of their salt intake that day.

The habit of eating instant noodles can cause kidney damage. Image: Shutterstock

Depending on the body condition, the amount of salt consumed in a day for each person is different. Accordingly, a healthy adult should not eat more than 6 grams of salt / day, people with high blood pressure should not eat more than 5 grams of salt / day, people with heart failure should not eat more than 4 grams of salt / day, people with kidney disease Do not eat more than 2 grams of salt/day. Patients can estimate the daily salt content with a spoon. Specifically, each teaspoon is equivalent to 5 grams of salt, each tablespoon is 15 grams of salt.

However, Dr. Phuong Dung emphasized, this total amount of salt includes natural salt available in food, salt used as a food preservative, seasoning salt used in food processing, and salt in sauces. .. Not only dry foods but also boiled noodles, vegetables, fruits… also contain a certain amount of natural salt.

Consuming too much salt is responsible for leading to and aggravating many diseases such as:

Cardiovascular diseases

When salt enters the body, it will stretch, swell and harden the blood vessels, leading to increased muscle tone and high blood pressure, thereby increasing the risk of stroke. According to statistics of the Vietnam Heart Association, from 2010 to 2015, the rate of adults over 25 years old with high blood pressure was 47%, which means that for every 10 adults, there are nearly 5 people with high blood pressure. Hypertension. Meanwhile, this rate in people over 70 years old is 78%, 4 out of 5 elderly people have the disease. Not only causes high blood pressure, but eating salty foods also stimulates drinking a lot of water, increases blood circulation, forces the heart to work harder, over time will lead to hypertrophy and heart failure.

Kidney diseases

The kidney is the end of the blood vessel. Eating salt affects the cardiovascular system and increases blood pressure. Eating salt increases blood circulation to the glomerulus, forcing the kidneys to work harder, and in the long run, kidney failure will develop. For people who already have kidney disease, eating a lot of salt will make kidney function decline faster. In addition, salt is also the cause of kidney stones, fatty kidneys.

Each tablespoon can contain up to 15g of salt.  Photo: Shutterstock

Each tablespoon can contain up to 15g of salt. Image: Shutterstock

Other non-communicable diseases

Eating too much salt is also the cause of osteoporosis. When a person eats salty foods, they will drink a lot of water, increase the frequency of urination, lead to increased excretion of calcium and minerals through the urine, causing osteoporosis. Stomach cancer is also a consequence of a long-term habit of consuming a lot of salt.

Doctor Phuong Dung suggests some methods to limit salt in the daily diet such as enhancing natural foods and avoiding processed foods. As for the dipping sauce, it is advisable to dilute it, use low-salt dipping sauces, lightly dip your hands and proceed to give up the habit of using dipping sauces in meals. Season to taste and cook lighter. Enhance boiled and steamed dishes, reduce stir-fried dishes containing a lot of spices. It is recommended to use some other spices to increase the attractiveness of the dish such as pepper, garlic and chili, instead of using salt.

According to Dr. Dung, just by eating less salt and eating the right amount of salt every year, 2.5 million lives will be saved every year. Therefore, everyone, please “add less salt, dip your hands lightly, immediately reduce salty foods” according to the recommendations of the Ministry of Health for the health of yourself and your loved ones.

Phi Hong


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