Eating too much salt and the risk of high blood pressure

This is an automatically translated article.

The article is professionally consulted by Master, Doctor Cao Thanh Tam - Cardiologist - Cardiovascular Center - Vinmec Central Park International General Hospital.
Hypertension and cardiovascular disease are problems of worldwide medical concern because of the dangerous complications of these two diseases. Eating a lot of salt is believed to be one of the causes of high blood pressure as well as cardiovascular disease. So how much salt is enough and what are the effects of eating too much salt on the body?

1. The amount of salt needed each day

Salt is the main seasoning commonly used around the world, besides its use as a spice to help enhance the flavor of dishes, salt also has many important effects on the body if used correctly. manner and reasonable. It means that if you use too much salt compared to the body's needs, it will cause many bad effects, especially high blood pressure and cardiovascular disease
So how much salt is enough? According to the recommendations of the World Health Organization, the amount of salt intake for each age group is as follows:
For adults: 5g salt/day Children under 1 year old: 1g salt/day. However, for children under 1 year old, there is no need to add salt to the diet, because in fact, certain foods already contain enough salt to meet the needs of children under one year of age. Children from 1-3 years old: About 3g/day Children from 7 years old: Can eat the same amount of salt as an adult is 5g/day. Note that for patients with high blood pressure, cardiovascular disease should eat salt under the guidance of the doctor.
For premature babies, the kidney function is often worse than normal children, so it is necessary to limit the amount of salt absorbed into the body, it is best to give the child breast milk or formula with low mineral content. .

2. Does eating a lot of salt affect health?

What is wrong with eating a lot of salt or eating a lot of salt is something many people wonder. Here are the effects of eating too much salt:
Swelling: Appears in fingers and other extremities due to excess sodium accumulation in the blood Bloating: Most people who eat salty foods often experience bloating, Stomach bloating Dry lips: Salt plays a role in balancing water in cells, if you eat too much salt, this balance will be lost, the amount of water needed for cells will be lost, leading to dry lips and thirst. Water... Acne: Many studies show that excess sodium in the body contributes to dermatological problems, including acne. Poor gut: An intestinal bacteria called Helicobacter pylori will thrive when there is more salt in the body. They will attack the stomach lining and cause serious problems for the digestive system. Osteoporosis: Due to the excessive amount of sodium, the body will find a way to excrete other minerals such as potassium, calcium, etc. will also be eliminated together, causing osteoporosis may occur. Risk of obesity: Eating a lot of salt makes the body need more water to balance, so people who eat salty often drink more water than usual. However, drinking only filtered water will not be a problem, if you regularly drink soft drinks instead, you will most likely become obese. High blood pressure: People who eat salty foods are very susceptible to high blood pressure, if the condition is prolonged, it will lead to stroke or cardiovascular diseases such as heart failure, coronary heart disease...

3. How to eat lighter?

Eating lighter or reducing the amount of salt in the daily diet is a trend that more and more people are aiming for. Here are some simple tips to help you limit your daily salt intake:
Reduce salt when cooking: Use just enough salt to create flavor for dishes, can replace salt with other spices. Do not submerge food in seasoning: Instead of the habit of dipping food in spices such as salt, fish sauce, soy sauce, you should only dip a portion just enough. You can dilute the dipping sauce to make it less salty, get rid of the habit of dipping all fruits with salt, only dotting when really needed. Limit salty foods: Processed foods such as chips, instant noodles, sausages, pickles, salted eggplants... often have a high amount of salt, so you should limit your daily intake. Limit eating outside: Regularly eating outside makes you unable to control the amount of salt in your body, so limit eating out, so cook at home. Choose how to cook: Instead of fried foods, you can eat more dishes prepared by boiling, steaming.

4. The link between high salt intake and high blood pressure and cardiovascular disease

A diet high in salt is generally not recommended, because of its high potential for high blood pressure and cardiovascular disease. In the human body, the concentration of salt and fluids is in an equilibrium state, if this state is broken by the cause of too much salt in the body, causing the osmotic pressure to increase rapidly, the body needs more water to maintain balance. The addition of water increases blood volume and pressure on the vessel walls, which if prolonged, will cause hypertension.
Eating salt also makes the work intensity of the cardiovascular system increase, leading to a decline in function and causing cardiovascular diseases. Mechanism of causing high blood pressure due to high salt intake includes:
Eating a lot of salt will make the cardiovascular system and kidneys more sensitive to adrenaline, which is the substance that causes high blood pressure. Loading a lot of salt into the body will cause Na ions to be transported into smooth muscle cells in the blood vessel wall, leading to increased tone in the vessel wall, vasoconstriction, increased peripheral resistance, and increased blood pressure. When the body is loaded with too much salt, it is best to maintain a healthy diet with fresh foods and minimize spicy foods.
Besides, in order to be able to control your health well and minimize the risk of common diseases, you should have a regular health checkup every 6 months. Currently, Vinmec International General Hospital has developed a general health checkup package for all subjects, ages and different customers. The examination will help the doctor assess the health in a comprehensive way so that he can give advice on the most suitable diet and sleep for each person's condition.

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