Eating too much salt can be dangerous. Here is a cutting guide.
On Thursday, the World Health Organization issued a warning that people are consuming more than double the salt recommended on a regular basis.
According to research, salt, an essential nutrient, increases your risk of heart disease, stroke and early death when you consume too much of it. According to evidence, high salt intake is associated with a higher risk of obesity, osteoporosis, kidney disease and stomach cancer.
By 2030, implementation of salt-reduction regulations could prevent nearly 70 million deaths, the report claims. Every year, 1.89 million people die from eating too much salt.
According to WHO Director-General Dr. Tedros Adhanom Ghebreyesus, excess salt intake is one of the main causes of unhealthy diets. The paper shows that most countries have yet to implement a mandatory salt reduction strategy, putting their citizens at risk of heart attacks, strokes and other health problems.
Humans consume an average of 10.78 grams of salt per day. About 5 grams, or one teaspoon, is the WHO's daily recommendation.
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According to the WHO, despite a 2013 commitment by all member states to reduce their population's sodium intake by 30% by 2025, only 5% of countries have implemented mandatory and comprehensive salt reduction strategies. and media initiatives to promote salt reduction. The World Health Organization recommends limiting sodium-rich foods in nursing homes, hospitals, and schools.
In the United States, federal guidelines recommend no more than 2.3 grams of salt per day. According to the Centers for Disease Control and Prevention, 90% of Americans age 2 and older consume too much sodium. About 40% of American adults suffer from high blood pressure.
In light of the "growing epidemic" of food-related illnesses, the FDA is encouraging the food industry to reduce the amount of salt in products.
How to reduce your daily salt intake? Expert advice is given below:
1. Be careful when choosing prepared and packaged foods.
The American Heart Association recommends reviewing nutrition labels when shopping and selecting the item with the lowest salt content per serving. Frozen vegetables without salty sauces and canned vegetables marked "no salt added" are other options.
The AHA recommends checking both fresh and frozen chicken to make sure it hasn't been injected with saline solution. The association advises consumers to look for words such as "broth," "saline" or "sodium solution" in fine language on packaging.
2. Use spices with caution
"For example, sodium can skyrocket in soy sauce, bottled salad dressings, dips, ketchup, canned salsas, capers, mustard, pickles, olives, and relishes. Look for varieties with less sodium," says the AHA.
3. Choose the flavor.
The CDC recommends replacing or reducing your salt intake when cooking by including flavored options, including garlic, lemon juice, salt-free seasonings, herbs, and spices.
4. Clean up salt in restaurants
The CDC recommends that no salt be added to your dish at mealtimes. Substitute salty fruits or vegetables for salty side dishes.
5. Consume foods high in potassium.
The American Heart Association (AHA) lists sweet potatoes, potatoes, green leafy vegetables, white beans, kidney beans, nonfat yogurt, oranges, bananas, watermelon, tomatoes, and low-sodium tomato sauce as foods high in potassium and potassium. May help lower blood pressure.