Table of contents:
- What is the limit for salt intake in a day?
- Why do many people like salty foods?
- The dangers of salty foods if you eat too much of them
- Impact of consumption of low-salt foods on the body
- How to balance salt intake that is too high?
One of the spices that make food more delicious is salt, so it is not surprising that many people like salty foods to eat. Salt is a source of sodium / sodium needed by the body to maintain its metabolism.
Even so, you are not recommended to consume excess salt. Eating too many salty foods with salt is dangerous and can cause your body to retain more fluids than you need. This causes an increase in blood pressure, which in turn increases the risk of heart disease, stroke, kidney damage and other health problems.
What is the limit for salt intake in a day?
Basic Health Research Data (RISKESDAS) in 2013 showed that as many as 26.2 percent of Indonesia's population consumed excess salt. This number increased from the year 2009 which was 24.5 percent. In fact, the Minister of Health has given the recommended limit of salt consumption per day, namely 2000 mg sodium / sodium or 5 g salt (one teaspoon).
Unfortunately, it is difficult to avoid excess salt consumption, given that sodium or sodium is often found in fast food and processed foods, such as french fries, fried chicken, burgers, pizza, and so on. In fact, according to American Heart Association , about 75 percent of the sodium / sodium you consume does not come from table salt, but from processed and fast food.
Why do many people like salty foods?
A 2011 Australian study found that the brain responds to the sodium / sodium you consume the same way it responds to nicotine. Therefore, it is not surprising that many people are "addicted" to salty or savory foods that are high in sodium.
The dangers of salty foods if you eat too much of them
When the body is excess salt, the kidneys have difficulty keeping excess salt in the bloodstream. This salt will accumulate in the body, making the amount of fluid surrounding the cells and blood volume to increase. As a result, the blood has to do extra work for the heart and puts more pressure on the blood vessels. This is what causes heart blood pressure, which can increase the risk of heart attack, heart failure and stroke.
Therefore, one way to prevent excess salt consumption is a low-salt diet.
Impact of consumption of low-salt foods on the body
Several studies have shown that consumption of low-salt foods has a good impact on body health. In a 2003 report that collated the results from various research trials around the world, it was found that reducing sodium intake by 1,000 mg daily decreased systolic blood pressure by an average of 4 mmHg and diastolic blood pressure by 2.5 mmHg in patients with hypertension.
A study published in 2007 in British Medical Journal also found that reducing sodium intake can reduce cardiovascular disease by 25% to 30%
How to balance salt intake that is too high?
Even though they have consumed excess salt, there are still people who do not have high blood pressure. This shows that there are other factors that cause high blood pressure, namely the lack of potassium / potassium intake in the body.
Sodium and potassium / potassium have opposite effects on heart health, because high salt intake can increase blood pressure, which can lead to heart disease. However, high potassium / potassium intake can actually help relax blood vessels and remove sodium so that it can lower blood pressure in the body.
As a result, potassium / potassium deficiency can cause cells to eat sodium / sodium in the body. It can increase the body's blood pressure. In fact, in a study it shows that consumption of the usual amount of salt. However, by adding a portion of fruits and vegetables that contain potassium / potassium, can help reduce high blood pressure significantly.
Other abundant sources of potassium / potassium are bananas, raisins, spinach, milk, baked potatoes with the skin, and so on.
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