Chinese eat salt on average, 10-12g per person per day!
The Dietary Guidelines for Middle-Aged Residents recommend that we have less than 6g of salt per person per day; the China Guidelines for the Prevention and Treatment of Hypertension recommend that people with hypertension have less than 5g of salt per person per day!
It seems that most of us eat too much salt, especially in the north, even more than 1 times the recommended dose. Although many people have heard that eating too much salt is not good, if it is really less than 5-6g of salt recommended in the "Guidelines", the meal is estimated to be tasteless and difficult to swallow.
So is there a salt that can not only maintain a certain salty taste, but also reduce the sodium salt, so as not to affect the appetite, but also to reduce the risk of high blood pressure and cardiovascular disease?
This is low sodium salt!
We popularize everyone's low-salt diet, which is actually not rigorous enough. The strict saying is a low-sodium diet, because the main ingredient of the salt we usually eat is sodium chloride. It is also sodium that causes blood pressure to rise and increases the risk of cardiovascular disease, so the accurate statement should be a low-sodium diet.
In a large number of previous studies, it has been confirmed that excessive sodium intake and too little potassium salt intake will significantly increase the risk of hypertension. Especially for our Chinese, it is a salt-sensitive physique, and it is easier to cause high blood pressure because of excessive sodium intake and insufficient potassium salt intake. Hypertension itself is the most important cause of death from cardiovascular and cerebrovascular diseases and cardiovascular and cerebrovascular diseases.
Research published in The Lancet shows that in 2017, there were up to 2 million deaths from cardiovascular disease due to excessive sodium intake worldwide.
Therefore, we have been popularizing science, recommending that you eat a low-sodium diet and reduce sodium intake, the purpose is to reduce the risk of high blood pressure, thereby reducing the incidence of cardiovascular disease and mortality.
Latest research from the Institute of Clinical Research of Peking University:
The study was selected as more than 20,000 volunteers in 10 counties in 5 northern provinces of the mainland, who either did not have good control of high blood pressure or had a clear history of stroke.
10,000 volunteers were randomly provided free of charge, with 25% potassium chloride table salt, which is 75% sodium chloride + 25% potassium chloride. Let them use this low-sodium salt for 5 consecutive years, and the other population uses regular table salt, which is about 99% sodium chloride table salt.
After 5 years, statistics found that the risk of cerebral stroke was reduced by 14% compared with the group of people who ate low sodium salt, the risk of myocardial infarction, cerebral infarction, cerebral hemorrhage, cardiac stents and other events was reduced by 13%, and the risk of death was reduced by 12%.
The study, with its rigorous design and large sample size, lasted 5 years, so the data were reliable and the results were trustworthy.
With a total population of about 1.4 billion, if each household swapped ordinary table salt for low-sodium salt with potassium chloride, more than 10 percent fewer deaths would be lost across China, and about 1 million deaths would be reduced.
Low-salt diet, choose low-sodium salt:
After reading the above introduction, we try to choose some low-sodium salts, low-sodium salt components, there are 70%-80% sodium chloride, and the other 20%-30% are replaced by added potassium chloride. This not only reduces the sodium salt, but also increases the potassium salt, which is equivalent to the two-way benefit of the human body.
Of course, in addition to sodium chloride, which is a sodium salt, the noodle sauce, soy sauce, squeezed vegetables, pickles, pickles, processed meat, bacon, bacon, etc. that we usually eat are counted as high-salt foods, which contain higher sodium salts, and the intake of these foods should also be controlled.
Low sodium not only satisfies our low salt needs, but also solves the contradiction that most people find the meal tasteless. Because the low sodium salt "reduce salt does not reduce salt", "help the human body sodium and potassium balance".
In our daily life, foods with high potassium ions cannot rely on potassium chloride added from low sodium salts. In our daily diet, many foods, especially plant foods, are rich in potassium.
Fruits contain a lot of potassium: the most common fruits contain potassium Ranking: fresh dates, bananas, cinnamon balls, guavas, pomegranates, cantaloupes, peaches, oranges, mandarins, persimmons, lychee plums, kiwis, melons, mangoes, strawberries, loquats, grapefruit, apples, pears, watermelons, papayas, etc.
In addition to fruits, there are vegetables:
These foods can supplement a certain amount of potassium ions.
In short, long-term excess of high sodium salts can easily induce hypertension and increase the risk of cardiovascular and cerebrovascular diseases. So we want to eat a low-sodium, high-potassium diet, daily life, try to choose low-sodium salt!