Friday , February 26 2021

Is a low salt diet so damaging to health and drinking too much?

In 2017, a video of Turkish chef Nusret Gökçe, known as Salt Bay, became a steak, and collected millions of web-based visits.

In the recording, Gökçe puts his hand in the form of a swan and throws rough grains, almost dehydrated, into a huge piece of meat.

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Despite warnings that can harm our health, we are obsessed with salt.

But studies pointing to the other direction earn land.

Salt contains sodium and chloride ions. In 2.5 grams of salt, there is about 1 gram of sodium.

This substance is essential for the body to keep fluids in balance, oxygen and nutrient transport, and allow nerves to be stimulated with electricity.

Cheese and almonds

Blue cheese has more salt than seawater.

Experts recommend that adults eat no more than 6 grams of salt per day.

But only a quarter of daily acceptance comes from the salt we add to food.

The rest are hidden in the food we buy, such as bread, sauces, soups and some cereals.

In addition, on food labels, manufacturers just mean sodium, and not salt, which can make us think we take less time in this sailing session than we actually eat .

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"The public is not aware of this, and simply think that sodium and salt are the same," said May Simpkin's nutrition.

Serious risks

Experts agree that the evidence against salt is convincing.

According to research, the use of too much salt causes high blood pressure, which can lead to stroke and heart disease.


A large cylinder of popcorn (about 250 grams) can contain about 5 grams of salt.

Too much salt over a long period can cause chronic blood pressure, which is causing high blood pressure, which causes 62% of the total stroke and 49% of coronary heart disease, according to the World Health Organization.

Meta-analysis of 13 studies published over 35 years discovered a 17% higher risk of cardiovascular disease and 23% higher risk of stroke from taking an extra 5 grams of salt per day.

Reduce salt

As expected, reducing the use of salt may have the other effect, as suggested by an analysis of data collected over eight years, by Francesco Cappuccio, Professor of Cardiovascular Medicine and Epidemiology at the University of Warwick, United Kingdom.

Cawl Miso

A cup of miso soup contains 2.7 grams of salt.

The results showed that a reduction in salt drinking of 1.4 grams per day could contribute to a reduction in blood pressure.

In turn, this decrease resulted in a 42% reduction in fatal stroke and 40% in deaths related to heart disease.

There is more evidence in other countries.

After the Japanese government launched a campaign to persuade people to eat less salt in the late 1960s, the reception dropped from 13.5 to 12 grams per day.

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During the same period, Japanese people's blood pressure decreased and 80% of death was reduced due to a stroke.

Nighi Sushi

Two pieces of nigiri sushi contain about 0.5 grams of salt, but a tablespoon of soy sauce adds about 2.2 grams, making a total of 2.7 grams of salt.

In Finland, the salt was 12 grams in the late 1970s to 9 grams only in 2002, and deaths of stroke and heart disease were 75-80% in the same period.

Personal differences

But researchers also come to the conclusion that it is difficult to completely separate the effects of salt reduction from some lifestyles.

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Those who are more aware of their salt are more likely to eat healthier in general, more exercise, smoke and drink less.

Very short-term random studies compare people who eat a lot of salt with others who eat too small, due to funding requirements and ethical implications.


Turkey and beef have approximately 1.5 grams of salt per service. Two slices of bread can provide another 0.6 grams.

Another complex factor is that the effects of salt on blood pressure and heart health are different from one person to another.

According to studies, our salt sensitivity varies from person to person, depending on factors as diverse as ethnic origin, age, body mass index, health and family history of hypertension.

People with more salt sensitivity are at risk of high blood pressure.

Middle point

But now, some scientists argue that a low salt diet is a risk factor for the development of high blood pressure as well as high use.

A meta-analysis found a relationship between low salt drinking and cardiovascular disease and death.

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Researchers argued that drinking less than 5.6 grams or more than 12.5 grams per day is associated with negative health consequences.

Another study involving more than 170,000 perceptions had similar findings: a link between "low" salt reception, less than 7.5 grams, and increased risk of cardiovascular and death accidents in people with high blood pressure, and the relative "moderate" intake of up to 12.5 grams per day (between 1.5 and 2.5 tsp of salt).

Color cupcake

Although they taste more sweet than salad, muffins usually have about 1 gram of salt.

The leading author of the study, Andrew Mente, a nutritional epidemiologist at McMaster University in Ontario, Canada concluded that reducing the volume of moderate to moderate salt reduces the risk of high blood pressure, but there are no health benefits beyond that.

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Increasing your amount of salt from low to moderate can also help.

"Focusing is consistent with what is expected of any essential nutrients … which are high levels causing toxicity and deficiencies at low levels," says Mente. "The best level is always in the middle".

But not everyone agrees.


Francesco Cappuccio, the author of the eight year study, believes that drinking less salt reduces blood pressure in every person.

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The expert says that the studies that reach different findings, including the Mind mind, are small, including participants who are already ill and based on inaccurate data.

Sara Stanner, a director of Science in the British Foundation's charity, agrees that eating less salt reduces blood pressure in people with high blood pressure, as well as the risk of heart disease.

Many people who use salt levels are not as low as 3 grams, which some of these investigations consider is very dangerous, because the salt is generally present in the foods that we buy them.


A slice of pizza can get 1.9 grams of salt.

Some, including Stanner, say that a potassium full of potassium, which is found in fruit, vegetables, nuts and milk products can help to resist the adverse effects of salt on blood pressure.

Ceu Mateus, Professor of Health Economics at the University of Lancaster, of the United Kingdom, believes that we should be aware of hidden salt in our diet.

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"Too much salt is very bad, but do not completely eradicate your diet," said Mateus.

Despite studies that warn about the potential hazards of a low diet of salt, and individual differences in salt sensitivity, the most extensive collection of research is that too much salt is definitely increasing blood pressure.

You can read the original article in English here.

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