Monday , April 12 2021

Or & # 39 is a diet with a low content as harmful to health, consume too much salt?

In 2017, a video of the Turkish chef Nusret Gökçe, known as Salt-Bae, filled with steak has gained millions of views online.

In the recording, Gökçe put his hand on the Swan and throws feed grain of salt, almost prenebrezhitelen on a huge piece of meat.

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

But studies show that is gaining momentum in the opposite direction.

The salt consists of sodium and chlorine ions. 2.5 g of the salt is about 1 g of sodium.

This substance is essential for the body to keep the fluid in balance, oxygen and nutrient transfer, and allows nerve stimulated electricity.

Cheese and almonds

Blue cheese has more salt than sea water.

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

But only a quarter of our daily intake comes from salt we add to food.

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

In addition, the labels of food products, manufacturers only mention sodium and salt, which can cause us to think that we consume a smaller amount of seasoning, we actually have.

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"The general public does not know about it, but simply thinks that the sodium salt and the same," says nutritionist May Simpkin.

sur & # 39; serious risks

Experts agree that the evidence against salt convincing.

According to the study, consuming too much salt causes high blood pressure that can lead to stroke and heart disease.


Large cylinder popcorn (about 250 g) may comprise about 5 grams of salt.

Too much salt in a long period of time can cause chronic high blood pressure, known as hypertension, which causes 62% of all strokes and 49% of cardiovascular disease according to the World Health Organization.

A meta-analysis of 13 studies published over 35 years found a 17% higher risk of cardiovascular disease and 23% increased risk of stroke by consuming an additional 5 grams of salt per day.

salt reduction

As expected, reducing salt intake can have the opposite effect, as it has been suggested based on analysis of data collected over eight years, Francesco Cappuccio, professor of cardiovascular medicine and epidemiology at the University of Warwick, UK,

soup dish

Cup miso soup containing 2.7 g of salt.

The results showed that a reduction in salt intake of 1.4 grams per day, probably contributed to the reduction in blood pressure.

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

There is more evidence in other countries.

After the Japanese government launched a campaign to persuade people to consume less salt at the end of 1960, consumption fell from 13.5 to 12 grams per day.

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During the same period, he lowered the blood pressure of the Japanese death and stroke was reduced by 80%.

nigiri sushi

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

In Finland, the daily salt intake was reduced from 12 grams at the end of the 1970s only 9 grams in 2002, and there was a decrease in the incidence of death from stroke and heart disease in the same period, 75-80%.

individual differences

But the researchers also found that it is difficult to completely separate the effects of reducing salt in a certain way of life.

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Those who know more about your salt intake are more likely to eat healthier in general, do more exercise, smoking and drinking less.

There are very few long-term randomized study comparing people who eat a lot of salt to others who eat little, because of the need for funding and ethical implications.


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

Another complicating factor with the & # 39 is that the effect of salt intake on blood pressure and heart health are different from one person to another.

According to studies, our sensitivity salt Var & # 39; iruetstsa from person to person, depending on various factors such as ethnicity, age, body mass index, health, and family history of hypertension.

People sensitive to salt, are more likely to have high blood pressure.

METHODS point?

But now, some scientists have argued that low-salt diet with a & # 39 is a risk factor for developing hypertension, as well as the high level of consumption.

Meta-analysis showed correlation between low salt and cardiovascular disease and death.

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The researchers argue that consume less than 5.6 grams, or more than 12.5 grams a day is associated with adverse health effects.

Another study involving more than 170,000 people had similar results: the relationship between the "low" consumption of salt is less than 7.5 g, as well as an increased risk of cardiovascular events and death in people with hypertension and without, in comparison with "moderate "intake 12.5 grams per day (1.5 to 2.5 teaspoons of salt).

color Magdalena

Despite the fact that they know more sweet than salty, cakes, usually about 1 gram of salt.

Lead author Andrew Mente, nutrition epidemiologist at McMaster University in Ontario, Canada, have found that reducing salt intake to moderate high blood pressure reduces the risk, but no health benefits beyond that.

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The increase in salt intake low to moderate can help too.

"Finding the midpoint coincides with what would be expected of any essential nutrients … to cause toxicity occur shortcomings at high levels and low levels," says the mind. "The optimal level is always in the center."

But not everyone agrees.


Francesco Cappuccio, author of the study eight years, said that it is undeniable that there is less salt reduces blood pressure in all people.

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The expert said that the study, which reach different results, including the mind, small, include participants who are already sick, and are based on erroneous data.

Sara Stanner, director of the British charity Science Foundation, agrees with this down on salt reduces blood pressure in people with hypertension and the risk of heart disease.

Not many people consume salt levels as low as 3 grams, the amount of some of these studies are considered to be dangerously low because of the amount of salt is usually present in the food we buy.


One serving of pizza could have 1.9 g of salt.

Some of them, including Stanner say that a diet rich in potassium, contained in fruits, vegetables, nuts and dairy products, can help counter adverse effects of salt on blood pressure.

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

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"Too much salt is too bad, but do not remove it completely from your diet," says Matthews.

Despite the studies that warn of the potential dangers of a diet low in salt, as well as individual differences in sensitivity to salt, the most common conclusion of studies, of course, too much salt raises blood pressure.

You can read the original article in English here.

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