How to reduce "eat salty" for people who are very salty.

Are you one of those people who like to eat salty or not eating foods that are salty? Or foods cooked with high amounts of salt can increase many health risks including kidney disease, high blood pressure, cardiovascular disease, but what should I do? If you are someone who likes to eat very salty foods, then Hello, Doctor has a way to reduce salty eating for you.

The dangers of eating salty

Eating foods that contain high amounts of salt Or eating salty to very salty foods that become addicted to eating salty food like This will increase both short-term and long-term health risks as follows:

Short term risk

Edema

When eating salty food. Or eat a lot of salt The amount of salt in the kidneys is higher. And the kidneys need a level of water that is balanced with the amount of salt. To replace them with the excess salt added So the more salt you eat The body needs more water. Causing us to drink a lot of water Until resulting in edema Or swelling around the feet and hands Or gaining weight

High blood pressure

Eating foods that are very salty. This causes blood to flow through the arteries and arteries more or it may be very abnormal. This will result in a temporary increase in blood pressure. However, this does not happen to everyone who likes to eat salty.

Long-term risks

Hypertension

Eating very salty in the short term will result in temporary high blood pressure. But if you are addicted to eating very salty, eating salty every day until the body is overloaded, which the body should get each day often. In the long term, it is at risk of developing high blood pressure.

Increased risk of stomach cancer

According to one study, it was found that People who ate more than 3 grams of salt per day were more likely to develop stomach cancer than those who ate 1 gram of salt per day and those who ate a high amount of salt. It is twice as likely to develop cancer as low-salt dieters. However, there is no clear report of how eating salty directly affects gastric cancer.

Heart disease

Eating salty leads to high blood pressure. Which high blood pressure problems It is one of the factors that can cause cardiovascular disease. Therefore, eating an excess of salt on a regular basis Considered to be at risk for chronic health conditions Especially heart disease

Kidney disease

When eating a lot of salt The kidneys have to work hard as organs that must function in keeping the water and salt balance. But if there is a high amount of salt that is excess The kidneys have to do the job of removing excess salt or sodium. Which will cause the kidneys to work harder Increased risk of kidney disease

How to reduce eating salty For people who like to eat salty

If usually a person who likes to eat spicy food In particular, it is already very salty, reducing eating salty would be difficult. But for long term health, you should gradually reduce your salt intake. It is important to eat the right amount of salt for the body as follows:

Children aged 1-3 years should get no more than 2 grams of salt per day. 

Children 4-6 years old should get no more than 3 grams of salt per day. 

Children aged 7-10 years should get no more than 5 grams of salt per day.  

Children from 11 years old up to adulthood. Should get no more than 6 grams of salt per day. 

And may begin to follow the following ways to reduce eating salty.

Always read nutrition labels when shopping for ready-made meals from convenience stores. Or department stores should read nutrition labels to check if the salt content is too high.

Try to avoid buying processed food. Because processed foods such as canned or frozen food Often add salt  How to reduce "eat salty" for people who are very salty.

Avoid eating foods that contain unsalted salt, such as pizza, spaghetti, pasta, burgers, sandwiches.

If possible, cook it yourself. Because they are able to limit the amount of salt as needed

Choose a restaurant that can determine the amount of salt. To ensure that you are not consuming more salt than your body should receive each day.

If you are someone who likes to eat snacks That tend to have high salt content Switch to boiled veggie snacks like boiled pumpkin, boiled potatoes, or eat fruit instead of processed and salted snacks.

If you are addicted to adding flavorings Salt or fish sauce, in particular, should be changed to cook a little, gradually reducing the amount until the flavor level can be automatically controlled.