Is a diet low in salt as harmful to health as too consuming?

In 2017, a video of Turkish chef Nusret Gökçe, known as Salt Bae, steak steak has accumulated millions of hits on the Internet.

In the recording, Gökçe places his hand in the form of a swan and throws coarse grains of salt. , almost disdainfully, on a huge piece of meat.

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Despite the warnings that this can be detrimental to our health, we are obsessed with salt.

But studies going in the opposite direction are gaining ground.

Salt is composed of 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 maintain the balance of liquids, carry oxygen and nutrients and allow the nerves to be stimulated with electricity.

Blue cheese contains more salt than seawater.

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

But only a quarter of our consumption Every day comes from the salt we add to food.

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

Also, on food labels, manufacturers mention only sodium, not salt, which may lead us to believe that we consume less of this seasoning than we actually consume.

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  Serious Risks

  Experts agree that evidence against salt is convincing

  Excessive salt intake can lead to high blood pressure, leading to accidents

  

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

  Too much salt over a long period of time may cause chronic hypertension, called hypertension, which is responsible for 62% of stroke and 49% of coronary heart disease, as the case may be.

  A meta-badysis of 13 studies published over a 35-year period revealed a 17% higher risk of cardiovascular disease and a 23% higher risk of an accident. Cerebrovascular following the consumption of 5 additional grams of salt per day.

  Salt Reduction

  As expected, reducing salt intake may have the opposite effect, as suggested by an badysis of the eight-year data. by Francesco Cappuccio, Professor of Cardiovascular Medicine and Epidemiology at the University of Warwick, UK.

  

  A cup of miso soup contains 2.7 grams of salt.

  The results showed that a decrease in salt intake of 1.4 grams per day probably contributed to a drop in blood pressure.

  This reduction resulted in a 42% decrease in fatal strokes and 40% in heart disease-related deaths.

  There is more evidence in other countries.

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

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  During the same period, the blood pressure and the number of stroke deaths were reduced by 80% in Japan.

  

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

  In Finland, the daily intake of salt increased from 12 grams in the late 1970s to only 9 grams in 2002, and a decrease was observed. 75-80% of deaths due to stroke and heart disease during the same period.

  Personal Differences

  But researchers also conclude that it is difficult to completely separate the effects of salt reduction from those of certain life styles.

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

  There are very few long-term randomized studies comparing people who eat a lot of salt with others who eat little, because of funding requirements and ethical implications.

  

  Turkey and beef contain about 1.5 grams of salt per serving. Two slices of bread can provide an extra 0.6 gram.

  Another complicating factor is that the effects of salt intake on blood pressure and heart health differ from one individual to another.

  According to studies, our sensitivity to salt varies from one person to another, depending on factors as diverse as ethnicity, age, age, and age. body mbad index, health and family history of hypertension.

  People with increased salt sensitivity have a higher risk of developing high blood pressure.

  Midway?

  But now, some scientists argue that a diet low in salt is a risk factor for the development of hypertension as much as for high consumption.

  a meta-badysis found a relationship between low salt intake and cardiovascular disease leading to death.

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  Researchers have argued that consuming less than 5.6 grams or more than 12.5 grams per day is badociated with adverse outcomes for the health.

  Another study involving more than 170,000 people produced similar results: a link between a "low" intake. of salt, less than 7.5 grams and an increased risk of cardiovascular events and deaths in hypertensives and non-hypertensives, compared to a "moderate" intake of up to 12.5 grams per day (between 1.5 and 2.5 teaspoons of salt)

  

  Although they taste sweeter than salty, muffins usually contain about 1 gram of salt.

  The lead author of the study, Andrew Mente, a nutrition epidemiologist at McMaster University in Ontario, Canada, concluded that reducing high- to moderate-salt intake reduced the risk of developing high-salt diets. hypertension, but that there were no other health benefits.

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  Increase the A low to moderate salt development could also help.

  "The discovery of a midpoint coincides with what is expected of any essential nutrient (…) at high levels causing toxicity and at low levels, deficiencies occur "he says. The mind "The optimal level is always in the middle."

  But not everyone agrees.

  Potbadium

  Francesco Cappuccio, author of the eight-year study, believes that it is indisputable that consuming less salt reduces arterial pressure in all people.

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  The expert says that studies that lead to different results, including that of Mind, are small, including participants who are already sick and are based on wrong data.

  Sara Stanner, director of the British Foundation's Science Department, acknowledges that eating less salt lowers the blood pressure of hypertensives, as well as the risk of heart disease .

  Few people consume 3 grams of salt, a quantity that some of these surveys consider dangerously low because of the fall. The amount of salt usually present in the foods we buy.

  

  A single serving of pizza can hold 1.9 grams of salt.

  Some, including Stanner, say that a high-potbadium diet, which is present in fruits, vegetables, nuts and dairy products, can help counteract the damaging effects of salt on blood pressure .

  Ceu Mateus, professor of health economics at Lancaster University in the United Kingdom, believes that we must be aware of the hidden salt in our diet.

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  "Too much salt is really bad, but does not eliminate it completely from your diet," says Mateus.

  Despite studies that warn of the potential dangers of a low-salt diet and differences in salt sensitivity among individuals, the most common finding of research is that a too large amount salt definitely increases blood pressure.

  You can read the original article in English here .

  
  

  
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