To delve into this topic, we interviewed Dr. Shuyue, the Deputy Chief Physician of the Cardiac Rehabilitation Outpatient Department at Hainan Chengmei Hospital.
Salt, an indispensable seasoning in our daily diets, is introduced by Dr. Shuyue as potentially harmful to cardiovascular health when consumed in excess.
Therefore, recognizing the pitfalls of high-salt diets can be instrumental in preventing the occurrence of cardiovascular diseases and safeguard heart health.
What are the impacts of a high-salt diet on cardiovascular health?
Dr. Shuyue stated: Firstly, a high-salt diet can lead to elevated blood pressure. Consuming excessive salt results in sodium accumulation within the body, which in turn increases blood volume and this places a greater burden on the heart, causing blood pressure to rise. Chronic hypertension is a major risk factor for cardiovascular diseases, increasing the likelihood of conditions such as heart disease and stroke.
Secondly, a high-salt diet may contribute to the onset of cardiovascular diseases. Apart from elevating blood pressure, it can also trigger atherosclerosis, myocardial infarction, and other ailments. Atherosclerosis, a prevalent cardiovascular condition, is exacerbated by high-salt intake as it promotes cholesterol deposition in arteries, forming plaques on vessel walls, thereby heightening the risk of cardiovascular incidents.
Furthermore, a high-salt diet can inflict significant damage on kidney health. The kidneys play a pivotal role in maintaining water-salt balance within the body, and a high-salt diet imposes a heavy burden on them, leading to impaired kidney function. This disruption in water-salt balance further compounds the risk of cardiovascular diseases.
What are the benefits of a low-salt diet for cardiovascular health?
Dr. Shuyue affirms confidently, “In contrast, a low-salt diet has a positive protective significance for cardiovascular health.”
The 2022 Chinese Dietary Guidelines recommend that adults consume no more than 5g of salt per day (approximately 6g of salt equivalent to the amount in a beer bottle cap), while a low-salt diet refers to a daily salt intake of no more than 2 grams, which does not include the naturally occurring sodium chloride in food.
Firstly, a low-sodium diet aids in blood pressure control. Decreasing salt intake can reduce sodium accumulation in the body, helping in maintaining a balance of blood volume and thereby lowering blood pressure, reducing the risk of cardiovascular diseases.
Secondly, it contributes to the prevention of atherosclerosis. Lowering salt intake decreases cholesterol deposition in the bloodstream, reducing plaque formation in arterial walls, and thus diminishing the risk of cardiovascular events.
Additionally, a low-salt diet contributes to protecting kidney health. Lowering salt intake lightens the burden on the kidneys, promoting their normal function and preserving kidney health, which in turn cuts down the risk of cardiovascular diseases.
How can one achieve a low-salt diet?
Dr. Shuyue offers some professional insights into daily strategies for managing salt intake:
First, opt for fresh ingredients. Fresh fruits, vegetables, meats, and the like typically contain lower levels of salt compared to processed foods, making them more suitable for a low-salt diet.
Second, minimize consumption of processed foods. Processed foods often contain large amounts of salt and preservatives; therefore, it’s advisable to avoid or limit intake of pickled or smoked food, preferring instead home-cooked, healthier meals.
Third, use seasonings wisely. Explore using alternative flavor enhancers such as fresh fruit juices, herbs, and various spices to enrich food flavors, thereby reducing reliance on salt.
Fourth, order less takeout. Takeout foods, including barbecued items, commonly feature high oil and salt content, which is unhealthy.
Fifth, maintain a balanced diet. Beyond low-salt intake, balancing other nutrients is also vital for cardiovascular health. Consuming foods rich in dietary fiber, vitamins, and minerals, like whole grains, legumes, nuts, and fish, helps to comprehensively improve cardiovascular health.
Lastly, regularly monitor blood pressure and blood lipids. By periodically checking blood pressure and lipid levels, issues can be detected promptly and appropriate measures can be taken to maintain the health of the cardiovascular system.
Dr. Shuyue reminds us that a low-salt diet is crucial for cardiovascular health, as it effectively prevents conditions like hypertension and atherosclerosis by reducing salt intake. Remember, eating one less spoonful of salt each day adds an extra layer of protection for your heart’s health.
Expert Introduction
Article & Illustrations: Huang Fei, Liang Shan