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Three Ways to Reduce Daily Salt Intake as Advised by an American Doctor

Did you know that high salt intake and low fruit consumption are two of the leading nutritional risks contributing to death and disability worldwide?
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Did you know that high salt intake and low fruit consumption are two of the leading nutritional risks contributing to death and disability worldwide?

A lack of fruit can cause nearly 5 million deaths annually, while excess salt consumption leads to 4 million deaths each year.

There are many recommendations on how to reduce salt in your diet. The following podcast shares insights from Dr. Michael Herschel Greger, a renowned American doctor, author, and speaker known for his plant-based diet advocacy and opposition to animal-based products. He highlights three effective ways to help you reduce your daily salt intake.

First Method: Avoid Adding Salt at the Table

Many people habitually sprinkle extra salt on their food at the table without tasting it first to see if it’s already salty enough. Dr. Michael Herschel Greger emphasizes the need to break this habit of adding salt at the table to better control your salt intake.

Second Method: Stop Adding Salt During Cooking

When you first follow this method, the food may taste bland, but after 2 to 4 weeks, your taste receptors will adjust and adapt to a normal salt level. In fact, after just two weeks, you may start to enjoy the flavor of less salty food. You can replace salt with spices such as pepper, onions, garlic, tomatoes, sweet peppers, basil, parsley, thyme, celery, lemon, chilies, nettles, rosemary, smoky flavors, curry, cilantro, and yellow lemon.

Third Method: Avoid Processed Foods That Are High in Salt

In many countries, about half of salt consumption comes from processed foods. Health experts note that it’s difficult to reduce the amount of salt from processed foods because most of it is beyond our control. If you choose to buy processed foods, remember these two tips to reduce salt intake:

  • Tip 1: Choose foods with fewer milligrams of salt than grams in the serving size. For example, if the serving size is 100g, the salt should be under 100mg.
  • Tip 2: Choose foods with less salt than calories. For instance, if a product contains 720mg of salt and 260 calories, it’s clearly too salty.

According to Professor Jeff Novick, an American nutrition expert, this method is effective because most people consume about 2,200 calories per day. If all the foods you eat have more calories than salt, you will keep your salt intake under 2,300 milligrams, the recommended limit for healthy people under 50.

A more sustainable solution is to try to buy as many fresh foods as possible.

Excessive salt consumption is a common issue in many countries around the world, including Vietnam. The World Health Organization recommends that adults consume no more than 5 grams of salt per day (equivalent to 1 teaspoon). However, according to Vietnam’s Department of Preventive Medicine, most Vietnamese people consume twice the recommended amount, about 10 grams per day. Alarmingly, although most Vietnamese eat too much salt, only 16% of respondents believe they eat salty foods.

The Department of Preventive Medicine reports that excessive salt intake is a major risk factor for high blood pressure, leading to strokes, heart attacks, and many other cardiovascular diseases. Excess salt also increases the risk of stomach cancer, kidney failure, osteoporosis, and other health disorders.

Therefore, start limiting your salt intake today and follow expert advice to protect your health!

Thank you for taking the time to listen to this podcast, and don’t forget to follow the IVmagazine Podcast channel for the latest health information. Goodbye and see you next time!

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