Beware of "Hidden Salt": Does Eating More Salt Really Lead to Longer Life?

Beware of "Hidden Salt": Does Eating More Salt Really Lead to Longer Life?Aunt Wang, who just turned 60 this year, has dedicated most of her time to culinary exploration since her retirement, particularly favoring various pickled foods. Despite her son's repeated advice to reduce her intake of pickled foods, Aunt Wang remained unmoved in her dietary habits

Beware of "Hidden Salt": Does Eating More Salt Really Lead to Longer Life?

Aunt Wang, who just turned 60 this year, has dedicated most of her time to culinary exploration since her retirement, particularly favoring various pickled foods. Despite her son's repeated advice to reduce her intake of pickled foods, Aunt Wang remained unmoved in her dietary habits. Until one day, Aunt Wang suddenly felt unwell and was rushed to the hospital, ultimately being diagnosed with hypertension. The doctor instructed her to reduce her salt and oil intake, but Aunt Wang was bewildered: online research suggested that eating more salt leads to longer life. Why did the doctor tell her to reduce her salt intake? Is this true or false?

Salt, as an indispensable seasoning in Chinese food culture, has long been considered the "king of flavors." However, as people's focus on health grows, more and more people are associating a bland diet with health, believing that less salt and oil is the optimal choice for healthy eating. Yet, a study on sodium intake among people in 181 countries worldwide suggests that eating more salt leads to a longer lifespan.

• In December 2020, researchers at the University of Bern in Switzerland published a study in the European Heart Journal, analyzing data on sodium intake, life expectancy, and mortality rates across 181 countries worldwide. The results showed that for every 1 gram increase in daily sodium intake (equivalent to 2.5 grams of table salt), life expectancy increased by 2.6 years, and the all-cause mortality risk decreased by 131 cases per 100,000 people. This conclusion seems to contradict our long-held understanding of salt. So, is the conclusion of this study truly reliable?

In reality, no authoritative body has provided an accurate statement on how much salt one should consume daily. The American Heart Association recommends a daily salt intake of around 3.8 grams, while the World Health Organization recommends around 5 grams. Therefore, the conclusion that eating more salt leads to a longer lifespan is merely based on an observational study and cannot be considered authoritative guidance for intake.

This study involved multiple confounding variables, such as economic influence. Countries like the United States, with their developed economies, have naturally higher healthy life expectancies, while regions like Africa, due to poverty, have inherently lower life expectancies. Therefore, this study cannot be taken as evidence that sodium intake definitively correlates with an extension in life expectancy.

So, how significant is the "lethal" impact of excessive salt?

Sodium chloride, as an essential component of the human body, is also the primary component of table salt. It stimulates the taste buds, increases saliva secretion, and makes food more flavorful. However, according to a study conducted by Queen Mary University of London, China has been one of the countries with the highest salt intake in the world over the past four decades. The average daily salt intake among adults has consistently been above 10 grams, twice the recommended amount by the World Health Organization.

• In April 2019, The Lancet published a major study on the impact of dietary structure differences across 195 countries and regions on mortality rates and disease burden. The study showed that globally, China had the highest mortality rates from cardiovascular disease and cancer caused by diet. One of the primary factors contributing to this phenomenon was high salt intake.

What health risks are associated with long-term high salt intake?

Firstly, sodium from salt is absorbed into the bloodstream and alters blood plasma osmotic pressure. Once sodium levels exceed the limit, the pressure on the blood vessel walls increases, putting a heavier burden on the heart, making it susceptible to hypertension, heart failure, and subsequently triggering cardiovascular disease and kidney disease. Epidemiological investigations indicate a positive correlation between sodium intake and the incidence of cardiovascular diseases, hence limiting salt intake is crucial.

Secondly, in the first-ever published cancer prevalence data in China, the highest proportion of cancer cases among male patients was for stomach cancer. Among the numerous factors contributing to stomach cancer, long-term high salt intake is included. Epidemiological studies also demonstrate a positive correlation between salt intake and the risk of stomach cancer. Excessive salt directly damages or irritates the gastric mucosa, weakening its protective function, increasing the likelihood of developing severe atrophic gastritis, and causing long-term damage, leading to inflammation and ulcers, thereby increasing the risk of stomach cancer. Furthermore, some high-salt foods, such as dried fish, cured meat, and pickled vegetables, contain nitrites, which interact with protein metabolism in an acidic gastric environment to produce nitrosamines, a primary carcinogen, further increasing the risk of stomach cancer.

Thirdly, sodium and calcium interact within the bodyless sodium means less calcium, and more sodium means more calcium. Studies have found that for every 2300 milligrams of sodium excreted, the kidneys simultaneously lose 40 to 60 milligrams of calcium. Therefore, when excessive salt is consumed, the kidneys' excretion pressure also increases, which, while increasing urinary sodium excretion, could also lead to lower calcium levels in urine, causing calcium homeostasis disruption, affecting mineral content in bones, and triggering osteoporosis.

Fourthly, the body's water retention is closely related to the amount of sodium consumed. Excessive sodium can disrupt water metabolism, causing water retention in the body, potentially leading to edema. An increase in sodium ions can also lead to facial dehydration, accelerating skin aging. Long-term high salt intake not only causes a sallow complexion but may also lead to the appearance of freckles.

So, how can we consume salt to minimize its harm?

A study in the United States showed that almost everyone can reduce their blood pressure by consuming less sodium, including those taking medication for hypertension. For the elderly, reducing sodium intake is even more effective in lowering blood pressure and preventing cardiovascular disease.

• The Dietary Guidelines for Chinese Residents released in 2022 also stated that daily salt intake should not exceed 5 grams. Therefore, in everyday life, besides directly ingested salt, we should try to control our intake of foods that contain "hidden salt," such as pickled vegetables, salted fish, cured sausages, and other common pickled foods, minimizing their consumption to avoid exceeding the salt limit.

Secondly, when purchasing edible salt, opt for low-sodium salt to avoid inadvertently consuming too much salt. Low-sodium salt, in addition to sodium chloride, contains other substances that can replace salt, which can reduce sodium ion intake to some extent and provide some benefits for preventing hypertension and other diseases.

Finally, improve cooking methods. When cooking, choose relatively bland methods like blanching and steaming. These cooking methods not only control salt intake but also prevent the loss of nutrients in the food itself, allowing for better absorption and utilization by the body. Even when stir-frying, try to add salt only before serving, as adding salt too early can cause vegetables to lose their cellular structure protection, increasing the loss of water-soluble vitamins like vitamin C.

Therefore, try to avoid heavy flavors in your diet, consume fewer pickled foods, use low-sodium salt as a substitute for regular salt, manage your salt intake, reduce salt consumption, and learn to enhance flavor using the inherent flavors of the food itself.

Did you know? These foods are high in salt!

Have you ever heard of "hidden salt"? "Hidden salt" refers to the salt that is not easily noticeable but is unintentionally consumed. It can be hidden in various processed foods, condiments, and even seemingly healthy foods, leading us to unwittingly consume excessive amounts of salt while enjoying delicious flavors.

Firstly, takeout food. Nowadays, ordering takeout is convenient for both the elderly and children. However, fast food and takeout items like fried chicken, fries, and hamburgers may contain excessive salt, which caters to popular tastes.

Secondly, commonly used ham, sausage, cured meat, and pickled foods (such as pickled vegetables and preserved mustard greens), as well as canned foods are favored by some. These food products, during processing, often require the addition of large amounts of salt to extend their shelf life or enhance their taste.

Thirdly, when cooking at home, condiments like soy sauce, dark soy sauce, and MSG, while enhancing the flavor of dishes, also subtly increase salt intake. Therefore, our daily salt intake might be higher than we imagine.

Conclusion

Salt intake is necessary, but excess can harm health. For our well-being, remember: less salt, less oil, and a healthy life!

References

• 1. The Heart Fears Salty, Fine, and Red Meat Consumption, Health Times, January 2024

• 2. Australian Researchers: Children Who Eat More Salt Are More Prone to Obesity, Food Industry, May 2016

• 3. Is Drinking More Water Enough After Eating Salty Food?, New Countryside, October 2019

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