Core Viewpoint - Excessive salt intake is linked to increased risks of fatty liver, liver cancer, and other health issues, emphasizing the importance of reducing salt consumption for liver health [3][5][6] Group 1: Health Risks Associated with High Salt Intake - High salt consumption significantly raises the risk of fatty liver, with those who frequently add salt to their food having a 40% higher risk compared to those who rarely do [3] - The study tracked nearly 500,000 participants over 13 years, revealing a direct correlation between salt intake frequency and liver disease risks [3] - High salt diets are also associated with increased risks of cardiovascular diseases, kidney strain, stomach cancer, osteoporosis, and cognitive decline [5][6][7][8][9] Group 2: Recommendations for Reducing Salt Intake - Use a limited salt spoon for cooking, suggesting 2 grams of salt per meal to control daily intake [11] - Substitute salt with various spices and ingredients like vinegar, chili, and mushrooms to enhance flavor without adding salt [13] - Add salt only at the end of cooking to minimize overall salt consumption [14] - Consider low-sodium salt alternatives to reduce sodium intake while maintaining taste [16] - Be aware of hidden salt in processed foods and check nutritional labels for sodium content [17] - Limit dining out, as restaurant meals often exceed recommended sodium levels [18] - Gradually reduce salt intake to allow taste buds to adjust without compromising appetite [19] - Learn to read nutrition labels, noting that 1 gram of sodium equals 2.54 grams of salt [20]

Group 1 - High salt diet poses significant health risks, including hypertension, stroke, osteoporosis, chronic kidney disease, insulin resistance, obesity, and increased cancer risks [1] - The average salt intake in China is 10.5 grams per day, exceeding the recommended limit of 5 grams [1] - The "National Health Lifestyle Action Plan (2017-2025)" includes "salt reduction" as one of its six special actions [1] Group 2 - To control salt intake in takeout meals, it is advised to reduce the frequency of high-salt dishes and opt for steamed or boiled options instead [3] - Using water to rinse takeout food can effectively lower salt content, with a preference for plain water over vegetable broth [5] Group 3 - Families can assess their salt intake by tracking salt purchases and setting gradual reduction goals, such as decreasing from 10 grams to 5 grams over time [6] - Reducing the use of salty condiments like soy sauce and oyster sauce is recommended [7] - Replacing salty condiments with herbs and spices can enhance flavor without adding salt [9] Group 4 - Utilizing ingredients that naturally enhance flavor, such as vinegar and certain vegetables, can help reduce salt usage [10] - Cooking methods like steaming and boiling are encouraged to minimize salt intake [11] - Learning about the salt content in various foods, especially processed items, is crucial for managing salt consumption [14] Group 5 - Low-sodium salt can be used as a substitute for regular salt, but it is advisable to adapt to a lower salt diet first [15] - A "normal-low-no salt" cycling method can be employed to gradually reduce salt intake [16] - A sample no-salt meal plan emphasizes the importance of salt reduction for the health of children and the elderly [17]