Core Viewpoint - The article emphasizes the importance of reducing salt intake in China, highlighting the health risks associated with high salt consumption and the establishment of "China Salt Reduction Week" to promote awareness [1] Group 1: Salt Consumption in China - The average daily salt intake for adults in China is 11 grams, which is double the recommended limit set by the World Health Organization and the "Chinese Dietary Guidelines" [1] - Since 2019, the week of September 15 has been designated as "China Salt Reduction Week," with September 15 symbolizing the phrase "just want 5 grams" [1] Group 2: Myths about Salt Intake - Myth 1: Reducing salt intake leads to salt deficiency and cramps. In reality, regular diets provide sufficient sodium, and cramps are more related to fatigue or dehydration rather than low salt intake [2][3][5] - Myth 2: Normal blood pressure means no need to reduce salt. High salt diets pose hidden dangers that can lead to hypertension over time, affecting individuals of all ages [2][7][9] - Myth 3: Specialty salts like rose salt and sea salt are healthier. These salts primarily consist of sodium chloride, and their mineral content is negligible compared to other food sources [2][11][13]

Core Viewpoint - The article emphasizes the importance of reducing salt intake in China, highlighting that the average daily salt consumption among adults is 11 grams, which is double the recommended limit by the World Health Organization and the Chinese Dietary Guidelines [1] Group 1: Salt Consumption in China - The average daily salt intake for adults in China is 11 grams, exceeding the recommended limit by two times [1] - Since 2019, the week of September 15 has been designated as "China Salt Reduction Week" to promote lower salt consumption [1] Group 2: Myths about Salt Intake - Myth 1: Reducing salt intake leads to salt deficiency and cramps; however, normal dietary sodium is usually sufficient, and cramps are more related to fatigue or dehydration [2][3][5] - Myth 2: Individuals with normal blood pressure do not need to reduce salt; high salt intake can have long-term health risks, including potential future hypertension [2][7][9] - Myth 3: Specialty salts like rose salt and sea salt are healthier; in reality, these salts primarily consist of sodium chloride, and their mineral content is negligible compared to other food sources [2][11][13]

Core Points - The article emphasizes the importance of reducing salt intake for health, highlighting that the average daily salt consumption in China is 11 grams, which is double the recommended limit of 5 grams by the Chinese Dietary Guidelines and the World Health Organization [1] - The establishment of "China Salt Reduction Week" aims to promote awareness about salt reduction and encourage families to use salt scientifically and reasonably [1] Misconceptions about Salt - Misconception 1: Eating less salt can lead to cramps. In reality, daily dietary sodium is usually sufficient, and cramps are more likely related to dehydration or muscle fatigue [2][3][5] - Misconception 2: Normal blood pressure means no need to reduce salt. High salt intake poses long-term health risks, including damage to blood vessel elasticity and increased cardiovascular disease risk, affecting all age groups [5][7] - Misconception 3: Specialty salts like rose salt and sea salt are healthier. These salts primarily consist of sodium chloride, and their mineral content is negligible compared to other food sources [8][10] Hidden Sources of Salt - Certain condiments, such as soy sauce and chicken essence, contain high levels of salt. Foods that may not taste salty, like noodles and ice cream, can also have significant sodium content [10][12][14] - For example, 100 grams of noodles can contain 400 milligrams of sodium, while popcorn sold in cinemas can have 5 to 7.5 grams of salt per 200 grams, which is equivalent to the daily recommended intake for adults [10][16]

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]