本周是"中国减盐周"。盐是维持人体正常生命活动的重要物质，但是，长期高盐饮食危害大，很多疾病都跟食盐摄入量过多有关。 据了解，目前我国居民食盐摄入量处于较高水平，成年人每天食盐平均摄入量为11克，超过世界卫生组织和《中国居民膳食指南》推荐上限的2倍。从2019 年开始，我国将每年9月15日所在的一周设立为"中国减盐周"。9月15日这个日子，其实就是"就要5克"的谐音。 减盐的三大谣言 你中招了吗？ 关于吃盐，网络上流行着很多说法。有人怕少盐会抽筋，有人觉得血压正常就不用管，还有人把"玫瑰盐""海盐"当成健康护身符。事实上，这些看似合理的 说法，其实是谣言。 谣言三：玫瑰盐 海盐更健康 吃多点也无妨 首都医科大学附属北京友谊医院营养科副主任医师 葛智文：抽筋更多是与过度疲劳或脱水有关系，过量补盐反而会增加身体负担。 谣言二：没有高血压 不必刻意减盐 这是最普遍的误解之一。很多年轻人觉得自己血压正常，就认为与减盐无关。而事实上，高盐饮食的危害往往是"隐形的"。今天的"口重"，可能就是十年后 的"高血压"。 首都医科大学附属北京友谊医院营养科副主任医师 葛智文：高盐饮食的危害是长期多方面的，几乎对所有年龄段的人都会 ...

本周是"中国减盐周"。盐是维持人体正常生命活动的重要物质，但是，长期高盐饮食危害大，很多疾病都跟食盐摄入量过多有关。 据了解，目前我国居民食盐摄入量处于较高水平，成年人每天食盐平均摄入量为11克，超过世界卫生组织和《中国居民膳食指南》推荐上限的2倍。从2019 年开始，我国将每年9月15日所在的一周设立为"中国减盐周"。9月15日这个日子，其实就是"就要5克"的谐音。 首都医科大学附属北京友谊医院营养科副主任医师 葛智文：抽筋更多是与过度疲劳或脱水有关系，过量补盐反而会增加身体负担。 谣言二：没有高血压 不必刻意减盐 这是最普遍的误解之一。很多年轻人觉得自己血压正常，就认为与减盐无关。而事实上，高盐饮食的危害往往是"隐形的"。今天的"口重"，可能就是十年后 的"高血压"。 减盐的三大谣言 你中招了吗？ 关于吃盐，网络上流行着很多说法。有人怕少盐会抽筋，有人觉得血压正常就不用管，还有人把"玫瑰盐""海盐"当成健康护身符。事实上，这些看似合理的 说法，其实是谣言。 谣言一：少吃盐会缺盐容易抽筋 不少人觉得，平时运动多，出汗多，要是不多吃点盐，容易抽筋，实际上并非如此。日常饮食里的钠早已足够，甚至超量。只有在极端情 ...

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]