Unveiling the truth about salt and your health

We're talking about something that might not seem like a big deal, but it's hiding in our food and affecting our health - salt. You know, the stuff we sprinkle on our fries? It's causing some trouble, and here's how.

Changing Eating Habits: What's Going On?

As our cities grow and change, so does our food. We're eating more and more processed foods that are easy to grab on the go. This change in what we eat is causing problems with our health. We're not getting the good stuff we need, like nutrients, from our food. Instead, we're loading up on things like fats, sugars, and salt. These are the things that make our food taste good but aren't always good for our bodies.

Too Much Salt: A Sneaky Problem

Did you know that too much salt can be bad for us? We're not just talking about the salt we shake onto our food. It's hiding in lots of other foods too, like instant noodles, snacks, sausages, and more. Eating too much salt can mess with our health, especially our blood pressure. And high blood pressure isn't a good thing – it can lead to heart problems and even stroke.
 

Who's Most Affected?

Different groups of people can be affected by too much salt. In some places, like Malaysia, the traditional foods we love can be really salty. This can lead to problems like high blood pressure. For example, Malays are more likely to have high blood pressure than Chinese folks. It's because their traditional foods often have lots of salt.

What Can We Do About It?

Cutting back on salt doesn't mean our food has to be boring. Here are some simple tips:

  • Fresh is Best: Try to eat more fresh fruits and vegetables. These are good for us and have less salt.
  • Check Labels: When you're buying packaged food, look at the labels. They'll tell you how much salt is inside. Choose foods with less salt.
  • Spice it Up: Use herbs and spices to make your food taste great without adding too much salt. Things like garlic, onions, and lemongrass can be awesome flavor boosters.
  • Cook at Home: Try making your own meals at home. This way, you can control how much salt goes into your food.
  • Less Fast Food: Eating out a lot can mean more salt in your diet. Try to eat out less and cook at home more often.
  • Go Slow: Don't cut out all the salt at once. Your taste buds need time to adjust. Gradually use less salt in your cooking and you might not even miss it.

 

Salt Myths Busted:

  • Sweating Doesn't Mean More Salt: Hot day? You might think you need more salt. Nope, just drink more water.
  • Sea Salt vs. Regular Salt: It doesn't matter where the salt comes from – it's the sodium in it that can be a problem.
  • Taste Can Be Tricky: Sometimes, salty foods don't even taste salty. Read labels to know for sure.
  • Age Doesn't Matter: Too much salt is bad for everyone, young or old.

The Takeaway:

Salt might make food taste great, but too much isn't so great for our health. Let's be mindful of how much salt we're eating, read labels, cook more at home, and enjoy the flavors of fresh foods. Your body will thank you for it, and your taste buds might even adjust to the new, healthier flavors.

 

References

 

  1. Balkish, M., N., Muhammad, F., M., Y., Sarimah, A., Kamarul Imran, M., Najib Majdi, Y., Maria, S., M., Norhafizah, S. and Tahir, A. 2019. Factors associated with the severity of hypertenstion among Malaysian adults. PLoS ONE 14(1): e0207472. https://doi.org/10.1371/journal. pone.0207472
  2. Mayo Clinic. 2019. Healty Lifestyle: Nutrition and healthy eating [online]. Available from: https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/sodium/art-20045479 [Accessed on 6 April 2020].
  3. Ministry of Healthy Malaysia. 2018. Guidelines for Healthcare Professionals: Health Education and Communication Tools to Reduce Salt Intake in Malaysia [online]. Available from http://www.moh.gov.my/moh/resources/Penerbitan/Rujukan/NCD/Garam/Guideline_for_healthcare_professionals.pdf [Accessed on 6 April 2020].
  4. Ministry of Health Malaysia. 2018. Manual Penggunaan Bahan Pendidikan Kesihatan: Penjagaan Pemakanan Dalam Pengawalan Pengambilan Garam [online]. Available from http://www.moh.gov.my/moh/resources/Penerbitan/Rujukan/NCD/Garam/Buku_manual.pdf [Accessed on 6 April 2020].
  5. National Coordinating Committee on Food and Nutrition. 2013. Malaysian Dietary Guidelines for Children and Adolescents [online]. Available from http://nutrition.moh.gov.my/wp-content/uploads/penerbitan/buku/MDG_Children_adolescent_2014.pdf [Accessed on 6 April 2020].
  6. National Coordinating Committee on Food and Nutrition. 2017. Recommended Nutrient Intakes for Malaysia [online]. Available from http://nutrition.moh.gov.my/wp-content/uploads/2017/05/FA-Buku-RNI.pdf [Accessed on 6 April 2020].
  7. New Straits Times. 2019. 4 out of 5 Malaysians eat too much salt [online]. Available from https://www.nst.com.my/news/nation/2019/04/479149/4-out-5-malaysians-eat-too-much-salt [Accessed on 6 April 2020].
  8. World Health Organization. 2016. Salt reduction [online]. Available from https://www.who.int/news-room/fact-sheets/detail/salt-reduction [Accessed on 6 April 2020].