No more than 5 grams of salt per person per day

# Thousands of IPs Create Science Popularization # "9.15" China Salt Reduction Week

The third week of September 15th is the "September 15" China Salt Reduction Week. During this week, we will focus on promoting knowledge about rational salt use to the public and promote the whole society to pay attention to and practice salt reduction actions.

This week is the 6th "9.15" China Salt Reduction Week. The National Action Office of the National Healthy Lifestyle Campaign has produced theme promotional posters to continue to spread the salt reduction concept and life skills of "just 5 grams" to the public, guide everyone to know their own taste and salt intake, advocate "everyone takes action to control salt intake", and promote the public to develop healthy living habits.

The dangers of excessive salt

Salt can be used for seasoning and enhancing taste, but eating too much salt is harmful to your body and your heart.

1. Damage to the stomach and intestines: The gastric mucosa will be damaged, increasing the risk of gastric cancer;

2. Damage to blood vessels: Excessive sodium entering the blood can cause high blood pressure, narrowing of blood vessels, and increased risk of hypertension;

3. Damage to the heart: Increased burden on the heart and increased risk of heart disease;

4. Damage to the brain: Increased risk of stroke;

5. Damage to bones: calcium loss and increased risk of osteoporosis;

6. Damage to the skin: loss of moisture, rough skin, increased wrinkles and spots.

Recommended salt intake

According to the "Dietary Guidelines for Chinese Residents" and the "Healthy China Action Plan (2019-2030)", the daily salt intake of adults should not exceed 5g, that of children aged 2-3 years old should not exceed 2g, that of children aged 4-6 years old should not exceed 3g, and that of children aged 7-10 years old should not exceed 4g. So, how to grasp this 5g? As shown in the figure below, you can use a salt-limiting spoon. One flat spoon (the salt and the flat surface of the spoon are kept level) is 2g of salt, so adults should not exceed 2.5 flat spoons per day. If there is no salt-limiting spoon, you can also use the cap of a mineral water bottle to roughly weigh it. One cap contains about 10g of salt, which is the amount for two adults.

Foods high in salt

In addition to visible table salt, there are also some invisible foods with high salt content, including some sauces that taste salty (such as bean paste, chili sauce), pickles (such as pickled cucumbers, pickled radishes), salted eggs, salted nuts, seafood (such as salted fish, shrimp), processed canned products, etc., and some light and sweet foods are also high in salt, such as noodles, cheese, ice cream, etc.

(Photo source: Zibo Traditional Chinese Medicine Hospital, Shandong Province)

Salt Reduction Methods

1. Use less salt and soy sauce when cooking at home, and learn to use a salt-limiting spoon.

2. Reduce the amount of condiments such as soy sauce, bean paste, oyster sauce, chicken essence, etc., and use garlic, vinegar, pepper, chili, etc. to enhance the flavor.

3. Eat less pickled mustard tubers, pickles, sauced foods and canned foods, and eat more fresh vegetables, fruits and meat.

4. Be wary of "invisible salt" and eat less foods with hidden high salt content as mentioned above.

5. When buying packaged foods, remember to read the nutrition label carefully and choose foods low in sodium.

6. When dining out, you can say “less salt, less oil”, or simply rinse the food with clean water.