Shanghai, January 12 (Chen Jing, Yu Wenlong) -- As winter approaches, sausages, cured pork, and salted meat have become traditional delicacies on people's tables. However, excessive consumption can lead to negative health effects from the "hidden salt" in these products.
Mr. Wang (pseudonym), 35, received a large box of homemade cured pork and sausages from relatives back home—his most anticipated "taste of home" every year. After receiving the package, Mr. Wang ate cured pork on his table every day for a week. Soon after, however, he began experiencing dizziness, fatigue, and dry mouth, and his blood pressure soared to 160/100 mmHg, far exceeding his usual level of 130/80 mmHg. Initially, he thought it was due to work fatigue and didn't pay much attention, but his symptoms continued to worsen.
Cao Huaming, director of the cardiology department at Shanghai Jing'an District Shibei Hospital, shared the above case with reporters on the 12th, pointing out that Mr. Wang suffered from "acute hypertension caused by a high-salt diet," with the culprit being excessive "hidden salt" in cured meat. It is understood that the hospital has recently treated several patients with symptoms such as high blood pressure and edema caused by a high-salt diet.
"Hidden salt" refers to salt that is not readily apparent to people but is indeed present in food. Unlike the "visible salt" added during daily cooking, "hidden salt" is often hidden in various processed and pickled foods and is not easily detected. Adults should consume no more than 5 grams of salt per day. However, due to the presence of "hidden salt," many people actually consume far more than this recommended amount.
“The salt we add to our daily cooking is ‘visible salt,’ which is easy to control. However, processed meats such as cured meats and sausages often contain several times more salt than recommended for preservation. Coupled with the dry winter climate and reduced physical activity, sodium and water retention is aggravated, directly leading to an acute increase in blood pressure,” Cao Huaming explained. “For example, the cured meats, sausages, hams, and other processed meats that we often eat have a lot of salt added during the production process for preservation and flavoring. In addition, snacks such as bread, biscuits, instant noodles, and potato chips, as well as seasonings such as soy sauce, MSG, and chicken essence, also contain varying amounts of ‘hidden salt.’”
It is understood that excessive intake of "hidden salt" can cause various health problems, such as raising blood pressure. Sodium is an essential mineral for the human body, but excessive intake can lead to water retention, increasing blood volume and thus raising blood pressure. Long-term high blood pressure increases the burden on organs such as the heart and kidneys, leading to cardiovascular and cerebrovascular diseases.
For example, it can damage the kidneys. The kidneys are the body's "filters," and excess sodium needs to be excreted through them. A long-term high-salt diet increases the burden on the kidneys, which may lead to kidney damage and even diseases such as kidney stones and nephritis.
Excessive intake of "hidden salt" accelerates calcium loss, leading to premature osteoporosis. Excess sodium affects the body's absorption of calcium, causing increased calcium loss and thus impacting bone health and increasing the risk of osteoporosis. Furthermore, high-salt foods damage the gastric mucosal barrier, making it easier for Helicobacter pylori to colonize. Studies have shown that a long-term high-salt diet irritates the gastric mucosa and increases the risk of stomach cancer.
Winter is the golden season for nourishing the body, but it is also the peak period for "hidden salt" intake. Zhou Zhuojun, head of the Nutrition Department of Shibei Hospital in Jing'an District, Shanghai, analyzed that there are multiple factors contributing to excessive "hidden salt" in winter: the consumption of pickled foods surges, with cured meats, sausages, and pickled vegetables becoming staples on the table; the consumption of heavily seasoned foods such as hot pot and spicy hot pot increases, with the broth and seasonings containing surprisingly high levels of salt—a single hot pot meal can contain 10-15 grams of salt; in winter, the cold weather reduces outdoor activities, slowing down metabolism and decreasing the body's craving for salt, while intake increases due to dietary habits, leading to "unconsciously exceeding salt limits." Excessive salt intake at this time can easily lead to sodium and water retention, causing health problems.
Regarding the issue of "hidden salt," Zhou Zhuojun suggests that people prioritize fresh vegetables, fruits, meats, eggs, and soy products, as these foods are not only nutritious but also low in salt. This expert recommends innovating cooking methods and using flavor instead of salt. Reduce the amount of salt and soy sauce used when cooking, and use natural spices such as vinegar, lemon juice, Sichuan peppercorns, star anise, scallions, ginger, and garlic for added flavor. Zhou Zhuojun recommends the "add salt last" technique, adding salt just before the dish is finished cooking, which reduces the amount used while maintaining the flavor. In addition, use steaming, boiling, and stewing methods more often.
Zhou Zhuojun suggests that people eat more potassium-rich foods: potassium can promote sodium excretion and help maintain electrolyte balance in the body. In winter, it's good to eat more potassium-rich foods such as bananas, oranges, spinach, potatoes, and beans. (End)
