The Department of Medical Services, through the Chest Disease Institute, warns that consuming sodium in amounts exceeding 2,400 milligrams or more than 1 teaspoon per day will cause an increase in the amount of water in the body, resulting in higher blood pressure, causing the kidneys and heart to work harder and may have long-term effects leading to heart disease, cerebrovascular disease, and kidney disease complications. They also recommend ways to reduce the amount of sodium in your daily life so that the heart and kidneys do not work too hard.
No more than 1 teaspoon of sodium per day.
Dr. Somsak Arkhansilp, Director-General of the Department of Medical Services, revealed that sodium is a component of salt, with 1 gram of salt containing approximately 400 milligrams of sodium. The สมัคร ufabet body needs approximately 2,400 milligrams of sodium per day.
What foods can sodium be found in?
- Sodium salt or table salt
- Seasonings that give a salty taste, such as fish sauce, soy sauce, light soy sauce, dark soy sauce, soybean paste, ketchup, etc.
- Fermented foods such as pickled vegetables, pickled fruits, salted eggs, fermented fish, salted fish, salted meat, etc.
- Baked crisps, MSG, contain a lot of hidden sodium salt.
The dangers of consuming more than 1 teaspoon of sodium per day
If you eat very salty foods that contain more than 6 grams of sodium or salt per day or more than 1 teaspoon, you will be at risk of developing high blood pressure. Which in the long term will cause the heart muscle to thicken, increasing the chances of heart failure. Coronary artery disease, cerebrovascular disease, and kidney failure.
Dr. Anek Kanoksin, Director of the Chest Disease Institute, Department of Medical Services, added that each day, sodium should not be consumed in excess of the body’s needs. If consumed in excess. It will cause fluid retention in the body. Resulting in higher blood pressure, making the heart work harder, and higher pressure in the capillaries of the kidney filter, making the kidney work harder. In addition, it also causes increased edema. Therefore, if the body receives an adequate amount of sodium, not too much or too little, it will have a positive effect on controlling blood pressure, reducing the risk of complications that may follow.
How to reduce sodium intake
- Avoid consuming spicy food and pickled food.
- Always taste your food before adding seasonings.
- Choose to eat fresh foods or foods that are minimally processed.
- Avoid processed foods and snacks that contain a lot of seasonings.
- Reduce the frequency of consuming foods that require dipping sauce and reduce the amount of dipping sauce consumed.
- Experiment with cooking using only half the amount of salt, fish sauce, and other seasonings specified in the recipe. If the taste is really not good, gradually increase the amount of seasonings.
- Children should be instilled with the habit of eating bland food without adding salt, soy sauce, fish sauce, or seasoning sauces to baby and children’s food.
- Consuming foods high in potassium, such as green vegetables and fruits, can help lower blood pressure.