Tet is an occasion to gather around a rich feast, but it is also a time when many people unintentionally consume too much salt from pickled vegetables, braised pork, fried foods and processed foods. According to the World Health Organization, each adult should consume less than 5 grams of salt per day. However, the actual consumption level in many Asian countries is often nearly double, increasing the risk of high blood pressure, heart disease and stroke.
Why does salt directly affect the cardiovascular system?
Excess sodium causes the body to retain water, increase blood volume and create greater pressure on the arterial walls. Over time, this condition leads to increased blood pressure, blood vessel damage, thereby increasing the risk of myocardial infarction and stroke. A study published in the journal Nutrients shows that reducing salt can significantly help lower blood pressure after only a few weeks of application.
Professor Graham MacGregor, a cardiovascular expert at the Wolfson Institute of Cardiology at Queen Mary University of London, said: "Salin reduction is a low-cost but highly effective measure in preventing cardiovascular disease on a community scale.
Five smart ways to season without too much salt
First, increase herbs and spices such as basil, cilantro, turmeric, black pepper, cinnamon to create flavor depth.
Second, adding a natural sour taste from lemon, vinegar, tamarind or green mango helps the dish be richer without adding salt.
Third, take advantage of garlic, ginger, and onions. Many studies show that garlic can help reduce blood pressure and bad cholesterol when used regularly.
Fourth, use healthy fats at a moderate level such as cold-pressed olive oil, mustard oil, and nuts rich in omega-3 fatty acids to increase natural fat.
Finally, change the cooking method. Grilling, pan-frying, or slow-frying helps highlight the natural sweetness of the food, reducing the need for salty seasoning.
