Sodium is an essential nutrient for the human body, but excessive salt intake can harm health. Recent research found that habitually sprinkling more salt on food during meals significantly increases the risk of developing gastric cancer.
Previous studies on gastric cancer risk have primarily focused on Asian populations, known for their consumption of high-salt pickled vegetables, salted fish, and sauces. This latest study, utilizing data from the UK Biobank, revealed that a high-salt diet similarly increases the risk of gastric cancer among Western populations.
This study, published in Gastric Cancer in April, involved over 470,000 UK adults with a median follow-up of 10.9 years. Researchers assessed the frequency of adding more salt to food and its association with gastric cancer risk. The results showed that compared to those who rarely or never used a salt shaker at the table, individuals who frequently added salt to their food had about a 40 percent higher risk of developing gastric cancer.
Tilman Kühn, the study’s co-lead researcher, stated in a press release, “With our study, we want to raise awareness of the negative effects of extremely high salt consumption and provide a basis for measures to prevent stomach cancer.”
Gastric Cancer Trends Toward Younger Ages
Typically, the risk of developing gastric cancer increases with age, with about 60 percent of Americans diagnosed with gastric cancer being over 64 years old. However, recent studies indicate a rising trend in the diagnosis of gastric cancer among adults under 50. The prevalent high-salt diet has also been shown to increase the risk of gastric cancer, particularly in young people who consume large amounts of high-salt processed and takeout foods, further elevating their risk.Frequent Salt Addition May Reduce Lifespan
In addition to the increased risk of gastric cancer, table salt may also affect lifespan. A study published in the European Heart Journal in 2022 followed over 500,000 individuals from the UK Biobank for a median of nine years. The results showed that people who frequently added salt to their food had higher urinary sodium concentrations, indicating higher sodium intake. Compared to those who rarely or never added salt to their food, women and men who frequently added salt were expected to have 1.5 years and 2.28 years lower life expectancy at age 50, respectively, and were at a higher risk of premature death before age 75.Association Between Increased Salt Intake and Heart Disease Mortality
According to the U.S. Centers for Disease Control and Prevention (CDC), Americans consume, on average, over 3,300 milligrams of sodium per day (equivalent to about 1.5 teaspoons), while the recommended amount is less than 2,300 milligrams of sodium (about 1 teaspoon). Some research has shown that excessive salt intake is associated with an increased risk of cardiovascular diseases.In a study published in the JAMA Network Open in March, researchers followed more than 64,000 adults in 12 southeastern U.S. states for a median of 13.8 years. The researchers found that approximately 80 percent of low-income individuals exceeded the recommended daily sodium intake.
After adjusting for potential confounding variables, the researchers found that for every 1,000-milligram increase in daily sodium intake (about half a teaspoon), the risk of death from all cardiovascular diseases increased by 8 percent for white people and by 7 percent for black people. Additionally, the risk of death from coronary heart disease increased by 13 percent for whites and by 8 percent for blacks.
Avoid Excessive Salt, Opt for Natural Ingredients
Salt intake comes from a variety of sources, including foods such as bacon, smoked fish, pickles, and sauces, as well as salty snacks like chips and popcorn. Furthermore, salt is added during the cooking process, and some may add more salt to their food after it is served.
Multiple health organizations recommend avoiding excessive salt intake. This can be achieved by minimizing the consumption of highly processed foods high in salt and reducing the use of salt shakers at the table. Additionally, it is advisable to incorporate more natural ingredients into cooking to enhance flavors and reduce reliance on salt. Here are some suggestions:
- Using natural fruits and vegetables like lemon, apple, pineapple, tomato, and rhubarb can increase the acidity of your dishes.
- Enhance the original flavors of your food with strongly flavored natural ingredients such as cilantro, onion, chives, celery, and parsley.
- Natural seasonings, such as scallion, ginger, garlic, pepper, cinnamon, cloves, bay leaves, and thyme, can add depth to your dishes’ flavors.
- Reduce salt by using cooking methods like steaming or grilling, which help retain nutrients.
