Salt, Sauces, Instant Noodles, and Cooking Oil: Excessive Intake Can Be Detrimental!
Dr Mark Wong
Director & Senior Consultant General & Colorectal Surgeon at Mark Wong Surgery
We eat to live, but eating healthy ensures we live to eat more! Did you know eating too much salt, sauces, instant noodles and cooking oil can actually kill? These are the key culprits contributing to the high daily consumption of sodium and saturated fats in our country.
Sodium
To begin, let’s take note of the difference between salt and sodium – that’s right, they are not the same. Sodium is a component of salt, making up 40%, with the remaining 60% made up of chloride. Not just in salt, sodium is also found in sauces and instant noodles, and has the potential to induce harmful effects on our body. Sodium triggers the retention of water in our body and can over time lead to elevated blood pressure, putting immense stress on blood vessel walls and weakening them. Yet, it is a known fact that as our tongue gets more exposure to sodium, it becomes less sensitive and we disastrously begin to crave for more sodium to match our tastes. As such, there has been a shocking increase in the prevalence of hypertension in Singapore, a sharp rise from 24 per cent to 37 per cent in the past 5 years. This also means that there is also a higher risk of cardiovascular diseases.
“What’s the link?” As the weakened blood vessels start struggling to cope by thickening their walls, this inevitably narrows the space in each vessel. Naturally, blood flow becomes more sluggish, increasing the risk of clot formation, which in turn can lead to a heart attack or a stroke. Evidently, it is important to cut down on sodium intake whenever possible.
Saturated Fats
Saturated fats are not any kinder to our body. Butter, palm oil and cheese are rich in saturated fats, which are also commonly found in our daily meals such as meat, eggs and seafood. Excessive consumption of these fats can drive up your total cholesterol level (hyperlipidaemia) drastically, and a substantial amount of bad cholesterol (LDL) puts yourself at higher risk of heart diseases. Not surprisingly, one-third of Singapore residents already suffer from hyperlipidaemia. Furthermore, saturated fats are also responsible for other serious health issues such as obesity, diabetes and even cancer.
How These Affect Your Gut Health
Sodium and saturated fats can significantly disrupt the balance of good bacteria in our gut and bring about the rise of inflammation in our digestive tract, progressively damaging our gut lining. You might ultimately find yourself more susceptible to gastrointestinal issues such as diarrhoea, inflammatory bowel disease and irritable bowel syndrome. Needless to say, you are also more at risk of developing life-threatening consequences of excessive salt intake, such as stomach and bowel cancer.
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Tips on Reducing Salt & Saturated Fats in Your Foods
Even though salt and saturated fats are our obvious enemies, they are regrettably still the most common ingredients that Singaporeans overconsume daily. It is therefore crucial to develop greater awareness on the contents of the foods we consume.
If you dine out often, look out for dishes with the Healthier Choice Lower-Sodium identifier and politely ask for less soup and sauce as they contribute to high amounts of sodium. As you carry out your grocery shopping, analyse nutrition labels and make a conscious effort to purchase those with less sodium. Instead of saturated fats, select healthy fats like polyunsaturated fats and monounsaturated fats. Fish is a great option too as it is high in Omega-3, beneficial for the heart. Pick low-fat dairy products, lean meat, and remember to consume your meat without the skin! And when you cook, try healthier options of steaming, air-frying, grilling (but not charring), always ensuring that you only use a controlled amount of cooking oil.
Connect with Mark Wong Surgery
Want to know more about eating tasty and healthy meals? Speak with our specialist at Mark Wong Surgery for a personalised guide to achieving your gut health goals. Schedule a consultation at +65 9125 8390 today!
Sources:
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6 个月But it is the good food that tastes good! ?? Need to find a way to find healthy food that tastes good too, Dr Mark Wong !