Dr. Le Thi Huong Giang, Head of the Nutrition Department at Hospital 19-8 (Ministry of Public Security), stated that most excess salt intake comes not only from direct cooking but also from fish sauce, soy sauce, seasoning powder, and processed foods such as instant noodles, sausages, and canned goods.

"This means many people, even those who prefer bland food, are unknowingly consuming more salt than the daily recommended limit," Dr. Giang noted.

According to the National Survey on Non-communicable Disease Risk Factors, Vietnamese people have become more conscious about reducing salt, with consumption decreasing from 9.4g per day in 2015 to 8.1g per day. However, this figure remains nearly double the limit recommended by the World Health Organization (WHO).

A high-salt diet forces the body to retain water to balance salt concentration, increasing circulatory volume and placing immense pressure on the heart. This elevates the risk of heart failure, myocardial infarction, and stroke. It also raises the risk of kidney stones due to increased calcium excretion through urine, negatively impacts the brain by reducing blood flow and impairing cognitive function, and contributes to osteoporosis and damage to the stomach lining.

Vietnamese people often have a habit of eating "richly flavored" food with diverse dipping sauces. *Bui Thuy*

To protect health, experts recommend that adults adopt the 80/20 rule. This means 80% of the diet should consist of whole, fresh, home-cooked foods. The remaining 20% is reserved for processed foods, to be consumed only when necessary.

Individuals should proactively reduce seasoning during cooking and break the habit of using heavy dipping sauces. Avoid consuming all the broth from instant noodles or pho, as it contains most of the salt and harmful additives.

For children, minimize frequent exposure to ultra-processed foods. Do not use fast food or sweets as rewards. Prioritize healthy snacks such as plain yogurt with fresh fruit and natural nuts.

Read nutrition labels on packaging to choose healthy foods. For instance, if purchasing a "weight-loss oat cereal" and "sugar" or "starch syrup" is listed as the 2nd or 3rd ingredient after oats, it indicates a "chemical sugar trap." Crucially, always check the salt content before buying to protect your health.

Thuy An