如果您想从饮食中挖出盐，您会发现自己并不孤单。医生对30％的美国人和40％的全球社区遭受高血压的建议是非常普遍的建议。即使这是一个普遍的诊断，高血压是导致心脏病问题的巨大危险因素。
One way that you can address high blood pressure is to review the amount of salt in your diet. Salt is a key player in cooking because it enhances flavors, masks off flavors, and helps preserve foods beyond their standard shelf life (think smoked, cured and pickled foods). But, when it comes to heart health, salt (or sodium-chloride) receives much of the blame because it’s high in sodium.
Sodium is a major electrolyte; it’s role is to regulate fluid balance, and help with muscle contraction and nerve signaling. Because it affects fluid balance, sodium also affects your blood pressure. High-sodium diets are linked to higher blood pressure.
简而言之，这是因为水喜欢跟随钠。血液中的钠越高，血液中保留的水量越多，这会导致血管的压力增加，因为血液被心脏泵出。随着时间的流逝，血管中的血压升高会损坏容器壁，引发一系列可能导致心血管问题的事件（例如中风，心力衰竭，肾脏问题）。这里的关键词是“事件链”，因为在许多影响您整体心脏健康的许多因素（尽管是重要的事件）。
目前的饮食建议将钠限制在男性和女性的每天2300毫克，但美国人平均每天习惯了3400毫克以上。对于患有心脏病风险的人，包括50岁以上的人，老年人以及任何患有高血压，糖尿病或慢性肾脏疾病的人，钠极限为每天1,500毫克。
Keep a look out for新建议since the dietary guidelines will be changing soon. Eating about 2,300 milligrams of sodium per day is helpful at slashing your risk for heart disease, but eating any less than 1,500 milligrams yields no benefit.
此外，有些人比其他人更“敏感钠敏感”。那些没有敏感性的人会吃更多的钠，并且不会太大的血压。这是一件遗传的事情，很难知道您在不先进行测试的情况下站在哪里，因此最好的办法是最保守的事情：从饮食中精心修剪钠。
饮食中几乎到处都发现了钠，因此，如果您密切关注钠柜台，您可能知道您不需要吃盐就可以在钠含量上过度。为了帮助您保持钠目标，这里有一些技巧：
1.慢慢削减钠。Figure out what your typical sodium intake is and make it a first goal to slash 1,000 milligrams per day. Why? Because if you’re used to eating at a saltiness level of 4,000 milligrams per day, you won’t enjoy your food when you start eating a 2,300 milligram sodium diet. You need to give your tongue time to readjust. Then, slash until you’re at your goal (We suggest 2,300 mg per day if you’re a healthy adult).
2.避开加工食品当pos和购买新鲜sible. About 75% of the sodium you get from your diet comes from processed food. The rule of thumb is that the more processed a food is, the more sodium it contains because there’s more opportunity to introduce sodium.
Here are two examples of how an unprocessed peach and a tomato accumulate sodium as they become more processed:
3.练习低钠烹饪。Cooking your own meals is one of the best ways to control the amount of sodium in your food. When preparing your own foods, follow some of these tricks to keep your meal as low in sodium as possible:
- Rinse all canned beans and vegetables under cold water before cooking with them.
- Hold the salt, and season with herbs and spices instead. Rosemary, oregano, basil, cayenne pepper, paprika, ginger, garlic, black pepper, chili powder, lemon zest, and so forth are just some of the inspiring ways to add flavor without upping sodium.
- 在调味料和腌料中使用柑橘汁和醋代替盐。
- 烘烤时，由于这些上升的剂含有相当数量的钠，因此添加更少的小苏打或发酵粉。
*每日价值的％基于每天2300毫克钠。
当您在超市购买这些食物时，将钠雷达切换到ON位置：
资料来源：USDA营养数据库
4. Know your sodium labels.Understanding the label lingo that goes into buying canned or packaged goods will help you trim sodium from your diet. Here’s a couple of terms for you to watch out for when you’re at the supermarket:
- Sodium Free:Less than 5 milligrams of sodium per serving.
- Low Sodium:每份140毫克或更少的钠。
- 钠非常低：35 milligrams or less of sodium per serving.
- 轻轻咸：与原始食物的份量相同，将钠添加到该食物中的50％。
5.跟踪您的钠myfitnesspal。Check the “reports” tab in the MyFitnessPal app to see if you stayed within your sodium goals for the day. The app sets your sodium limit at 2,300 milligrams per day, but you can lower this goal manually if needed. If you accidentally blow your sodium limit for the day, don’t worry, you’re not doomed! Look back at your diary to figure out which foods were highest in sodium, and use tomorrow as an opportunity to troubleshoot. Remember that your blood pressure is a number that depends on more than just your sodium intake.
您是否遵循低钠饮食？如果是这样，请在下面的评论中分享您的提示和技巧。
