如何减少饮食中的钠

Even if you never pick up the salt shaker, you might be getting more sodium than you need. That’s because more than 70% of the sodium we eat comes from prepared, 包装食品和餐馆食品. These foods can make it hard to control how much sodium you eat.

Most people should cut back on sodium to improve their health.

购买食物时:

小心选择包装好的和准备好的食物. Compare labels and choose the product with the lowest amount of sodium per serving you can find. Different brands of the same food can have lower or higher sodium levels.
Pick fresh and frozen poultry that hasn’t been injected with a sodium solution. Check the fine print on the packaging for terms like “broth,” “saline” or “sodium solution.” Sodium levels in unseasoned fresh meats are around 100 milligrams or less per 4-ounce serving. Compare this with the same serving of prepared rotisserie chicken pre-seasoned with sodium, 哪一份可以含400毫克钠!
小心选择调味品. 例如, 酱油, 瓶装沙拉酱, dips, ketchup, 听到莎莎, capers, mustard, pickles, 橄榄和调味品富含钠. 寻找低钠或低钠的食物.
Buy canned vegetables labeled “no salt added” and frozen vegetables without salty sauces. When canned and frozen veggies are added to casseroles, 汤或其他混合菜，你不会错过盐.
Look for foods labeled with the 美国心脏协会’s Heart-Check mark. The Heart-Check mark designates foods that can be part of an overall healthy dietary pattern. While it doesn’t necessarily mean a product is “low sodium,” it does mean that the food meets the AHA’s sodium criteria to earn the Heart-Check mark.

You can eat foods with varying amounts of sodium and still achieve a balanced and heart-healthy diet. 了解更多有关心脏检查食品认证计划.

准备食物时:

使用美味的食材. Onions, garlic, herbs, spices, citrus juices and vinegars can add flavor in place of some, or all, 盐的成分. Our recipes 小贴士可以帮到你!
把罐装的豆子和蔬菜沥干并冲洗干净. 这样可以减少高达40%的钠摄入量.
Combine lower-sodium versions of food with regular versions. If you don’t like the taste of lower-sodium foods right now, try combining them in equal parts with a regular version of the same food. You’ll get less salt and probably won’t notice much difference in taste. This works especially well for broths, soups and tomato-based pasta sauces.
煮意大利面、米饭和热麦片时不要放盐. You’ll probably add other flavorful ingredients, so you won’t miss the salt.
烤，焖，烤，烤或煎. These cooking methods can bring out natural flavors and reduce the need to add salt.
经常吃高钾食物. 包括红薯, potatoes, greens, 西红柿和低钠番茄酱, 白豆, 芸豆, 脱脂酸奶, oranges, 香蕉和哈密瓜. Potassium helps counter the effects of sodium and may help lower your blood pressure.

在餐馆:

告诉他们你有多喜欢它. Ask for your dish to be made without extra salt and for sauces, dressings and gravies to be served on the side to use sparingly.
在加盐之前先尝尝你的食物. 如果你觉得需要加点味道的话, add freshly ground black pepper or a squeeze of fresh lemon or lime and taste it again before adding salt. Lemon and pepper are especially good on fish, chicken and vegetables.
注意这些与食物有关的词汇: pickled, brined, barbecued, cured, smoked, broth, au jus, 酱油, miso or 红烧酱油. 这些食物的钠含量往往很高. Foods that are steamed, baked, grilled, poached or roasted may have less sodium.
控制份量. When you cut calories, you usually cut the sodium, too. 询问是否有小份量的, share the meal with a friend or ask for a to-go box when you order and place half the meal in the box to eat later.

询问菜单上菜品的钠含量. Chain restaurants with 20 or more locations must provide nutrition information, 含钠量, 应客户要求提供.

盐少就意味着味道淡吗?

当你少用盐的时候, 你可以品尝到食物的天然风味, especially when you use cooking techniques and flavorful ingredients (see tips above) to enhance it.

随着线上电子游戏飞禽走兽的推移，你的味蕾会适应更少的盐. Studies show that when people follow a lower-sodium diet, 他们开始喜欢它, 他们曾经喜欢的食物尝起来太咸了. 你自己试试吧!

盐替代品呢??

There are several salt substitutes on the market that replace some or all of the sodium with potassium. Potassium salt tastes similar to sodium chloride, except when heated it can have a bitter aftertaste. 大多数人可以尝试食用钾盐, but certain medical conditions (like kidney disease) and medications can have implications on your body’s potassium level. Talk with your health care professional about whether a salt substitute is right for you.