Three meals a day,
< p>Salt is an inseparable condiment.
“Report on the Status of Nutrition and Chronic Diseases of Chinese Residents (2020)”
Shows the daily cooking salt per capita in Chinese households 9.3 grams,
far exceeds the recommended intake.
Why do we need to reduce salt?
01 Excessive intake of sodium salt is an important cause of high blood pressure
A person eats 2 grams more salt a day, shrinking Blood pressure and diastolic blood pressure increased by 2.0 mm Hg and 1.2 mm Hg, respectively.
02 strong>High-salt diet can increase the load on the heart and kidneys
It is well known that excessive intake of sodium can cause water retention in the body, increase intravascular pressure, increase resistance, and increase the load on the heart. Disease is the bane of cardiovascular and cerebrovascular diseases.
03 Hypertension is the largest independent cause of death from stroke, heart disease and kidney disease
Sodium reduction The intake of serotonin significantly reduces the risk of death from stroke, heart disease and chronic kidney disease.
Excessive intake of sodium salts can easily cause gastric cancer and calcium loss, leading to osteoporosis.
Recommended by “Healthy China Action (2019-2030)“
Daily salt intake for healthy adults
not more than 5 grams
How about “reducing salt” reduce?
Daily Salt Reduction TipsAlternatives:< /span>When cooking, use vinegar, lemon juice, ginger, etc. for seasoning instead of some salt and soy sauce.
Appropriate amount of meat:When the meat is cooked Use more salt and eat in moderation to reduce salt intake.
Small processed foods such as snacks: span>Processed foods such as instant noodles, ham sausage, pickled vegetables, and fermented bean curd are mostly high-salt foods, so try to eat less.
Small takeout, eat out less: Most restaurant meals contain more salt than home-cooked meals Food is high. If you are eating out, ask the waiter for low salt.
View nutrition label : Look carefully at the food nutrition label on the package, for example: sodium 2745mg, which means the salt content per 100g of the food. The higher the value, the higher the salt content.
Daily Salt Reduction TipsLow sodium salt is based on iodized salt, Compared with ordinary sodium salt, it is low in sodium (about 70% sodium chloride) and rich in potassium (about 30% potassium chloride).
Low sodium salt has two major functions. Middle-aged and elderly and hypertensive patients. The following categories of people should pay attention and should not eat low sodium salt: athletes, heavy manual workers or people working in hot and humid environments, etc.; kidney disease patients, especially those with impaired renal potassium excretion such as uremia. patients; hypertensive patients taking certain antihypertensive drugs.
Reduce salt and start with good eating habits.
Less salt, let’s act together!
Source: China Nutrition and Health, Guangdong CDC
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