Simple slogan of salt reduction

As we all know, eating salty food for a long time will increase the risk of hypertension, heart disease and stroke. The Ministry of Health advises people to consume 2,400 milligrams of sodium and about 6 grams of salt every day. But at present, the average daily salt intake of adults in Taiwan Province Province is 9 ~10g, and some people even eat10 ~15g a day without knowing it. Kenji Takazawa, the author of "50 Ultra-simple Secrets of Lowering Blood Pressure" (tentative translation), is an authoritative cardiovascular physician in Japan. He pointed out that sodium, the main component of salt, will promote the secretion of hormones that raise blood pressure. If there is too much sodium in the blood, the body will accumulate water in order to maintain balance, thus increasing the blood volume and blood pressure. Therefore, in order to improve the problem of hypertension, "salt reduction" is the top priority. However, it is not easy to achieve a light and salt-free diet at once. The following Gao Zexian teaches you three simple ways to reduce salt, which is less every day and healthier. Replacing soy sauce with vinegar is a salt-free condiment. Kenji Takazawa said that adding some vinegar to hot vegetables, cold tofu or natto can reduce salt intake, soften blood vessels, lower blood lipids and improve hypertension symptoms. However, it should be noted that vinegar can be divided into three categories: brewed vinegar fermented from natural ingredients such as grains and fruits, chemically synthesized synthetic vinegar, and processed vinegar mixed with them. Although the price of synthetic vinegar is low, it is choking and does not contain the nutrients of brewed vinegar. It cannot replace soy sauce for seasoning, and eating too much is also harmful to health. Besides the sour taste, the brewed vinegar also has a natural flavor, which can lead to the best flavor of ingredients. Try to eat less side dishes and processed food outside. Do you always like to order a side dish when eating out? Kenji Takazawa pointed out that in order to cater to the tastes of the unspecified majority and prolong the preservation time, the side dishes sold outside are usually salted. After getting used to it, even if you cook at home, you will unconsciously add a few spoonfuls of salt to the dish, which will lead to high blood pressure. In addition, the salt content of processed foods such as hot pot, dried fish, ham and bacon is surprisingly high, so it is better to touch them less. Compared with sodium, potassium can eliminate excess salt in the body and help to dilate blood vessels and lower blood pressure, so it is a good partner to prevent cardiovascular diseases. According to the dietary guidelines published by the World Health Organization in 20 13, it is suggested that the daily intake of potassium should reach 35 10 mg, but the average intake of people in Taiwan Province Province is lower than that in the west. Kenji Takazawa said that the potassium content of bananas is very high, about 360 mg in 100 g. A banana a day can supplement the deficiency of potassium in the body. In addition, apples, kiwis and other fruits are also good choices. However, patients with kidney disease and renal dialysis should pay special attention not to take too much.