How to control salt in daily diet wisely?

Table salt (NaCl) is an indispensable seasoning in people's daily diet. However, long-term high salt intake will increase the risk of various diseases such as hypertension and cardiovascular disease.

The "Healthy China Action Plan (2019-2030)" advocates that the average daily salt intake per person should not exceed 5g, while the average cooking salt intake per person in my country is as high as 10.5g/day.

So, how can we control salt in our daily diet intelligently?

1. It is recommended that each person should not consume more than 5 grams of salt per day.

2. Promote eating at home, learn low-salt cooking knowledge and skills, and cultivate light taste and habits for the whole family.

3. Use a small salt spoon and limit the amount of salt used at home.

4. Don’t ignore the hidden salt in various condiments, pickles, and pickled foods.

5. Diversify cooking methods, preferably steaming with original flavor, cleverly use a variety of flavors to replace salt, and add salt when the dish is about to be served.

6. Cultivate children's light taste from an early age and eat less high-salt snacks.

7. If there are elderly people or patients with hypertension, cardiovascular disease, and kidney disease at home, a reasonable and low-salt diet should be promoted.

8. When dining out or ordering takeout, actively ask for low-salt flavors, give priority to low-salt dishes, and pay attention to the combination of meat and vegetables.

9. When purchasing processed foods, check the nutrition labels, choose low-sodium foods, and buy less processed foods that are high in oil and salt.

Reducing salt intake is one of the simplest and most effective ways to reduce the risk of blood pressure and related chronic diseases. It is also very important for maintaining normal immune function. For the health of yourself and your family, it is recommended that you eat a reasonable diet and control salt intake wisely.

author:

Liu Yang, Assistant Researcher, Institute of Nutrition and Health, Chinese Center for Disease Control and Prevention

Gao Chao, PhD/Associate Researcher, Institute of Nutrition and Health, Chinese Center for Disease Control and Prevention

This work is original to "Science Popularization China - Masters Talk on the Frontiers of Science and Technology". Please indicate the source when reprinting.