減少鹽的攝入對血壓有益

There are many health issues we try our best to avoid. One of those is high blood pressure, which can contribute to a variety of health concerns. According to Mayo Clinic, high blood pressure, or hypertension, can damage your arteries, contribute to heart disease, and lead to heart failure. It can also increase your risk of stroke, dementia, kidney failure, nerve damage, and more. Needless to say, it's a concern when your blood pressure is higher than normal.

有很多健康問題是我們盡力避免的。其中之一是高血壓，它可能導(dǎo)致各種健康問題。根據(jù)梅奧診所的說法，高血壓或高血壓會損害動脈，導(dǎo)致心臟病，并導(dǎo)致心力衰竭。它也會增加你中風(fēng)、癡呆、腎衰竭、神經(jīng)損傷等的風(fēng)險。不用說，當(dāng)你的血壓高于正常值時，是一個令人擔(dān)憂的問題。

Because this condition is so dangerous, it is important to know what causes it. There are many lifestyle choices that increase your risk of developing high blood pressure. According to WebMD, the exact causes of hypertension are unclear, but many risk factors have been identified. One of these is too much salt in the diet. Research has shown that an increased level of salt in the diet is strongly connected to increase blood pressure levels (Centers for Disease Control and Prevention). Fortunately, it has also been found that decreasing your salt intake often results in a quick decrease in blood pressure levels. If you have high blood pressure, consider decreasing your salt intake. Of course, you should speak to your doctor about the best ways to address your blood pressure levels as well.

因為這種情況非常危險，所以了解其原因很重要。有許多生活方式的選擇會增加你患高血壓的風(fēng)險。據(jù)WebMD稱，高血壓的確切原因尚不清楚，但許多危險因素已經(jīng)被確定。其中之一就是飲食中的鹽太多。研究表明，飲食中鹽含量的增加與血壓水平的升高密切相關(guān)。幸運的是，人們還發(fā)現(xiàn)，減少鹽的攝入通常會導(dǎo)致血壓水平迅速下降。如果你有高血壓，考慮減少你的鹽攝入量。當(dāng)然，你也應(yīng)該和你的醫(yī)生談?wù)劷鉀Q血壓水平的最佳方法。

Other dangers of eating too much salt

吃太多鹽的其他危險

Adults are advised to consume no more than 2,300 milligrams of sodium per day (via US Food & Drug Administration). Many people eat more than this each day, and a large contribution to that is processed foods. Almost half of the sodium consumed by Americans comes from foods like pizza, burritos, soups, deli meats, and burgers. In addition to increasing your risk of high blood pressure, a diet high in sodium can cause water retention, increase your risk of heart disease, and lead to some types of cancer (via Healthline).

建議成年人每天攝入不超過2300毫克的鈉。許多人每天攝入的食物超過這個量，其中很大一部分是加工食品。美國人攝入的幾乎一半的鈉來自披薩、墨西哥卷餅、湯、熟肉和漢堡等食物。除了增加你患高血壓的風(fēng)險，高鈉飲食還會導(dǎo)致水潴留，增加你患心臟病的風(fēng)險，并導(dǎo)致某些類型的癌癥。

The FDA recommends some simple steps to help you monitor your sodium intake. Always read the nutrition labels when buying packaged foods and try to avoid foods that contain large amounts of sodium. Cook your own food when you can, as it can be difficult to find packaged foods that aren't high in salt. When you make your own food, try to season it with as little salt as possible. Experiment with other spices that add a great depth of flavor and have health benefits of their own. Buy fresh food when possible and be sure to rinse canned vegetables and legumes, which are often stored in sodium-filled water to keep them fresh. As long as you're mindful of your dietary choices, you should be able to maintain a low-sodium diet with ease.

FDA推薦一些簡單的步驟來幫助你監(jiān)測鈉的攝入量。購買包裝食品時一定要閱讀營養(yǎng)標(biāo)簽，盡量避免食用含鈉量高的食品。盡可能自己做飯，因為很難找到含鹽量不高的包裝食品。當(dāng)你自己做食物時，試著用盡可能少的鹽調(diào)味。嘗試一下其他的香料，這些香料可以增加味道的深度，而且對健康也有好處。盡可能購買新鮮食物，并確保清洗罐裝蔬菜和豆類，它們通常儲存在含鈉的水中以保持新鮮。只要你注意你的飲食選擇，你應(yīng)該能夠輕松地保持低鈉飲食。