高盐饮食有哪些危害？这份减盐方案赶紧收藏

Group 1 - High salt diet poses significant health risks, including hypertension, stroke, osteoporosis, chronic kidney disease, insulin resistance, obesity, and increased cancer risks [1] - The average salt intake in China is 10.5 grams per day, exceeding the recommended limit of 5 grams [1] - The "National Health Lifestyle Action Plan (2017-2025)" includes "salt reduction" as one of its six special actions [1] Group 2 - To control salt intake in takeout meals, it is advised to reduce the frequency of high-salt dishes and opt for steamed or boiled options instead [3] - Using water to rinse takeout food can effectively lower salt content, with a preference for plain water over vegetable broth [5] Group 3 - Families can assess their salt intake by tracking salt purchases and setting gradual reduction goals, such as decreasing from 10 grams to 5 grams over time [6] - Reducing the use of salty condiments like soy sauce and oyster sauce is recommended [7] - Replacing salty condiments with herbs and spices can enhance flavor without adding salt [9] Group 4 - Utilizing ingredients that naturally enhance flavor, such as vinegar and certain vegetables, can help reduce salt usage [10] - Cooking methods like steaming and boiling are encouraged to minimize salt intake [11] - Learning about the salt content in various foods, especially processed items, is crucial for managing salt consumption [14] Group 5 - Low-sodium salt can be used as a substitute for regular salt, but it is advisable to adapt to a lower salt diet first [15] - A "normal-low-no salt" cycling method can be employed to gradually reduce salt intake [16] - A sample no-salt meal plan emphasizes the importance of salt reduction for the health of children and the elderly [17]