减少盐的摄入对血压有益

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.

有很多健康问题是我们尽力避免的。其中之一是高血压，它可能导致各种健康问题。根据梅奥诊所的说法，高血压或高血压会损害动脉，导致心脏病，并导致心力衰竭。它也会增加你中风、痴呆、肾衰竭、神经损伤等的风险。不用说，当你的血压高于正常值时，是一个令人担忧的问题。

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.

因为这种情况非常危险，所以了解其原因很重要。有许多生活方式的选择会增加你患高血压的风险。据WebMD称，高血压的确切原因尚不清楚，但许多危险因素已经被确定。其中之一就是饮食中的盐太多。研究表明，饮食中盐含量的增加与血压水平的升高密切相关。幸运的是，人们还发现，减少盐的摄入通常会导致血压水平迅速下降。如果你有高血压，考虑减少你的盐摄入量。当然，你也应该和你的医生谈谈解决血压水平的最佳方法。

Other dangers of eating too much salt

吃太多盐的其他危险

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).

建议成年人每天摄入不超过2300毫克的钠。许多人每天摄入的食物超过这个量，其中很大一部分是加工食品。美国人摄入的几乎一半的钠来自披萨、墨西哥卷饼、汤、熟肉和汉堡等食物。除了增加你患高血压的风险，高钠饮食还会导致水潴留，增加你患心脏病的风险，并导致某些类型的癌症。

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推荐一些简单的步骤来帮助你监测钠的摄入量。购买包装食品时一定要阅读营养标签，尽量避免食用含钠量高的食品。尽可能自己做饭，因为很难找到含盐量不高的包装食品。当你自己做食物时，试着用尽可能少的盐调味。尝试一下其他的香料，这些香料可以增加味道的深度，而且对健康也有好处。尽可能购买新鲜食物，并确保清洗罐装蔬菜和豆类，它们通常储存在含钠的水中以保持新鲜。只要你注意你的饮食选择，你应该能够轻松地保持低钠饮食。