你吃太多钠吗？

Americans eat more than 3,400 milligrams of sodium per day on average, according to the 食品和药物管理局（FDA）。 That’s 1,000 mg more than the USDA’s daily recommended value for healthy adults and nearly 2,000 mg more than the American Heart Association recommends for optimal heart health. The FDA 建议健康的成年人每天吃不到2300毫克的钠或大约1茶匙，但平均美国人每天吃5茶匙或更多茶匙。

高钠摄入量会增加您患高血压和heart disease。While eating less sodium is widely recommended for people already diagnosed with high blood pressure and heart disease, a low sodium diet can also help lower the risk of stroke, heart attack, and other cardiovascular conditions for healthy adults, according to the 疾病预防与控制中心 。

Learn more: 8 low-sodium, heart-healthy foods >>

由于血压通常随着年龄的增长而升高，因此减少钠摄入量对于老年人可能尤其重要。根据这一情况 FDA 。

Chances are, you are eating more sodium than you know. Where is all of that sodium coming from? It’s not the saltshaker on the table. Restaurant, processed, and prepackaged foods like frozen meals account for more than 75 percent of the sodium that Americans eat. Sodium is widely used in packaged foods to preserve, thicken, or enhance flavor. Even foods that don’t taste salty may have high levels of sodium.

Not all frozen meals are created equal. A single slice of frozen pizza can pack a whopping 370 to 730 mg of sodium and more than 300 calories. Many meals have more sodium and fat than you should eat in the entire day.

阅读更多：10种看似健康的食物，可以使您发胖>>

这Cleveland Clinic建议您寻找少于600毫克钠，少于500卡路里和少于3克饱和脂肪的冷冻餐。请小心避免“空卡路里”或蛋白质，维生素和矿物质低的餐点。装满蔬菜和全谷物的饭菜将使您饱满，并具有更高的营养价值。避免添加糖和高脂肪含量。

1。Amy’s Light in Sodium Black Bean Vegetable Enchilada

这种无麸质纯素食由有机玉米饼，黑豆和蔬菜制成，每份含有190毫克的钠和160卡路里。

2。Luvo Steel Cut Oatmeal with Quinoa and Mixed Fruit

期待早上起床。卢沃（Luvo）的钢切燕麦燕麦片富含心脏健康的纤维和蛋白质，可使您饱满。整个包装中只有120毫克的钠和260卡路里。

3. Ian’s Fish Sticks Family Pack

谁说鱼棒只是给孩子们？这些对过敏友好的鱼棒是由可持续的阿拉斯加波洛克制成的，它们没有面筋，乳制品，坚果，大豆，鸡蛋和小麦。

With 190 calories and 170 mg of sodium per serving, you don’t have to feel guilty for eating some too.

4。Whole Foods’ 365 Organic Quinoa with Vegetables

作为配菜或主菜，这款藜麦只有10毫克的钠和每份140卡路里的热量。这款冷冻餐用有机藜麦，西葫芦和红薯制成，铁，钾和维生素。

5.Luvo Organic Roasted Eggplant and Quinoa Burrito

有机蔬菜和藜麦被包裹在亚麻籽玉米饼中，以提供健康，营养丰富的饭菜。整个墨西哥卷饼具有270卡路里，270毫克的钠和10克蛋白质。

6. Ian’s French Toast Sticks

用这些法式吐司棍棒在旅途中带您的早餐。每份没有常见的过敏原，例如小麦，日记和鸡蛋，都有120毫克的钠和270卡路里。

7.Sukhi的Samosas和酸辣酱

Sukhi’s samosas and chutney bring home a taste of India. The award-winning potato samosas come with cilantro chutney for a delicious side dish or snack. The sharable dish has 190 calories and 300 mg of sodium per serving.

8.Trader Joe’s Thai Sweet Chili Veggie Burger

配对交易者乔的泰国甜辣椒蔬菜汉堡和生菜包裹，以150卡路里的热量和270毫克的钠填充，健康的主菜。

9。Lean Cuisine Pepperoni Snack Pizza

Satisfy your craving with Lean Cuisine’s snack pizza. At 300 mg of sodium and 210 calories per serving, this snack is best shared.

通过快速了解营养事实和成分，您可以从冰柜小岛中选择健康，友善的餐点。

To find heart-healthy frozen meals, theUniversity of Pittsburgh Medical Centerrecommends looking for low-sodium varieties with less than 300 mg per serving and no more than 500 calories. Depending on your sodium intake the rest of the day, you may be able to increase your intake to 600 mg per frozen meal and still meet your daily sodium goal. Ignore the percent daily value of sodium on the nutrition label and instead focus on the total milligrams in each serving.

Be sure to always read the nutrition facts to avoid hidden sodium in packed and frozen foods. Packages that say “reduced sodium” or “25 percent less sodium” may still be high in sodium. Always check the milligrams in each serving and how many servings are in a package to avoid eating excess sodium. Ingredients like salt, sodium bicarbonate (baking soda), sodium nitrite, sodium benzoate, and monosodium glutamate (MSG) all contribute added sodium and are included in the total milligrams.