(2) Eat less pickles. Eat less mustard tuber, pickles and sauced food, or choose low-salt mustard tuber.
(3) Eat less high-salt packaged food. Cooked meat or lunch meat, sausage and canned food have high sodium content, so fresh meat, seafood and eggs should be chosen, and processed food and canned food with added salt should not be eaten or eaten less.
(4) Gradually reduce the intake of sodium salt. Reducing salt needs to be done step by step, so that taste buds can feel and adapt to the natural flavors of different foods, and the demand for salty taste will gradually decrease over time.
(5) Read the nutrient composition table. When buying food, read the nutrient composition table, buy packaged food and canned food with low sodium content as much as possible, and choose foods marked with "low salt", "little salt" or "no salt".
(6) Choose low-salt food when eating out. Try to reduce eating out as much as possible, and actively ask restaurants to put less salt when eating out.
Reduce oil: (1) Choose healthy cooking methods: when cooking food, try not to use cooking oil or use a small amount of cooking oil, such as steaming, boiling, stewing, stewing, stir-frying, etc.
(2) Use frying instead of frying. Using frying instead of frying can reduce the intake of cooking oil.
(3) Use an oil control pot to reduce oil intake. Pour the cooking oil that the whole family should eat every day into the oil control pot, and the cooking oil is taken from the oil control pot.
(4) Eat less fried food. Eat less or not eat fried food, such as fried chicken legs, French fries, fried chicken wings, fried dough sticks and oil cakes.
(5) Try not to stir-fry and cook with animal fat.
(6) eat a variety of vegetable oils.
(7) Do not drink vegetable soup.
Reduce sugar: (1) Drink more boiled water, and don't drink or drink less sugary drinks. Fruit juice drinks and carbonated drinks contain a lot of sugar, and each 100ml of sugary drinks contains an average of 7g of added sugar. In daily life, you should drink more boiled water, not or less sugary drinks.
(2) Reduce the frequency of eating high-sugar foods. Some foods also add a lot of sugar during processing, such as biscuits, ice cream, chocolate, candy, cakes, preserves, jam, etc., and the intake frequency of these foods should be reduced.
(3) Pay attention to reducing sugar intake when eating out. Many dishes in restaurants use more sugar, so when eating out, you should choose these dishes in moderation.
(4) Put less sugar when cooking food. When cooking dishes, you should put less sugar, or try to use pepper, garlic, vinegar and pepper to taste food instead of sugar, so as to reduce the attention of taste buds to sweet taste.