It’s time to gather for the winter holidays! 适合患有高血压或慢性肾病的人, 节日大餐和自助餐的季节似乎是一个巨大的障碍.

If you are following a 控制高血压的饮食和生活方式 or kidney issues, 以下是Ashli Greenwald提供的一些有用的提示, an advanced practice dietitian at Johns Hopkins Bayview Medical Center. 这些见解和经过测试的食谱可以帮助你成功地度过节日庆祝活动，享受丰富的风味和更少的钠.

Know sodium amounts

患有高血压和/或肾脏疾病的人通常应该在两周之间进食 1,500–2,300 milligrams (mg) of sodium a day; however, it’s important to follow your doctor or dietitian’s individual recommendations. 上限是2300毫克，大约相当于一茶匙盐!

Check food labels for sodium

Confused by wording on food labels? No problem: Here is a translation guide.

• Sodium-free: less than 5 mg sodium per serving
• Very low sodium: less than 35 mg per serving
• Low sodium: less than 140 mg sodium per serving
• Beware of products identified as “unsalted,” “no added salt,” “reduced salt” or “lower sodium” — these items may reduce the sodium content of the food; however, they still may be high in sodium.

Think twice about super salty items

当你在传递盘子或在自助餐上挑选食物时, 以下是一些需要注意的高钠食物:

• 加工肉类，包括冷盘、培根、香肠和热狗
• Ham
• 通心粉和奶酪(除了像世界杯买球app这样的低钠食谱， below)
• Salted chips, pretzels and crackers
• Processed cheese and cheese spreads
• Salted nuts
• Pickles and olives
• Some dips, dressings and sauces

“Instead, opt for fresh or frozen fruits and vegetables, fresh meats and unsalted snacks,” Greenwald advises.

More Sodium-Cutting Tips

Here are some of Greenwald’s favorite hacks, 聪明的交换美味的节日食品与营养的好处.

当你自己做饭时，避免加工食品，”她说. “一定要使用新鲜的、冷冻的或无添加盐的罐头食品. 在杂货店里比较标签，购买同样食物的低钠版本.”

• 谷物:选择无盐饼干，低钠面包和无盐零食.
• 乳制品:避免加工奶酪，换成低钠酸奶和奶酪.
• 蛋白质:不要吃烟熏、腌制或罐装的肉类，选择更新鲜、更瘦的品种.
• 调味品:选择低钠版本的烧烤酱、酱油和其他卤汁.

Shake up your holiday seasonings

Greenwald advises, “在使用盐替代品之前，请咨询医生或营养师, 哪些含有氯化钾——一种在某些医疗条件下可能被限制的成分.

“Skip the salt shaker when cooking. Take advantage of fresh herbs and spices. Add flavor with lemon juice, olive oil, basil, curry, dill, garlic, onion powder, oregano, paprika or rosemary. 除了为食物增添风味外，它们还对健康有很多好处。.

When attending parties or meals, 带一小瓶你最喜欢的无钠草药，或者自己调制香料来调味，这样你就不会忍不住去拿盐瓶了.

Spice Blend Recipe

Makes 1/3 cup

• 5 teaspoons onion powder
• 2½ teaspoons garlic powder
• 2½ teaspoons paprika
• 2½ teaspoons dry mustard
• 1½ teaspoons thyme
• ½ teaspoon white pepper
• ¼ teaspoon celery seed

Save room for a small indulgence

如果你知道你会遇到诱惑，提前计划. 如果一种食物是你的假日最爱，而且一年只有一次, consider allowing yourself a small serving, 用低钠食物填满你盘子里的其他食物. For example, Greenwald says. “盘子里的蔬菜要多一倍，少吃圣诞火腿.” 

Don’t be too hard on yourself

Eating during the holidays can be challenging. 周围有更多诱人的食物，它们会破坏你的饮食目标. “整个季节都要关注你的整体饮食和生活方式，这很重要,” Greenwald stresses. “多吃天然低钠的新鲜食物, 多喝水，多运动. 不要让一顿节日大餐变成整个节日.”  

Find low-sodium recipes you love

网上有很多资源可以找到适合冬季假期的低钠食谱. “这个假期，试着在你最喜欢的土豆饼食谱中不加盐. 用新鲜的豆子或低钠的肉汤和汤来做卡拉木炖菜，”格林沃尔德说.

Make something fantastic from these, 把它带到聚会上，以确保你有东西吃和分享. 你的朋友们会很感激的——尤其是那些正在采取健康生活方式的人.

Low-Sodium Sweet Treats

• Dark Chocolate Chip Oat Bars巧克力口感丰富，每条巧克力只含12毫克钠.
• Pumpkin Cranberry Gift Loaves:送给别人或自己的节日礼物，每条迷你面包含130毫克钠.
• Frosted Orange Cake结合了橙子、香草和可可的味道，每份美味的蛋糕含68毫克钠.
• Fruited Buckwheat Pancakes当你加入一茶匙黄油时，每份早餐的钠含量只有59毫克，这让早餐变得神奇.

Low-Sodium Savory Sides and Snacks

• Beet-All Pasta Salad搭配肉类或单独食用都很美味，每份含120毫克钠.
• Updated Macaroni and Cheese:非常适合家庭聚餐，也是孩子们的最爱，每份含120毫克钠.
• Garlic Whipped Potatoes味道丰富，每份只含22毫克钠.
• Vegetable Dip Mix:每两汤匙蔬菜中只添加53毫克钠.

More Low-Sodium Recipes

Check out these resources:

• The American Heart Association: Recipes | American Heart Association Recipes
• National Kidney Foundation Nutrition | National Kidney Foundation
• The National Heart, Lung, and Blood Institute DASH Eating Plan | NHLBI, NIH

健康假期与高血压:超越饮食

当你正在处理高血压或肾脏问题时，注意你的饮食是很重要的, 但是其他的生活习惯可以帮助你保持健康. Avoiding alcohol, watching your caffeine intake, 保持健康的体重和保持身体活动也可以帮助你将血压保持在安全范围内.

这个假期花点时间和朋友家人一起照顾自己. Take a walk together in the crisp air, sip some mulled cider or herbal tea, 享受节日的宁静与美丽.