(2) Eat less pickles. Eat less mustard tuber, pickles and sauces, or choose low-salt mustard tuber.
(3) Eat less high-salt packaged food. Cooked meat or lunch meat, sausages, canned food, etc. have high sodium content, so fresh meat, seafood and eggs should be selected, and processed food and canned food with salt should not be eaten or eaten less.
(4) Gradually reduce the intake of sodium salt. Salt reduction needs to be gradual, 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, try to buy packaged food and canned food with low sodium content, 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, 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 less cooking oil, such as steaming, boiling, stewing, stewing and frying.
(2) Use frying instead of frying. Using frying instead of frying can reduce the intake of edible oil.
(3) Use an oil control pan to reduce the oil intake. Pour the cooking oil that the whole family eats every day into the oil control pot, and take the cooking oil out of 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, oil cakes and so on.
(5) Try not to cook with animal fat.
(6) Eat more vegetable oils.
(7) Don't drink vegetable soup.
Reducing sugar: (1) Drink more boiled water, and don't drink or drink less sugary drinks. Both fruit juice drinks and carbonated drinks contain a lot of sugar, and each 100ml sugary drink contains an average of 7g of added sugar. Drink more boiled water in daily life, and don't drink or drink 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 and so on. And the frequency of intake 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, put less sugar, or try to use pepper, garlic, vinegar and pepper instead of sugar to flavor, so as to reduce the attention of taste buds to sweetness.