有關鹽份攝取量和中風風險的全球性數據globalevidenceonsalt.pptVIP

在餐桌上的食物不要添加鹽。 Do not add salt to your food at the table. 選用低鈉或不加鹽的食品，如選用罐頭食品，先以清水除去其中所含的鈉。 Choose Low Sodium or no added salt food, if canned food is a selection, use water to rinse the sodium content. 避免或減少醬汁如豉油, 茄汁, 沙茶醬, 沙律醬。 Avoid or reduce the amount of sauces such as soy sauce, ketchup, brown sauce and salad dressings 選購新鮮或急凍蔬菜和肉類。 Choose fresh or frozen vegetable and meat 在烹調蔬菜時，用麥芽醋來代替鹽。 Add a splash of malt vinegar to vegetables instead of salt. 使用義大利黑醋，蘋果酒或米醋作為替代沙律醬。 Use balsamic, cider or rice vinegars on salads as an alternative dressing. 烹調時加入新鮮的生薑，大蒜，辣椒，蔥以増加味道。 Add fresh ginger, garlic, chili and spring onions to your cooking to add more flavor 烹調前預先醃好魚或肉。 Marinade fish or meat prior to cooking. 減少進食高鹽份小食如薯片、牛肉乾、涼果等。 Reduce the intake of high salt content snack, e.g. Chips, Beef Jerky, Preserved Dried Fruit, etc. 家裡用餐 Eating at Home 出外用餐 Eating Out 注意高鹽份量的煮食方式(如蠔油、麵豉、辣椒醬、南乳、腐乳、泡菜、卥水及椒鹽等) 。 Aware of high-salt cooking dishes (such as oyster sauce, miso, chili sauce, fermented red bean curd , fermented soya beancurd, kimchi, Lo Shui, salt and pepper, etc.) 在點菜時要求少鹽，如牛排，烤魚或雞肉. 這類食物可以少放鹽。可以要求廚師甚至不加鹽，在餐桌上可以加入檸檬汁和黑胡椒。 Asking for less salt to be added to food is easier with some dishes like steaks, grilled fish or chicken which can be prepared and cooked with less salt. Ask for no salt to be added by the chef and then give it a squeeze of lemon and a grinding of black pepper at the table. 避免吃多獻汁的餸菜。 Avoid sauces from dishes. 避免飲用湯麵的湯。 Avoid the soup from soup noodles.