是时候为寒假团聚了! For people with high blood pressure or chronic kidney disease, the season of festive meals and buffets can seem like one big obstacle course.

如果你遵循 diet and lifestyle approach to manage hypertension 或者肾脏问题, here are some helpful hints from Ashli Greenwald, 高级执业营养师 约翰霍普金斯湾景医疗中心. These insights and tested recipes can help you successfully navigate holiday celebrations and enjoy plenty of flavor and less sodium.

了解钠含量

People with high blood pressure and/or kidney disease should generally eat between 每天摄入1500 - 2300毫克钠; however, it’s important to follow your doctor or dietitian’s individual recommendations. The upper limit, 2,300 mg, is equal to about 1 teaspoon of salt!

检查食品标签上的钠含量

被食品标签上的措辞弄糊涂了? 没问题:这里有一个翻译指南.

• 钠每份少于5毫克钠
• 钠含量极低:每份少于35毫克
• 低钠: 每份钠含量低于140毫克
• 当心 标识为“无盐”的产品,“不加盐。,” “reduced salt” or “lower sodium” — these items may reduce the sodium content of the food; however, 它们的钠含量可能仍然很高.

对超咸的食物要三思

When you’re passing plates or making your selections at the buffet, here are some of the high-sodium foods to look out for:

• Processed meats, including cold cuts, bacon, sausage and hot dogs
• 火腿
• Macaroni and cheese (except for lower sodium recipes, like ours, 下面)
• 咸薯片、椒盐脆饼和饼干
• 加工过的奶酪和奶酪酱
• 盐的坚果
• 泡菜和橄榄
• 一些蘸料、调味料和酱汁

”而不是, 选择新鲜或冷冻的水果和蔬菜, 鲜肉和无盐小吃,格林沃尔德建议道.

更多的减钠技巧

以下是格林沃尔德最喜欢的一些技巧, with clever swap-outs for delicious holiday food with nutritional benefits.

When you’re cooking for yourself, avoid processed foods,” she says. “Always use fresh, frozen or no-added-salt canned goods. Compare labels in the grocery store and purchase the lower sodium version of the same food.”

• Grains: Choose unsalted crackers, lower sodium breads and unsalted snacks.
• Dairy: Avoid processed cheese, and swap for low-sodium yogurts and cheeses.
• Protein: Pass on the smoked, cured or canned meats, and opt for more fresh, lean varieties.
• Condiments: Choose lower sodium versions of BBQ sauce, soy sauce and other marinades.

改变你的假日调味料

Greenwald建议, “Check with your doctor or dietitian before using salt substitutes, which contain potassium chloride ― an ingredient that may be restricted in certain medical conditions.

“做饭时不要用盐瓶. 利用新鲜的香草和香料. 加入柠檬汁调味, 橄榄油, 罗勒, 咖喱, 莳萝, 大蒜, 洋葱粉, 牛至, 辣椒粉或迷迭香. In addition to adding flavor to foods, they offer many health benefits,” she notes.

参加聚会或用餐时, bring a small shaker of your favorite sodium-free herb or make your own spice blend to season your food so you’re not tempted to reach for the salt shaker.

香料混合配方

制作1/3杯

• 5茶匙洋葱粉
• 两茶匙半大蒜粉
• 两茶匙半辣椒粉
• 两茶匙半干芥末
• 一茶匙半百里香
• 半茶匙白胡椒粉
• 1 / 4茶匙芹菜籽

留点时间放纵一下

If you know you’re going to encounter temptation, plan ahead. If a particular food item is your holiday favorite that you only get once a year, 考虑允许自己吃一小份, and fill the rest of your plate with lower sodium items. 例如，格林沃尔德说. “Double the veggies on your plate, and eat less of the Christmas ham.” 

不要对自己太苛刻

在假期吃东西是很有挑战性的. There are more tempting foods around, which can derail your dietary goals. “It’s important to focus on your overall diet and lifestyle throughout the whole season,格林沃尔德强调. “Focus on fresh foods that are naturally lower in sodium, drink plenty of water and stay physically active. Don’t let one holiday meal turn into the whole season.”  

找到你喜欢的低钠食谱

There are great resources online to find low-sodium recipes that are perfect for the winter holidays. “This holiday season, try skipping the added salt in your favorite potato latke recipe. Use fresh beans or low-sodium broths and soups to make your Karamu stews,” Greenwald says.

用这些做一些奇妙的东西, and bring it to the party to ensure you have something to eat and share. Your friends will appreciate it ― especially those who are also adopting a healthy lifestyle.

低钠甜食

• 黑巧克力片燕麦棒: Rich chocolate taste, with only 12 mg of sodium per bar.
• 南瓜蔓越莓礼物面包: A festive gift for others or yourself, with 130 mg sodium per mini loaf.
• 糖霜橘子蛋糕: Combining the tastes of orange, vanilla and cocoa, this fabulous cake has 68 mg sodium per serving.
• 水果荞麦煎饼: Make breakfast magical with only 59 mg of sodium per serving when you add a teaspoon of butter.

低钠咸味配菜和小吃

• 全甜菜意面沙拉: Delicious alongside meat or on its own, with 120 mg sodium per serving.
• 更新通心粉和奶酪: Perfect for potlucks and a favorite among kids, with 120 mg of sodium per serving.
• 蒜蓉搅土豆: Full of flavor, with only 22 mg sodium per serving.
• 蔬菜蘸料: Dress up your veggies with only 53 mg of sodium per 2 tablespoons.

更多低钠食谱

看看这些资源:

• 美国心脏协会: 食谱|美国心脏协会食谱
• 国家肾脏基金会 营养|国家肾脏基金会
• 国家心脏，肺和血液研究所 DASH饮食计划| NHLBI, NIH

健康ier Holidays with Hypertension: Beyond Diet

What you eat is important to watch when you’re managing high blood pressure or kidney problems, but other lifestyle habits can help support your health. 避免酒精, 注意咖啡因的摄入量, maintaining a healthy weight and staying physically active can also help you keep your blood pressure in a safe range.

Take time for some self-care with friends and family this holiday. 一起在清爽的空气中散步, 喝点热苹果酒或凉茶, and enjoy the peace and beauty of the holiday season.