We Eat Twice the Salt We Should: What the WHO Says

Full script

Read the whole talk.

All slides in one place. Read it through once, then practice slide by slide.

1. 01We Eat Twice the Salt We Should

   Good morning, everyone. My grandfather loved salty food, and he had high blood pressure for most of his life. Recently, I checked how much salt I eat, and I was shocked. Today, I'll share what the World Health Organization says about salt.

   大家早上好。我爷爷很爱吃咸的东西，他大半辈子都有高血压。最近，我查了一下自己吃了多少盐，结果吓了一跳。今天，我来和大家分享世界卫生组织对盐的建议。

2. 02The Recommendation

   The WHO recommends that adults eat less than five grams of salt a day. That's about one teaspoon, in total, from all the food we eat.

   世卫组织建议，成年人每天吃的盐要少于5克。这大约是一茶匙，而且是我们所有食物加起来的总量。

   Source: World Health Organization, "Sodium reduction" fact sheet

3. 03What We Actually Eat

   But according to the WHO, the average adult around the world ate about eleven grams of salt a day in 2021. That's more than twice the recommended amount.

   但根据世卫组织的数据，2021年，全世界成年人平均每天吃约11克盐。这是建议量的两倍多。

   Source: World Health Organization, "Sodium reduction" fact sheet

4. 04Why It Matters

   Why does this matter? The WHO explains that the main health effect of too much sodium is raised blood pressure, which increases the risk of cardiovascular diseases and other health problems.

   这为什么重要呢？世卫组织解释说，钠摄入过多对健康的主要影响是血压升高，而血压升高会增加患心血管疾病和其他健康问题的风险。

   Source: World Health Organization, "Sodium reduction" fact sheet

5. 05Where the Salt Hides

   The surprising part is where the salt comes from. The WHO notes that it's often found in high amounts in processed foods like bread, processed meat, and snacks, and in sauces like soy sauce and fish sauce. So it's not only the salt shaker on the table.

   令人意外的是盐的来源。世卫组织指出，盐常常大量存在于面包、加工肉类和零食等加工食品中，还有酱油和鱼露这样的调味酱里。所以，问题不只是餐桌上的盐瓶。

   Source: World Health Organization, "Sodium reduction" fact sheet

6. 06Small Changes That Help

   The good news is that small changes help. Read food labels, taste your food before adding salt, and use herbs, lemon, garlic, or spices to add flavor instead.

   好消息是，小小的改变就有帮助。看看食品标签，加盐之前先尝一尝，用香草、柠檬、大蒜或香料来调味。

7. 07Our Taste Can Change

   From my own experience, my taste changed after a few weeks of using less salt. Food that once tasted plain started to taste good, and very salty snacks started to feel too strong.

   从我自己的经历来说，少放盐几周之后，我的口味就变了。以前觉得没味道的菜开始变得好吃，而很咸的零食反而让我觉得味道太重了。

8. 08Conclusion

   To sum up, most of us eat more than twice the salt we should, and much of it is hidden. Start with one change this week. Your heart will thank you. Thank you.

   总结一下，我们大多数人吃的盐是应有量的两倍多，而且很多盐是藏起来的。这周就从一个改变开始吧。你的心脏会感谢你的。谢谢大家。