Seaweed

Per Tbsp, dried:

* 20 calories
* 1 g fat (0 g saturated)
* 73 mg sodium
* 4 g protein

While this algae is a popular health food in Japan, it rarely makes it into U.S. homes.

Why it’s healthy

There are four classes of seaweeds—green, brown, red, and bluegreen—and they’re all packedwith healthful nutrients. “Seaweeds are a great plant source of calcium,” says nutritionist Alan Aragon, M.S. They’re also loaded with potassium, which is essential for maintaining healthy blood pressure levels. “Low potassium and high sodium intake can cause high blood pressure,” Bowden says. “Most people know to limit sodium, but another way to combat the problem is to take in more potassium.” (Here’s a cool hint: You can buy sheets of dried seaweed at Asian groceries, specialty health stores, or online at edenfoods.com. Use a coffee grinder to grind the sheets into a powder. Then use the powder as a healthy salt substitute that’s great for seasoning salads and soups—certainly beats the heart-harmful salt in any of these 20 saltiest foods in America.)

海藻

每汤匙干燥的海藻：

* 20卡路里
* 1克脂肪（0克饱和脂肪）
* 73毫克钠
* 4克蛋白质

虽然这种藻类在日本是大众化的健康食物，但它很少进入美国家庭中。

为什么它是健康的

海藻有四种分类——绿藻，褐藻，红藻和蓝绿藻，它们都充满了健康的营养物。营养学家艾伦阿拉贡硕士：“海藻是钙质的重要植物来源。”它们也富含对于维持健康血压水平不可或缺的钾。“低钾高钠的摄入会导致高血压，”鲍登说道。“大多数人知道控制钠的摄入，但是另一种对付这一问题的方法就是吸收更多钾元素。” （这里是一条的有用提示：你能够在亚洲杂货铺，特别是健康商店或者在线的edenfoods.com中买到大片的海带干。）利用咖啡研磨机把一大片磨碎成粉末。然后把粉末当作一种健康的食盐替代品，对调味沙拉和汤都很好——这当然在美国家庭食用的任一20种最咸的食物中战胜了了有害心脏的食盐。）