DIET TO LOWER HIGH VOLTAGE - HYPERTENSION
Hypertension (hypertension) is a chronic increase in blood pressure with values equal to or greater than 140 mm Hg (mercury) systolic pressure and 90 mm Hg diastolic pressure. HT is a cardiovascular risk factor. Blood pressure can be raised without a previous known cause, for some diseases (endocrine, kidney ...), for the consumption of some drugs. Other causes are tobacco abuse, alcohol abuse, stress, overweight, lack of exercise ... and by following a diet with excess salt.
Numerous studies show that reducing the amount of sodium in the diet reduces blood pressure. Salt is necessary in the body in small doses, but if the adequate amount is exceeded, fluid retention and increased blood pressure can occur. We need 1.25 g of salt per day and we have to try to keep its intake below 6 g per day (1 teaspoon of coffee): 6 g of salt = 2.5 g of sodium = 2,500 mg of sodium.
Food salt
The easiest way to reduce salt in the diet is not to add it to food. Fresh foods usually have a much lower salt concentration than pre-prepared or pre-cooked foods.
From higher to lower content, the foods richest in salt are: bouillon cubes, commercial soups, salted cod, pork bacon, caviar, pizzas, bacon, precooked (croquettes, dumplings ...), blue cheese, ketchup, ham Serrano, olives, cooked ham, Manchego cheese, commercial chips, nuts, sausages ...
Importance of labeling
It is very important to read the labeling of the products well to compare them with each other and choose those with a low salt content. Keep in mind that the ingredients are listed in descending order of quantity. That is, the earlier the word salt appears in the list of ingredients, the greater the proportion it contains. Therefore, it is advisable to choose the products in which the salt is towards the end of the list.
Another important tip is to always try to choose foods that contain less than 0.5 g or 500 mg of sodium per 100 g of product. If we want to calculate how much salt a product has, we must multiply the amount of sodium by 2.5, since one gram of sodium equals 2.5 grams of salt.
Drugs with sodium
People who have restricted sodium intake should also know that some drugs have a high content of this element, especially those with an effervescent presentation.
Salt substitutes
To make the dishes tastier, use spices and herbs as salt substitutes. For example, when you prepare a meat you can use bay leaf, nutmeg, pepper, sage, thyme, garlic, onion, oregano or rosemary. In the case of fish, they usually do better curry powder, dill, mustard, lemon juice or pepper. And for vegetables, rosemary, sage, dill, cinnamon, tarragon, basil or parsley are most appropriate.
Low salt diet
Along with the reduction in salt intake, the dietary treatment of HTA consists of a diet rich in vegetables, fruits, legumes, fish, olive oil and foods that contain little fat. Alcohol and exciting substances such as caffeine cause an increase in blood pressure. Therefore, it is advisable to limit your intake:
Men, less than 30 g of alcohol daily; women, less than 20 g.
No more than two or three coffees a day.
And remember: healthy lifestyle habits such as exercise, no smoking, weight control and proper diet can help you control HTA.
