High Blood Pressure And Salt Levels
People believe that a diet low in salt (sodium) is only necessary for those who have a high blood pressure (hypertension). But they’re wrong! Here are 6 tips to reduce sodium in your diet.
Too much sodium in the diet is harmful for everyone because it can cause serious health problems such as high blood pressure, heart disease and stroke. Read on to learn why you abuse the salt is not good and what you can do to reduce their consumption.
We will not say that sodium is not important to the diet because it is, as long as it is in moderate amounts. All with measure. But to fully understand what all this story with salt it is, I start to explain why sodium is necessary for our body:
• It helps maintain fluid balance in our bodies
• Participates in the contraction and relaxation muscles
• Helps transmit nerve impulses
Even knowing that it is necessary for health, it is essential not to abuse because too much increases the risk of developing high blood pressure, heart disease and strokes. In the United States, there is a special concern because heart problems are the leading cause of death for both men and women each year.
But before I give you some tips on how to reduce sodium intake in your diet, I would like to explain what happens in the body when he “will hand” with salt.
Why too much salt is harmful?
To have good health, kidneys deal to balance the amount of sodium in the body. Thus when sodium levels are low, the kidneys are responsible for administering it well and keep it . Instead, when much sodium in the body, kidneys expel it through the urine.
However, if for some reason the kidneys can not eliminate enough sodium, then, of course, it begins to accumulate in the blood. When this happens, and because sodium retains water, increases the volume of blood and the heart has to work harder to transport through the blood vessels. With the increase in blood volume, is the increased pressure on the arteries. And the increase in blood pressure causes other cardiovascular diseases.
Excessive sodium intake comes mostly from canned foods and packaged or packaged foods.
Take note of these tips to maintain a healthy level of sodium.
1. Do not eat many foods processed and / or packaged. Eat more fresh foods like fruits and vegetables are naturally low in sodium.
2. Learn to read the labels of the foods you buy. See if they have a very high percentage of sodium. If so, avoid them . This guide can help you:
• If the label says “sodium – free” or “no salt” means having less than 5 mg. of sodium per serving.
• “very low sodium” means having 35 mg. or less sodium per serving.
• “low sodium” says means it contains 140 mg. or less salt per serving.
• “less sodium” says refers to 50% less than the original version of the packaged food.
• “no salt” means that it was not added more salt to the product.
3. Do not overdose condiments high in sodium as soy sauce, ketchup or tomato sauce, mustard, etc.
4. In the kitchen, instead of adding too much salt to what you prepare, use herbs, fruits, and other spices to flavor your recipes.
5. If you go out to eat at a restaurant, ask to prepare your dish without salt or low salt it.
6. If you have no more to eat canned food option, you can reduce your level of washing them and getting rid of the liquid sodium that remain.
Remember : Sodium or salt in excess, are harmful to your health.