reduced salt and put on the Mediterranean diet

The College of Dietitians-Nutritionists of Catalonia (Codinucat) warns of the serious health risks that this disease considers a "silent evil", that does not warn and that we do not feel, but that can trigger great evils in our body.

The High blood pressure is a cardiovascular risk factor. Blood pressure can be increased without known cause, for certain diseases (endocrine, renal …) and for the consumption of certain drugs. Tobacco abuse, alcohol, stress, being overweight, lack of exercise and excess salt or a diet low in potassium are risk factors for alcohol. increase in blood pressure.

According to a study conducted by the Spanish Agency for Food Security and Nutrition (AESAN) and the Complutense University of Madrid, the 80% of Spaniards consume more salt than recommended in our country. The average salt consumption in Spain is 9.8 g / day (4000 mg sodium / day), while the World Health Organization (WHO) recommendations are almost half, about 5 g / day ( 2,000 mg sodium / day). ).

Many studies show that a reduction in the amount of salt in the diet reduces blood pressure. We must try to limit your consumption to less than 5 grams per day (which corresponds to the size of a type of coffee of a teaspoon). Keep in mind that in our diet, most foods contain salt. The quantity of table salt to be used must therefore be much less than this quantity per day.

From top to bottom, the most salt-rich foods are: table salt, bouillon cubes, commercial soups, salt cod, smoked pork bacon, pizzas, pre-cooked foods (croquettes, ravioli, etc.). .), blue cheese, ketchup, Serrano ham, olives and pickles, cooked ham, Manchego cheese, commercial crisps, salted nuts, sausages, etc.

Salt substitutes
Laurel, nutmeg, pepper, sage, thyme, garlic, onion, oregano or rosemary. In the case of fish, parsley with dill, mustard, lemon juice, garlic or pepper are best suited. And for vegetables, the most appropriate is rosemary, sage, dill, cinnamon, tarragon, basil or parsley.

In addition to reducing salt intake, the dietary treatment of HTN includes a Mediterranean diet rich in vegetables, fruits, unsalted nuts, legumes, fish, olive oil and low-salt dairy products (milk and milk). . yogurt) because these foods contain certain nutrients that help to modulate blood pressure. Healthy lifestyle habits such as exercise, no smoking, weight control, and proper nutrition are the undisputed allies of controlling hypertension.

While the disease continues silently, the best cure is to prevent and be treated can cause problems with the cardiovascular system or important organs such as the brain or kidneys. Overweight people can run a risk of hypertension two to six times higher, and studies have shown that a weight loss accompanied a reduction in blood pressure.

Medical attention based on team work is recommended for the treatment of ETS. This team includes the family doctor, a nurse, dieticians-nutritionists and social workers.

Codinucat insists that leading a healthy lifestyle, following the Mediterranean diet, doing moderate exercise and relaxing, are the key elements to prevent and treat hypertension. Thus, prevention is an investment in health.