SALT AND HYPERTENSION

Today anyone wielding a shaker at the dinner table is likely to be met with condescending looks or bad comments from other people- WHY???????

IS SALT REALLY BAD FOR YOU?

Leisure time activity( outdoor) has decreased drastically, and people are becoming fatter and sicker. Main culprit is more and more consumption of processed food,less whole fresh foods and stress in work-life balance. This is the main reason why people are more prone to high blood pressure and other lifestyle disorders at early age.

HIGH BLOOD PRESSURE-(HBP or hypertension) is when your blood pressure, the force of the blood flowing through your blood vessels, is consistently too high.When left untreated, the damage that high blood pressure does to your circulatory system is a significant contributing factor to  heart attack,stroke etc.

Normal blood pressure readings will fall below 120/80, while higher results over time(140/90) can indicate hypertension. In most cases, the underlying cause of hypertension is unknown.

The American Heart Association recommends no more than1500- 2,300 milligrams (mgs) a day.

Salt is present in other food ingredients like preservatives, black salt, Sodium Bicarbonate, baking powder, Monosodium glutamate (MSG) or ajinomoto and also various drugs like antacids, antibiotics other ingredient in the product (for example, ingredients like sodium nitrate, sodium citrate, sodium benzoate).

Here are the approximate amounts of sodium in a given amount of table salt:

  • 1 teaspoon salt = 2,300 mg sodium ( OR 6 gms of salt)

SEASALT VS TABLE SALT-Whichever option you choose( kosher salt, sea salt and table salt), keep in mind that both usually contain the same amount of sodium.Nowadays Chefs prefer kosher or sea salts for their taste, texture or color.

SEASALT- Seasalt  looks more attractive from market standpoint, it’s obtained  obtained directly through the evaporation of seawater. It is usually not processed, or undergoes minimal processing, and therefore retains trace levels of minerals like magnesium etc.

TABLE SALT-Table salt, on the other hand, is mined from salt deposits and then processed to give it a fine texture.

Food to avoid-Most salt in the diet comes from processed foods, which also happen to be a rich source of added sugars.

  • Bakery products like breads, biscuits, muffins,pastries, bread sticks, pies, processed breakfast cereals.
  • salt containing foods such as papad, bottled pickle, chips,Farsan(like Sev,puri), ketchup, sauces, chutney, salted butter, processed foods, and packaged foods.
  • Canned and instant soups, gravies, fruits and vegetables

HOW TO CONTROL HYPERTENSION-

IMPORTANCE OF HEALTHY DIET IN CONTROLLING HYPERTENSION- Another dietary measure to lower blood pressure is to consume a diet rich in potassium. A potassium-rich diet also blunts the effects of salt on blood pressure, may reduce the risk of developing kidney stones, and possibly decrease bone loss with age.

BE A SMART “SALT SHAKER”

  • No obsessive counting of milligrams is required:
  • Eat real whole food.
  • Add salt whenever appropriate to make your food taste good.
  • If you have Hypertension follow DASH PLAN. The DASH diet, which stands for “Dietary Approaches to Stop Hypertension”, is a popular eating plan that is recommended for the prevention and treatment of hypertension, which includes plenty of vegetables, fruits and low-fat dairy products, as well as whole grains, and nuts. It offers limited portions of red meats, sweets and sugary beverages.
  • Salting food may not be as bad as you fear. Adding a little salt to fresh foods you cook isn’t a health hazard either—it takes about 17 pinches of salt to reach the limit if you are a regular exerciser who eats lots of potassium-rich foods.
  • All plant foods contain potassium, but potatoes, bananas, musk melon( kharbuja),lemon, sweet lime,coriander leaves,spinach,Methi(fenugreek leaves).other sources beet greens, juices (carrot, orange, pomegranate, and prune)
  • Beans,Legumes,Dal like (green gram dal),cow peas,bengal gram dal (tuver),moth beans (matki) are rich in potassium.
  • Other foods high in potassium include apricots, artichokes, asparagus, bran cereals, nectarines, peaches, pears, plantains, and whole grains.
  • Familiarize yourself with these definitions to make the smartest sodium swaps while doing Grocery-
      • Sodium /salt free: Less than 5 mg per serving
      • Low sodium: 140mg or less per serving
  • Switch your sodium radar to the ON position when you’re shopping for these foods at the supermarket:(* % daily value is based on 2,300 milligrams sodium per day)
  • 5% DV or less of sodium per serving is low
  • 20% DV or more of sodium per serving is high

IMPORTANCE OF SODIUM-Sodium tends to promote water absorption outside the cells, Sodium is important for muscle contraction and signal nerve transmission. When person is exercising and sweating lot, it leads extracellular fluid loss. If body is not hydrated and person restricts salt to extreme limits it leads to imbalance. Overly low sodium levels can be just as risky as levels that are too high, and imbalanced electrolyte levels can derail the body’s optimum fluid balance and results into further complication.

Last but most important whether you follow DASH plan, whole plant based diet, or vegetarian diet plan please do that with regular physical activity.Today Yoga,meditation, Tai chi have also show good results in controlling BP.

  • A physically active lifestyle is essential for good blood pressure, weight loss, and overall health.if you’re active and eat plenty of plant foods, you’re probably safe in saying yes to some salt.
  • Aim for 150 minutes of moderate physical activity per week (for example, brisk walking for 30 minutes, most days of the week).

REF-https://sodiumbreakup.heart.org/sea_salt_vs_table_salt?utm_source=SRI&utm_medium=HeartOrg&utm_term=Website&utm_content=SodiumAndSalt&utm_campaign=SodiumBreakup

http://www.ideafit.com/fitness-library/to-salt-or-not-to-salt

sources-NIN Hyd(india)

https://www.acefitness.org/fitness-fact-article/3570/what-is-the-dash-diet/

https://www.acefitness.org/blog/5928/how-to-slash-your-sodium-intake

http://www.fda.gov/Food/IngredientsPackagingLabeling/LabelingNutrition/ucm315393.htm

http://blog.myfitnesspal.com/beginners-guide-to-low-sodium-eating/

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