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Seasoning food with a touch of salt is an everyday gesture which, however, can lead to significant health problems. And that's it, play A pinch of salt in a recipe is not dangerous in itself, but the sum of it, together with an unhealthy diet and lack of physical activity, can be the last straw.to the point of becoming the spark that trigger high blood pressure.
Arterial hypertension (ATH) is a sustained elevation of blood pressure levels. As the numbers vary in various circumstances, it must be measured at different times to confirm it. «About us we have 38% of hypertensive people in our country, that is, almost 19 million Spaniards. Of them, only half know that they suffer from this pathology and only 30% of that half is under control. In other words, we are very far from being satisfied and this represents a major health problem”, he states. José Antonio Donaire, president of the Spanish Society of Hypertension (SEH). And it's not a trivial matter, “High blood pressure directly damages the three main organs, which are, in that order, the brain, heart and kidneys.. In other words, it can cause stroke, heart attack and kidney failure due to vascular involvement. But not only that, as it also indirectly increases the risk of surgery, rheumatic diseases or digestive pathologies, among others.
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Although there are hereditary factors that add upas claimed Gonzalo de la Lamamember of Spanish Society of Endocrinology and Nutrition (SEEN)“hypertension It can be prevented or delayed by avoiding overweight, obesity, exercising regularly and having an adequate diet.
what to avoid
To avoid high blood pressure, it is essential to be active, “as walk at least five hours a week, avoid stress and, above all, eat a balanced diet”, advises Donaire. Part of the secret to this healthy diet is maintaining a varied menuprioritizing “fruits, vegetables and greens, in addition to drinking three glasses of milk, two yogurts a day or 60 grams of fresh cheese (with low salt content)”, advises the SEEN specialist.
And although Donaire bets on do not ban any foodAll experts agree that It is necessary to avoid, or at least reduce, the consumption of those rich in salt. It is the case that ultra-processedsince “70-75% of the sodium consumed comes from the intake of highly processed foods”, he details Carlos Ríos, creator of Realfooding, which launched the manifesto “For responsible salt consumption” by DKV Seguros. Furthermore, according to De la Lama, “You should avoid sausages and charcuterie in general, aged cheeses, pickles, soups and envelope purees”.
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That said, a good trick is to season food with spices. In fact, a study published in “The American Journal of Clinical Nutrition” claims that it has a positive effect on high blood pressure: just 6.5 g of a certain spice blend can reduce blood pressure in four weeks.
