High Blood Pressure or hypertension is the biggest risk factor for deaths across the world. Globally 7 million die due to high blood pressure every year, in which many would have been prevented. Over and near to 2 billion people suffer from HBP.
Salt is the major ingredient responsible for the rise in BP. Hypertension is the major risk factor in Cardiovascular disease. It accounts for 65 % in stroke and about 50 % in heart attacks.
Foods of animal orgin contain more sodium than that of vegetable orgin.It is important to take less salt from early days itself rather than changing the lifestyle after developing cardiac problems.
Sodium is needed by the body. It controls fluid balance,blood pressure and blood volume. The kidneys regulate sodium balance. 1 gm of salt contain 0.4 gms of sodium. The recommended average intake of salt by WHO is not more than 1 teaspoon (5-6gms) of salt day.
AVOID THESE:-
1. Don't use table salt.
2. Avoid seasonings high in salt and sodium-use seasoning substitutes instead.
3. Avoid processed foods and salty cheese.
4. Consult your doc before using salt substitues.
FOLLOW THESE:-
1. Meals containg less salt and sodium.
2. use olive oil.
3. Limit fast food items and canned foods, which contain additives rich in sodium.
4. Modify your recipes to include low sodium ingredients.
5. Fresh fruits and vegetables a must.
SODIUM IN OUR FOOD:-
a.More than 400 mg a serving:Cheese,salty potato chips, noodle snacks, pickles, salted nuts, salted fish, smoked meat, soya sauce, canned meats.
b.More than 200-400 mg a serving:- Cookies, burger, cakes,pizza,sandwiches, fried eggs, caramel.
c. Less than 200 mg a serving:- Boiled eggs, fresh fish, fresh cheese,fruits and vegetables, homemade bread/soup, rice, unsalted nuts, plain popcorn, peas, beans,lemon,Orange,sweet corn,guava.
BY N.Raghu
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