Many people do not think about how much salt they consume. However, they are making a big mistake. The glory of salt as the “white death” known to any more or less literate person. After all, the salt sufficiently, increases the level of blood pressure. However, now, after exhaustive research, almost all of the major authorities in the field of health telling people to limit their salt intake, or sodium.
salt overload is not required to raise your blood pressure. The main thing – not to fall into the trap of devil-may-care attitudes, “I can of no salt to worry.” It – and half a dozen other fallacies can lead you to big problems.
The first delusion. If your blood pressure is not too high, the salt can not worry.
And here is the reason. Fifty million people have high blood pressure – that means at least 140 90. But misses to the border does not mean the optimality of your pressure (normal pressure should be below 120 over 80).
The risk of death from heart failure or myocardial starts to grow on the 140 turn 90, but is uniformly rises in the transition lines 120 and 80, respectively.
And sodium affects the pressure at all stages. Although the risk for those who suffer from high blood pressure, really above as experts say that for most entering the border 140-120 to 90-80 he is also unforgivable.
The second delusion. If the pressure is low, it will remain so.
If your pressure is low, in the industrial country it has every chance to rise with age. But if you deal with weights, the probability of increasing the pressure even more. In one research study shows that between 25 and 55 years, the pressure rises by an average of 15 mm Hg. But this is not enough. Now, if the average consumption of salt per day will drop by teaspoon is about 2,300 mg of sodium – the number will be 6 instead of 15 mm. Which after all will reduce mortality from heart failure by 16 percent, and from heart disease and heart attack by 23 percent to 55 years.
Misleading the third. For most people, the pressure is not sensitive to salt intake.
This wrong conclusion was made based on earlier studies, which, alas, were not accurate. Although pundits tried to plead that the studies were conducted initially quite a different purpose, namely, to ascertain the mechanisms of influence of salt on blood pressure. And the conclusions were misinterpreted.
Misleading fourth. In addition to high blood pressure, salt does not threaten us.
However, you can add to the list:
– Osteoporosis. This leads to 1.5 million fractures each year and affects 20 million people in just America. Primarily older women. Most people do not know what causes these severe fractures of the femur or the tibia. But fractures of the spine and hip, especially bodybuilders, will lead to the naityagchayshie consequences.
Most people rightly believe the major cause of osteoporosis is lack of calcium. However, sodium is also important here, for one simple reason: the more sodium you excrete, the more you lose it with calcium. It is unknown at what stage the sodium absorbs the calcium from the bones directly or by metabolism, but the fact remains.
On average, excreted in the urine calcium increases the concentration of approximately 23 mg per day, each eaten with a spoon of salt. Uncompensated loss of 23 mg of calcium per day, dissolve 1 percent of the skeleton – as much as 10% per decade!
Well, if you consume enough calcium to compensate for this loss. But few people consume enough of it for this. The excess of salt “eats” the stronger calcium excess protein.
The best strategy for avoiding osteoporosis is to increase to 35 years, body mass. If you want to raise powerful skeleton, while you are young and gaining body mass, it is important to limit the intake of salt.
Cancer of the stomach. One of the most widespread diseases in the world to this day. A lot of people in the world, and in our country, suffer from this terrible disease. A big role in avoiding cancer can do a simple disuse of salt.
In the case of stomach cancer determinants are three factors: infection with the bacterium Helicobacter pylori, excessive salt intake and dietary shortages of fresh fruits and vegetables.
In the case of gastric cancer is determined by three factors: the infection of the bacterium Helicobacter pylori, excessive consumption of salt and lack in the diet of fresh fruits and vegetables.
Another bad property of salt: excess accelerates the development of salt deposits in the joints. The more you “salt” yourself, the sooner your joints will begin to harden and squeak.
Misconception five. The simplest way to get rid of problems with salt – toss salt shaker.
Helps. But not too much. Only 15 percent of human consumption of salt comes from the salt shaker. Another 10 percent originally contained in the products. The rest comes in the cooking process...
And it's not in foods such as chips, etc., salted to distraction. And not even herring, which you will hardly have notes. Many types of potatoes to McDonalds contain less salt than deli sandwiches, biscuits, salads... We really are not talking about different sausages, which contain not only nagre chloride (ordinary table salt), but sodium nitrate is conducive to the formation of carcinogenic nitrosamines.
How to avoid problems with salt? Be careful with frozen dinners, pizza, cooked meat (hotdog, bacon, etc.), American cheese, packet soup, canned beans, meat, soup, vegetables, tomato sauce, restaurant and bystroprokhodaschee food...
As for castors - fill it better salt with a reduced sodium content with additives PotassiumSuch as salt SOLENA. It is a mixture of salt of sodium chloride and edible salt of potassium chloride in the ratio 70/30, which is used in the diet instead of the usual sodium salts. Potassium salt SOLENA allows you to avoid the harmful effects of excess sodium on the body, and at the same time, compensates for the lack of potassium in the diet. The taste of the dishes remain familiar salt, because the potassium salt has the same taste as the sodium salt.
Misleading to sixth. The only thing that helps lower blood pressure - drugs.
But yield can be a simple lifestyle change. This means not only to reduce the salt intake, but to lose weight, limit alcohol intake, do regular aerobic exercises to monitor the consumption of potassium and magnesium and – to exercise regularly, for example, weights...
It is important to know!
The intake of sodium DAILY
- Men 4000 mg (2 tsp.)
- Women 3000 mg (1.5 tsp)
- It should consume 1800 mg (less than 1 teaspoon)
HIGH PRESSURE - This is how much?
- High blood pressure - 140/90 or higher
- Pressure, creating a risk - 120-139 / 80-89
- Optimal pressure - less than 120/80
Materials 5lb.ru
Reduce the intake of sodium salt to normal and reduce potassium deficiency in the diet will help salt SOLENA low in sodium (70% sodium salt, 30% potassium salt). Click to see where to buy salt SOLENA.
