The incidence of hypertension is getting higher and higher, statistics show that the prevalence of hypertension in residents aged 18 and above in China is 27.5%, that is to say, in every 4 adults, at least 1 is a hypertensive patient.
It is often said that high blood pressure is a "silent killer". This is because many patients will not feel discomfort even if they have suffered from high blood pressure for many years, even if their blood pressure is high.
However, no symptoms do not mean that there is no damage, and if long-term hypertension is not treated properly or in a timely manner, there will be serious consequences such as stroke, myocardial infarction and kidney failure. So, for high blood pressure. Once discovered, regardless of severity, treatment should be intervened as soon as possible.
Many people believe that when it comes to diet, the main "killer" of high blood pressure is table salt. In fact, table salt is composed of sodium ions and chloride ions (nacl), to be precise, the "culprit" that causes high blood pressure is not table salt, but sodium ions, 1 gram of sodium is about equal to 2.5 grams of salt.
This is why some people with high blood pressure eat less salt but can't control their blood pressure because they ignore the sodium ions in other foods.
Many foods in life have very high sodium content, and if left unchecked, it will lead to a significant excess of sodium intake, or even more than the sodium intake in table salt. Like what:
The sodium content in 100 grams of monosodium glutamate is equivalent to 50 grams of table salt,
100 grams of pickled mustard head sodium content equivalent to 19 grams of table salt,
The sodium content in 100 grams of sauce radish is equivalent to 18 grams of table salt,
100 grams of soy sauce contains sodium equivalent to 15 grams of table salt,
The sodium content in 100 grams of yellow sauce is equivalent to 9 grams of table salt,
The sodium content in 100 grams of salted duck eggs is equivalent to 6.5 grams of table salt,
The sodium content in 100 grams of sausage and ham is equivalent to 4 grams of table salt.
Therefore, if you want to stabilize blood pressure, you should start in all directions, and it is far from enough to reduce the intake of table salt. It is also necessary to control the "invisible" sodium, a two-pronged approach, to facilitate the control of blood pressure.
Sodium control method 1: limit salt
The World Health Organization recommends that adults with general light physical activity should not eat more than 5 grams of salt per day (equivalent to about 2000 mg of sodium).
1. When cooking, use vinegar, lemon juice and other sour sauces to replace some salt, which can also improve the taste of food and taste delicious.
2. Use steaming, boiling and other cooking methods instead of stir-frying, enjoy the natural taste of food, and put less salt. For soup dishes with salt, avoid drinking vegetable soup.
3. Eat more flavorful dishes, such as onions, tomatoes, green peppers, carrots and other foods, and use the taste of the food itself to enhance the taste of the dish.
4. When making cold dishes, put salt at the end, sprinkle a little less salt and then put some vinegar, the taste is very good.
5. There is no need to put salt in all dishes, and the last soup can be left without salt. Because the salt taste in people's mouths can be accumulated, people have left salt in their mouths when eating other dishes, so when they finally drink soup, even if they do not put salt, the taste is very good.
Sodium control method two: less high-sodium spices and snacks
When cooking, use less soy sauce, monosodium glutamate, yellow sauce, salad dressing, and eat less pickled foods such as pickles, less sausages, ham, beef jerky and other processed meat products.
In addition to these salty foods, many foods that taste sweet and sour may also contain a lot of sodium, such as biscuits, cheese, drinks, plums, dates, preserved apricots, potato chips, shrimp noodles, and noodles, all of which contain a lot of sodium.
Because these high-sodium foods are not necessarily salty to eat, they may not be accurate by taste alone, so they are very confusing.
A brand of beef jerky, eating 100 grams, eats half of the daily sodium limit for adults
In order to reduce sodium intake, buy something in the supermarket, first look at the sodium content in the ingredient list of the food, and try not to buy it if the content is high. In particular, beware of foods that are particularly delicious and sweet, as they tend to have a high sodium content.
Department of Clinical Nutrition, Peking Union Medical College Hospital
Professor Yu Kang