Science proves that adding too much salt to food not only hurts the heart, but also increases the risk of suffering a stroke.
This has been known for some time on the basis of countless clinical studies from which a direct link clearly emerges between the progressive increase in blood pressure values and the increase in the probability of suffering a stroke.
And that is to a damaging cerebrovascular event due to the reduction of blood supply (ischemia) to the brain tissue, with more or less serious consequences depending on the extent of the damage that the lack of oxygen has caused.
On the other hand, it is now established that keeping pressure values at least below 140 and 90 mmHg (maximum and minimum respectively) has an extremely positive impact in terms of general cardiovascular prevention. But how to do it?
On the table of the defendants
To control blood pressure in some cases may serve medications. Much more often, however, when the values are close to or slightly exceed the alert levels, it is sufficient to focus on lifestyle, especially on the food front.
To negatively affect the pressure is, in particular, the consumption of salt that in the diets of most countries of the world is decidedly too high. The average individual quota ranges from 6 to more than 12 grams per day (plus or minus one to two teaspoons).
While experts advise to keep it under 5 grams that would represent the ideal daily amount to balance needs and cardiovascular health.
Reduce sodium, not taste
Despite these recommendations, most people continue to underestimate the harms that can result from excess sodium, and very few are willing to give up the usual flavors in the name of a danger they don’t feel imminent.
Yet, the way to use less salt without giving up appetizing foods exists and is not even difficult to practice.
The first step is to progressively reduce the amount of salt used for cooking to get used to it little by little, and to avoid adding salt to the table. If the dish has been cooked correctly, it generally does not need to be made even more savory.
To accentuate the taste and give a note of originality to soups, fish, sauces, vegetables and meats you can focus on spices and aromatic herbs. In addition to the pleasant scent and taste, these often also contain beneficial microelements for the body, in particular antioxidants and antiplatelets.
These aromas also have a further advantage: they make it less necessary to add fats, which should also be consumed sparingly if we want to protect ourselves from dangerous amounts of lipids in circulation and cardiovascular accidents.
So, green light to parsley, basil, garlic, onion, oregano, thyme, marjoram, rosemary, turmeric, saffron, pepper and chilli.
And beware of the “hidden” one
It must also be remembered that we are not always aware of introducing salt. For example, canned foods, ready meals, dehydrated soups, packaged baked goods, cheeses (especially if seasoned) and, inevitably, red meats and sausages are particularly rich.
All foods that should not necessarily be avoided, but consumed wisely, in small quantities and on a few occasions during the week.
For those who just can not give up salt, finally, there are the well-known versions with reduced sodium content. They can help, but it is good to clarify that when you add them to foods, you should not abound anyway: you would end up consuming excess salts with the conviction of doing good.
Joycelyn Elders is the author and creator of EmpowerEssence, a health and wellness blog. Elders is a respected public health advocate and pediatrician dedicated to promoting general health and well-being.
The blog covers a wide range of topics related to health and wellness, with articles organized into several categories.