Why Eat Less Salt To Prevent And Control High Blood Pressure And Kidney Disease.

Did you know that daily salt intake is closely related to whether you will develop high blood pressure? Liu Lisheng, chairman of the World Hypertension Federation and a professor at Fuwai Cardiovascular Hospital, said that the theme of this year's Hypertension Day is "Salt and Hypertension", because too much salt is an important risk factor for hypertension, so reducing salt intake The amount can significantly reduce the risk of stroke, heart disease and chronic kidney disease. The World Health Organization advocates that each person consumes 5-6 grams of salt per day for a healthy and light diet.

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     It is estimated that the number of hypertensive patients in China is about 200 million, and 1 in 5 adults suffers from hypertension. The prevalence of hypertension in some northern regions is as high as 30%, that is, 1 in every 3 adults suffers from hypertension. China has become one of the countries with the most serious hypertension hazards in the world.

Why does eating more salt increase blood pressure?

    Kong Lingzhi, deputy director of the Department of Disease Control and Prevention of the Ministry of Health, said that excessive intake of sodium salt is one of the important risk factors for hypertension. A person who eats 2 grams of salt a day will raise systolic and diastolic blood pressure by 2 mm Hg and 1 mm Hg, respectively. The survey shows that the average salt intake per person in China reaches 12 grams per day, of which the daily intake of salt per person in the northern region is 15-18 grams, and the daily intake of salt per person in the southern region is about 10 grams. Hypertension caused by high salt has become a "silent killer" of public health in our country. Therefore, people across the country should "reduce salt intake and prevent and control hypertension."

So, why does eating more salt increase blood pressure?

    Gao Jiuming, a professor at the Cardiovascular Disease Prevention and Research Center of the Ministry of Health, said that the main component of salt is sodium chloride, which exists in the human body mainly in the form of sodium ions and chloride ions in the extracellular fluid. The ions work together to maintain the normal state of balance inside and outside the cell. When people ingest excessive salt, due to the effect of osmotic pressure, extracellular fluid increases, blood volume increases, and at the same time, the return blood volume, ventricular filling volume and cardiac output increase, resulting in increased blood pressure.

    In addition, the increase in the concentration of extracellular sodium ions will cause extracellular sodium ions and water to run into the cells, causing the cells to swell. Vascular resistance, on the other hand, enhances the reactivity of the arteriolar wall to the substances in the blood that constrict blood vessels (such as epinephrine, angiotensin, etc.) High salt intake can also cause extracellular calcium to flow into cells, inhibit sodium-calcium exchange, reduce calcium excretion from cells, and eventually lead to increased calcium ion concentration in vascular smooth muscle cells, causing vascular smooth muscle contraction and peripheral vascular resistance. ,High blood pressure.

    "It can be said that sodium salt has the effect of regulating blood volume, vascular elasticity and blood pressure, which determines the indissoluble bond between sodium salt and hypertension." Gao Jiuming said.

Limit pickled and high-sodium foods

    Sodium in salt is an important substance to maintain metabolism. Too low sodium will lead to physiological metabolic disorders. The China Hypertension League recommends that the daily salt intake of ordinary residents should not be less than 3 grams. However, excessive intake of salt can lead to disease, so the World Health Organization proposes a daily intake of 6 grams of salt per person. In 2006, the salt intake was changed to 5 grams.

    Gao Jiuming said that in view of the large gap between the actual salt intake of Chinese residents and the recommendation of 6 grams, the Chinese Nutrition Society maintains a healthy adult's daily salt intake (including salt in soy sauce and other foods) of 6 grams. Suggest.

How much are 5-6 grams of salt? It is the amount of salt that is filled with a flat beer bottle cap.

    Yang Gonghuan, deputy director of the Chinese Center for Disease Control and Prevention, said that Asians are salt-sensitive, and blood pressure rises significantly with increasing salt intake. Eating less sodium can prevent high blood pressure in healthy people. For patients with high blood pressure, it can greatly improve the effectiveness of their drugs to control high blood pressure, thereby making them less likely to suffer from heart disease. These salts are either added to our food by ourselves or added to the food produced by the food company, which then becomes the food on our table. Therefore, the public should eat food selectively and avoid excessive salt intake.

    For example, the public should eat less preserved foods, such as sauces, pickles, bacon, bacon, luncheon meat, sausages, hot dogs, etc.; Eat pasta and pastries, etc.; eat less salty fast food, such as hamburgers, fried potatoes, etc.; eat less breaded, fried, smoked, canned, salted fish; pay attention to salty drinks, etc.

    Chen Jichun, an associate professor at Fuwai Cardiovascular Hospital, said that in addition to high salt content in preserved foods, cooked meat products, instant fast food and snacks, there are also a lot of condiments such as monosodium glutamate, soy sauce, tomato sauce, sweet noodle sauce, yellow sauce, hot sauce and fermented bean curd. Therefore, when cooking food, it is best to season it with vinegar, sesame paste, curry, cooking wine, and spices, and add garlic, ginger, green onion, and pepper to enhance the flavor.

 Eat more fresh fruits and vegetables, exercise more to prevent kidney disease

    To get the nutrients that keep your blood pressure and heart-healthy, choose fresh vegetables, fruits, beans, fungi, whole grains, and fat-free or low-fat dairy products.

    Gao Jiuming said that food rich in vitamins, minerals, cellulose, and other nutrients, and low in calories can be called nutritious food. For example, vegetables and fruits contain a lot of vitamins, minerals, and fiber, and are low in calories. Eating a variety of fresh vegetables and fruits can help control weight and lower blood pressure; apples, bananas, cucumbers, celery and other fruits and vegetables are low in sodium and potassium. High, it is also beneficial to lower blood pressure; rough processed whole grains are rich in cellulose, which helps to lower cholesterol, prevent arteriosclerosis, and increase satiety, which is good for weight maintenance. Eating fish at least twice a week, fish oil rich in ε-3 fatty acids can help reduce the risk of death from coronary artery disease.

    Elevated blood pressure is closely related to weight gain, and a weight change of 5 kg is enough to show a significant change in blood pressure. Therefore, in addition to restricting diet to maintain weight, increase the amount and intensity of physical activity to match calorie intake. Gao Jiuming suggested that adults should insist on physical activity for at least 30 minutes every day or most days. If they cannot do 30 minutes, 10 minutes of exercise is also advisable. "Exercise is a good medicine for relaxation, which also lowers blood pressure."

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