High blood pressure is leading risk factor for death in the world, This has been reported by the Pan American Health Organization. A condition that does not appear overnight, but can be controlled with medication, good eating habits and sports activity.
- In colombia, the National Strategy for the reduction of salt and sodium consumption 2012 -2021 issued in 2015, will allow from the evaluation of results and impact of actions on health, measure co-responsibility in health self-care and the management of the food industry sectors and others involved in promoting quality of life.
To understand in a simple way how hypertension develops, it is important to explain that the walls of the arteries have an elastic layer or tunic and a muscular one, which allow it to dilate and contract as the blood pumps. When a person has high blood pressure, the inner and outer walls of the arteries become hardened by inflammation. and lose the ability to perform the dilation and contraction exercise, which increases blood pressure in the body.
When this phenomenon becomes recurrent causes the heart to pump blood with more force, thus increasing the pressure exerts the passage of blood through the arterial bed.
Untreated hypertension, or in people who are unaware of the effects of this so-called silent disease, is a cardiovascular risk factor high for people who also have Metabolic Syndrome (the presence of other cardiovascular risks such as glucose intolerance, insulin resistance that are precursor states of diabetes, abdominal or visceral obesity, high levels of triglycerides and LDL ( the popularly called bad cholesterol), low levels of HDL (good cholesterol).In addition to heart attacks, hypertension is also associated with cerebrovascular diseases, such as ischemia, commonly known as stroke, thrombosis, heart failure or kidney failure .
- To avoid or reduce the risk and damage that becomes visible over time, Iborn Sofia Morales Salcedo director of the Nutrition and Dietetics Program, teacher and researcher of the Faculty of Health Sciences of the San Martín University Foundation, people diagnosed with hypertension, or with those who wish to prevent it, especially when there is a history or health conditions for its development in the family nucleus:
Healthy lifestyles reduce negative effects and events generators of disability or death in people with hypertension. How to build healthy lifestyles?
- Consume foods rich in fiber such as fruits and vegetables, whole or in preparations that require only washing or cutting into medium portions, so that the chewing process is enjoyed. Your body will thank you.
- If you want to flavor or season meats (poultry, fish, pork, beef) and other foods, use lemon, garlic, oregano, basil, cardamom, ginger, among others. They enhance the flavor of food and control the intake of sodium and salt.
- Serve foods with little salt added during preparation. Remember to remove the salt shaker or simply discard it from your kitchen.
- Avoid eating ultra-processed foods with added salt or flavoring additives.
- Remember fruits and/or vegetables can have a sweet taste, and sodium may be present in their nutritional composition.
- Add olive oil to improve the taste, smell, softness and nutritional quality of foods that require fat for consumption or cooking.
- Practice physical activities such as walking, swimming, cycling, reduce the accumulation of fatty tissue, avoiding overweight and obesity. 30 minutes are indicated, three times a week and in a space free of dangers. Always consult your doctor before starting new routines of physical activity or sport.
- Reduce the consumption of flour and processed derivatives such as puddings, cakes or dough, cookies or others. They contain salt, sugars and trans fats that contribute to increased risk and arterial damage.
- Drink natural water, without additives, flavorings. Avoid the consumption of alcoholic beverages, energy drinks.
- It is important that all patients diagnosed with hypertension continue with the medical care and controls and the pharmacological treatment that has been assigned to them.
- Say no to cigarettes and dependent toxic substances.
- Smile, love, forgive and cook with joy all the foods that you have always eaten with excess salt and now you must control!