The blood pressure It is the result of the continuous increase in the force exerted by the pumping of the heart, which is why the lack of regular physical exercise and the excessive consumption of salt (sodium chloride) or processed foods rich in sodium, are a key factor for this condition.
That is, the salt could be noted as a main enemy of blood pressuresince the sodium that makes it up acts as a vasoconstrictor, increasing the strength of the blood so that it can flow better with the pumping of the heart, which increases the prevalence of hypertension.
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However, experts do not recommend completely eliminating the salt of the diet, since sodium is a vital mineral for the body to exercise neuronal and muscular functions.
In this way, the World Health Organization (WHO) suggests moderate consumption, less than 5 grams of salt per day, to reduce the risk of high blood pressure, maintaining stable health.
So that you can achieve it, in this article we tell you what type of salt does not raise blood pressure and what substitute condiments are a good alternative if you are hypertensive.
Why you have to control your salt consumption
The blood pressure It is the force exerted by the blood against the walls of the arteries, based on the pumping done by the heart, the blood volume, the arterial resistance and the diameter of the arteries.
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The salt plays an important role in the control of blood pressure, Well, hehate The form is a vasoconstrictor, this causes the arterial walls to contract and reduce their interior space, increasing the force of the blood when it is pumped so that it can flow, which causes blood pressure to rise.
What salt does not raise blood pressure
The sea salt It is produced by the evaporation of ocean water or water from saltwater lakes. It is considered the healthiest option if you want to prevent blood pressure from rising.
The sea salt It requires less processing and preserves trace elements: minerals that add flavor and color, and is available on the market in the form of fine grains or crystals.
Therefore, compared to the common salt (table salt) also known as mine salt, rock salt or rock salt; Sea salt contains sodium, but in a smaller amount in its composition; In addition, due to its processing, less quantity is required to season foods.
This leads many experts to highlight that the sea salt It provides more health benefits, including reducing sodium consumption and, therefore, controlling blood pressure.
However, although it is healthier than common salt to control the blood pressurethe key is not so much what type of salt you choose, but the amount you consume.
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That is, the WHO makes clear the importance of being very careful and not exceeding the consumption of salt or processed foods rich in sodiumsuggesting less than 5 grams per day, since in this way the development of high blood pressure is preserved or controlled.
Meanwhile, what professionals advise is to season foods with sea salt in grain after cooking and not during the process, since this way the flavor of the food is enhanced.
What salt does not raise blood pressure?
What is low sodium salt?
It is not enough to just lower the salt what you put in your food, if you eat processed foods with a lot of sodium or have a sedentary life. The reality is that there are several factors you should take into account to keep blood pressure controlled.
One of the ways to keep the blood pressureespecially if you already have a diagnosis of hypertension, is to opt for the consumption of low sodium salt. In the Spanish market you find several healthy options for dietary salts reduced in sodium.
In case you didn’t know them, below we share the types of low sodium salts Which ones will suit you best if you are hypertensive:
1. Potassium salt or sodium-free salt:
This salt contains very little sodium. The potassium salt It has potassium chloride and provides 70% less sodium than common salt.
A diet rich in potassium makes this mineral help counteract some of the harmful effects of sodium on blood pressure.
However, although it is an excellent option to replace the common saltthere is hypertensive people who do not choose potassium salt as an option because its taste is usually not very tasty, since it usually has a somewhat metallic flavor.
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2. Vegetable salt or low sodium salt
This salt is reduced in sodium and does not contain preservatives, since its base is naturally concentrated salt in vegetables, such as capers, garlic, onion, parsley, among others. This natural salt prevents fluid retention and, unlike potassium salt, its taste is more pleasant.
3-Sesame or Gomasium salt
He Gomasio It is one of the most used condiments in Japanese cuisine and macrobiotic cuisine. The sesame salt It is ideal to replace common salt and ingest less sodium.
His flavor It is soft, something similar to those nutsTherefore, it is ideal for seasoning salads, vegetables, rice, soups, breads, cookies and other culinary preparations.
What is low sodium salt?
What is the best salt for hypertensives?
The Himalayan pink salt It is another type of existing salt that is extracted from the Himalayan mountains. Its marine origin means that this condiment is considered a great source of minerals, such as calcium, magnesium, potassium, copper and even iron.
The Himalayan pink salt It has a very low concentration of sodium, for this reason it is one of the most suitable options for people with hypertension.
However, to date, there is no scientific evidence to corroborate their benefits for health, nor that its intake is healthier than common salt.
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Therefore, if you want to know what is the best salt for hypertensivesthe answer is that doctors often suggest replacing it by seasoning the food with potassium salt.
This is the best option to control the high blood pressuresince its formula provides potassium chloride and very little sodium.
In this regard, a study carried out by the Argentine Society of Cardiology suggests that even an incomplete replacement of table salt with potassium-enriched salt would generate benefits for human health.
The results indicate that the use of the potassium salt in relation to the intake of common saltthe stroke rate decreased by 14%, the rate of serious cardiovascular events by 13%, and mortality by 12%.
What is the best salt for hypertensive people?
How to replace salt for hypertensives
As we explained, there are alternatives to table salt with low sodium dietary salts. However, if you want to replace it with other substitute condiments, you should know that the solution is in your pantry.
Of course, the first thing you need is to have the conviction to lower your consumption of salt by own willas well as avoiding the intake of processed foods rich in sodiumsuch as sausages, preserves and precooked foods.
For this reason, specialists indicate that looking for other spices to replace salt is always a good option. Some alternatives that add a lot of flavor to your meals and help reduce the intake of salt are:
- Garlic fresh or garlic powder.
Try them with peace of mind that da flavor to your preparations and take care of your health.
This information does not replace in any case the diagnosis or prescription by a doctor. It is important to go to a specialist when symptoms occur in case of illness and never self-medicate.