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Diet for hypertension: what minerals to take

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Diet for hypertension: what minerals to take

Diet for hypertension: what minerals to take

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The diet for hypertension should pay particular attention to the intake of certain minerals: here are which ones to avoid and which ones not to miss Eating habits are a very important element in blood pressure control. The onset of hypertension or pressure problems should always lead to an examination of one’s eating habits, in order to identify what are the necessary changes to be made in one’s diet and lifestyle.
The worst enemy of hypertension
The first habit to change in case of high blood pressure is definitely sodium intake . We must learn to control the quantities we ingest in order to drastically reduce the intake of this mineral which, among all, is the most harmful to the health of hypertensive patients because it activates metabolic processes which lead to increased arterial stiffening. Giving up sodium is not easy, because it is the most present element in salt (sodium chloride) that we use to give flavor to foods: many patients fail to lead low sodium diets because of the change in the taste of foods. In these cases – and in all cases in which the sodium intake must be reduced – alternative solutions can be used, such as IDEALE, which is able to maintain the flavor by strongly reducing the amount of sodium.
A diet for high blood pressure: friendly minerals
Here is a small list of minerals that, in case of hypertension, should instead be introduced into your diet:
  • Unlike sodium, potassium is an element that is advisable to take in case of high blood pressure. In addition to helping to regulate blood pressure, it has beneficial effects for the body.
  • Even the magnesium helps regulate blood pressure , the amount of sugar in the blood and various muscle and nerve functions. As with potassium, many people don’t get enough magnesium.
  • The calcium plays an important action in reducing systolic blood pressure in individuals with hypertension. The best sources for calcium are dairy products (trying to choose those with the lowest fat content), vegetables (eg spinach and broccoli) and legumes

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Excess sodium and depression: is there a connection?

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Excess sodium and depression: is there a connection?

Excess sodium and depression: is there a connection?

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A diet with too much sodium and too little potassium could affect the development of depression. Especially the younger ones are at risk.

Can diet and mental health be related? Yes, according to a very recent study , which suggests that diet is a poorly considered factor but important for good health not only physical but also mental. The study, in particular, focuses on prolonged consumption of foods high in sodium and low in potassium .
Diet and depression: the role of sodium
This type of food – salty, rich in saturated fats and added sugars: all foods that more and more frequently form the basis of “Western” nutrition – if consumed regularly in an unbalanced diet, seem to have effects on neurotransmitters, on behavior and on cognitive abilities. This finding comes in addition to that of a previous study , which argued that mutations in the gut microbiome can have effects on brain function: sodium-rich elements affect gut health, also having repercussions on brain and mental health.
Too much sodium in the diet: the risks for teenagers
Unhealthy eating habits are linked to a higher incidence of depression in adults, while depressive symptoms appear to be reduced when a healthier diet is adopted. The biggest danger , however, is for teenagers . In fact, younger people seem more vulnerable than adults to the negative effects of an unregulated diet: the brain, still in the development phase, is more sensitive to the effects of nutrition on the neural mechanisms that regulate and emotions. According to the study, girls are more at risk of their male peers. An intervention that regulates and limits the consumption of foods that contain sodium and introduces more potassium-rich foods into the diet is therefore to be considered a possible action to be taken to improve the mental health of younger people. To reduce the amount of sodium in the diet it is possible – in addition to choosing to put more fresh foods, fruits and vegetables on the table – to use IDEALE instead of normal table salt: the cardiovascular system will also benefit !

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Potassium: why is it important for our diet?

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Potassium: why is it important for our diet?

Potassium: why is it important for our diet?

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Most people do not get enough potassium in their diet but it would be important to do so, as it presides over some of the body’s life processes . Here’s what potassium is for and how to get the right doses.
Benefits of potassium
Potassium has multiple beneficial effects on our body:
  • Reduces the risk of stroke
  • Lower blood pressure
  • Preserve bone density
  • Reduces the chance of kidney stones
Electrolyte balance
One of the most important functions of potassium is in fact to regulate the electrolyte balance , counteracting the effects of sodium and to maintain constant pressure. Reducing sodium is very important to keep blood pressure low, but getting the right amount of potassium could be just as important.
High potassium diet
Among the best sources of potassium we can find above all unprocessed foods such as:
  • Leafy green vegetables (such as kale, cauliflower, or spinach)
  • Fruits (e.g. melons, figs, plums and dates and the famous bananas!)
  • Avocado (it is the richest fruit in potassium ever)
  • Tomatoes and potatoes
  • Legumes (especially soybeans, beans and lentils)
It is advisable to consume these foods often to counteract the effects of sodium. Obviously eating them without salt . We are biased but we recommend dressing them with IDEALE fine or coarse, which contains potassium chloride but very little sodium.
Amount of potassium
The lack of potassium in the diet can cause health problems if it is mild symptoms may include fatigue, malaise and constipation. If, on the other hand, it is a more serious deficiency, severe muscle weakness can occur, with spasms and tingling, difficulty breathing, tachycardia, mental confusion and intestinal obstruction.

The average daily requirement of potassium is about 3 grams : in healthy individuals, excesses are normally excreted in the urine, but an excess can be very harmful for people whose kidneys are not fully functional. It is therefore important to always follow the advice of your doctor when choosing a specific diet.

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Is sodium bad for your health? All the pros and cons

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Is sodium bad for your health?
All the pros and cons

Is sodium bad for your health?
All the pros and cons

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Is sodium bad for your health? Here is everything you should know about this essential element for the body that hides some health pitfalls.
Pros: sodium functions
Salt is labeled as a food dangerous to health because of the main element that makes it up for just under half: sodium. However, sodium is necessary for our body to function properly. In fact it plays a fundamental role in the transmission of the messages that the brain sends to the body and vice versa. It is also an essential element for the functioning of the heart. But, as with almost all the things we eat, the problem is the quantity that we eat.
Cons: excess sodium
Like everything, in fact, sodium must be taken in the right doses. Too much sodium is bad for our body because it increases water retention and consequently increases the volume of blood, raising the pressure and this increases the risk of developing hypertension and heart problems such as heart attack and cerebral vascular problems such as stroke. It has been shown that sodium intake should therefore be limited to a maximum of 2,300 mg per day , although the ideal amount should not exceed 1,500 mg per day.
What is the risk of getting too little sodium?
The possibility of taking on a quantity of sodium so low as to endanger health is very low: in fact our body does not require large quantities of sodium to function, a quarter of a teaspoon of salt a day would be enough! It is a quantity that we all normally eat through our normal diet (in fact, sodium is not present exclusively in salt). Therefore, excluding people who suffer from particular pathologies for which a controlled sodium intake is necessary or for people who due to very demanding physical activity must be careful to correctly replenish salts, the risk of not taking enough sodium is really remote.
What about the risk of taking too much sodium?
According to the latest statistics from the Ministry of Health, the per capita use of salt is estimated on average at 10 grams per day, double the maximum suggested by the World Health Organization! Precisely because sodium is not only contained in salt but also in many foods, the risk of “exceeding” the daily dose is very high. The secret is therefore to have a regulated diet rich in fruit and vegetables. We suggest you replace common salt with IDEALE which, thanks to scientific research, has also managed to obtain a taste like that of salt but with a sodium intake reduced by upto 75%.

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