Have you been diagnosed with hypertension and recommended to reduce the sodium intake of your diet? Here we give you 3 tips to carry out this task.

For many people, reducing sodium intake is an inescapable task, since their cardiovascular health depends on it.

This mineral is one of the most abundant in the body and performs such essential functions as ensuring the transmission of the nerve impulse.

However, its sufficient intake is associated with a poor prognosis in those individuals with hypertension.

Therefore, we are going to provide you with a series of recommendations to reduce it in your diet. If you put them into practice, you will be able to see how you improve your state of health in the medium and long term.

However, these tips should be taken by anyone who has problems with the handling of this mineral. In the case of athletes or people who exposed to a high level of sweating, the indications could be different.

How To Decrease Sodium Intake?

Next, we will expose dietary techniques that will help you reduce the presence of sodium in the diet.

Remember that if you have doubts about the need to restrict the contribution of this mineral, the best option is always to consult with a specialist who will be able to help you plan an optimal diet.

1. Beware Of Canned Food

Pickles or canned foods are an excellent option to have products that are out of season or to increase their shelf life. They are an attractive and comfortable way to consume certain vegetables throughout the year.

Canned legumes, for example, fall under the category of healthy processed. Its regular intake guarantees an adequate supply of fiber, which is directly related to better intestinal health.

This stated in research published in the International Journal of Clinical Practice, where they defended when it comes to reducing traffic problems in older adults.

However, pickles often contain high doses of sodium, which could be harmful to certain people.

Experts link the dietary contribution of this mineral with an increase in blood pressure, although the latest scientific articles show some disagreement in this regard.

However, until certified otherwise, the medical prescription is to reduce salt in hypertensive patients.

2. Reduce Sodium Intake Through Sauces

Sauces usually contain high amounts of salt. When it comes to reducing sodium intake, it is beneficial to remove this type of food from the usual diet.

Although the worst of these products is not the mineral content of them, their excessive caloric intake.

In some cases, the presence of trans-type lipids in its composition is another negative factor.

These fats linked to an increased risk of developing chronic inflammatory diseases, according to an article published in the journal BMJ.

In the case of considering consuming a sauce, it is best to make it homemade. So this way, we will know the ingredients that compose it, and we will be able to choose its origin.

In the case of buying industrial type, it is essential to look at the labeling and avoid those that contain high amounts of sodium, trans lipids, and additives.

It is good to get advice in this regard and check the nutritional tables that accompany the packages.

3. Stay Away From Fast Food

Fast food industries often add tremendous amounts of salt to foods to improve palatability. For this reason, their sodium content is high.

Also, dishes from fast-food chains contain chemical additives that can be harmful to health. These foods tend to be fried or battered, further reducing their nutritional quality.

When considering a balanced and healthy diet, it is essential to ensure the presence of fresh food on the menu.

At the same time, it is advisable to reduce the consumption of processed foods, to avoid the contribution of substances that may be harmful to the cardiovascular system.

As part of the strategy for addressing high blood pressure, nutritionists often recommend a drastic reduction of fast food.

In this way, they ensure that the patient does not have direct access to foods that complicate the internal fluid balance, leading to increased blood pressure levels.

Decreasing Sodium Intake May Be Necessary In Some Cases

If you suffer from high blood pressure, the specialist will probably recommend reducing sodium intake in your diet to avoid complications derived from the progression of this pathology.

To comply with this guideline, you must take into account the advice that we have provided in this article.

Remember that the basis of a healthy diet is variety and, above all, the predominance of fresh products and vegetables.

Try to combine a proper diet with the practice of physical exercise regularly to promote a correct state of health.

Lastly, if you are an athlete and you train outdoors, consult a nutrition professional before deciding to cut back on dietary sodium. Otherwise, you could jeopardize the electrolyte balance and, with it, sports performance.

Nutrition is a crucial aspect of managing thyroid disorders. Do you want to know what changes you have to make in your diet if you have subclinical hypothyroidism? Below we detail them.

Sub clinical hypothyroidism is characterized by no symptoms, which does not mean that it is not necessary to modify the diet to avoid complications soon.

Detection of this pathology based on blood tests, in which the elevated TSH hormone found, but without abnormal values of the thyroid hormones T3 and T4.

This reveals a malfunction of the thyroid gland that does not reach the point of complete hypothyroidism.

It is a frequent pathology in the population, with a higher incidence among women than men.

We are going to tell you how to adjust the diet if you suffer from this condition.

Increase Selenium In The Diet For Sub clinical Hypothyroidism

One of the critical micro-nutrients in the management of this pathology is selenium.

According to research published in the journal Nutrients, the nutrient selenium is involved in the reactions that regulate the production of thyroid hormones.

Inadequate intakes of this mineral appear to be associated with an increased risk of developing pathology.

The good news is that this substance can be found abundantly in foods from the plant kingdom, such as nuts. Fish and shellfish are also rich in the nutrient.

The Importance Of Iodine

Iodine is a mineral that could reduce the incidence of sub clinical hypothyroidism when it is provided regularly through the diet.

The thyroid gland needs iodine for its metabolism, and its incorporation is by law, in certain countries, and in certain foods that bought in the supermarket.

There are studies based on case reports that ensure that the intake of said nutrient manages to improve the prognosis of sub clinical hypothyroidism in postmenopausal women.

An example of them the one published in the Journal of Physiology and Biochemistry.

This mineral found in many marine products, such as fish, algae, and, above all, iodized salt.

Diagnosed patients usually recommended using this last product to flavor their meals.Selenium from food may help prevent thyroid problems.

Adjust Calories If You Have Hypothyroidism

One of the consequences of worsening thyroid function is a decrease in energy expenditure.

This translates into an imbalance of the caloric balance in favor of intake, which leads to weight gain.

Being overweight from a thyroid malfunction increases risk factors for other diseases.

To minimize this impact on body composition, strategies oriented to this carried out.

Some of them consist of restricting the intake of fats or carbohydrates.

However, intermittent fasting works best. These types of protocols reduce caloric intake while promoting processes such as lipolysis and autophagy, which is positive for health.

According to a publication in the journal Applied Physiology.

Nutrition, and Metabolism, which analyzes the effects of fasting on the body composition of subjects suffering from hypothyroidism.

This dietary protocol is effective in reducing the body mass index and insulin resistance.

The optional thing would be, in this type of situation, to eliminate breakfast, since adherence to the diet is higher as well.

Appetite is usually less in the morning, due to a series of hormonal changes marked by the circadian cycles.

Eliminating breakfast is a dietary option that restricts daily calories in sub clinical hypothyroidism.

Diet Management is Key in Sub Clinical Hypothyroidism

Patients with sub-clinical hypothyroidism need to monitor certain aspects of the diet to prevent disease progression.

Most of the dietary changes consist of the increased intake of fish and nuts. In this way, they can benefit from higher intakes of iodine and selenium.

Another aspect of being monitored is the changes in body composition that occur over the months.

Hypothyroidism leads to a reduction in caloric expenditure that requires an adjustment from the diet.

To prevent unwanted weight gains, the inclusion of an intermittent fasting protocol is a good option.

In this way, calories ingested and insulin resistance reduced, which will have a positive impact on health in the medium and long term.

Gain Muscle mass – Now that you can take more care of your diet, be sure to include the right amount of protein. These are 12 foods that cannot be missing from your menus if you want to increase muscle mass.

#1. Spinach

This vegetable contains a remarkable source of glutamine, an amino acid important for the development of lean muscle mass. It also helps increase endurance and muscle tone.

You can prepare it raw in a salad. If you add carrot, fresh cheese, and some nuts, the result is a light and, at the same time, a protein starter.

#2. Low-Fat Dairy

You will find a valuable source of protein of animal origin in milk and its derivatives (yogurts and cheeses). The important thing is that you choose their skim or low-fat versions.

• If you take them at night, in addition to recovering muscle, you will be promoting rest, thanks to its tryptophan content, an essential amino acid that helps control insomnia.
• The cottage cheese -very like cottage cheese without pressure- is a real treat for the musculature that contains casein, a protein that digests slowly.

#3. Eggs

This food(egg) is considered one of the most complete that exists. It highlights a large number of nutrients it has, its bioavailability (in relation to the nutrients present in other foods), and the balance of the amino acids in its protein.

Most of the proteins are in the white, while the fats are concentrate in the yolk.

#4. Turkey and Chicken

Taking advantage of the proteins of white meats such as chicken, turkey, or rabbit means that in addition to gaining muscle(Gain Muscle mass), we will be avoiding the saturated fats of red meats such as veal or lamb. For every 100 grams of chicken breast, you get 30 grams of protein.

Avoid cooking it in the batter. Ideally, prepare grilled breasts and avoid sauces and mayonnaises, unless they are low in fat.

#5. Vegetables

Food of animal origin is an excellent source of protein. However, also some vegetables, especially legumes, provide this nutrient to the body.

• When we consume protein foods of plant origin, it is essential to combine them with other foods that complete the list of amino acids that we need. For example, an excellent mix is a plate of chickpeas or lentils with rice.
• In addition, legumes provide you with a large amount of magnesium, which can help reduce cramps.
• Its fiber also benefits you: some studies have verified that a low fiber diet favors muscle contractions.

#6. Tuna

It is one of the foods made up almost exclusively of proteins, it is easily metabolized, and it is a perfect ally to increase(Gain) muscle mass. Tuna has more protein content of high biological value (23 grams per 100 grams) than meat.

• Once inside the body, its omega 3 promotes the production of proteins that improve the recovery of injured muscles and reduces the risk of ramps.
• Other bluefish, such as salmon or sardines, are also a good source of omega 3.
• An excellent way to prepare tuna is a grill with a few garlic peppers, a dash of lemon, and a handful of parsley.

#7. Red meat

Meat is one of the foods that provide the most protein. The richest in this nutrient is a horse, followed by beef. However, it is preferable to consume chicken meat, which, although it is not red meat, contains as much protein as horse meat and much less fat, which makes it a much healthier option.

#8. Peanuts

They are not the best source of protein, but if we combine them with legumes or whole grains, we can achieve a complete protein. The nuts with the highest protein content are peanuts, walnuts, and almonds.

• You can eat a handful at breakfast or mid-morning, as a snack. But do not overdo it, since these foods provide a large amount of calories. Peanuts contain 567 calories per 100 grams.
• In addition, nuts and some seeds (such as sunflower seeds) are very rich in magnesium, essential to maintain good muscle tone and avoid injury.

#9. Sweet potato

Roasted sweet potato is an excellent way to obtain potassium, essential to gain muscle mass.

• Helps maintain the body’s water balance, nerve impulse, and muscle contraction.
• In addition, a small amount is enough to feel satiated, and its sweet flavor will make you want something less healthy.

#10. Banana

In addition to being rich in carbohydrates, essential when doing some type of muscle training, it contains three essential nutrients for your muscles.

• It is one of the richest foods in potassium, and, in addition, it provides you with a good dose of magnesium and calcium.
• In addition, it can be of great help in preventing muscle spasms.

#11. Avocado

Avocado gives you approximately 1000 milligrams of potassium.

You can add it to your salads, eat it for dessert or spread it on the morning toast to prepare your muscles early in the day.

#12. Citrus

Any citrus fruit suits you because its vitamin C is necessary to make collagen, which is present in muscle fibers and keeps them elastic.
To ensure that your body receives the necessary amount of this vitamin, take one orange (or two tangerines) and two kiwis daily.

Advantages OF Increasing Muscle Mass

Eating consciously so that your muscles are in shape and have all the nutrients they need provides you with numerous benefits:

• Helps prevent fractures. By strengthening connective tissues, bone density increases, and, incidentally, the risk of injury and the chances of getting osteoporosis are reduced.
• Metabolic rate increases. The more muscle we have, the higher our resting metabolic rate. That is, without doing anything, you can burn calories.
• You gain quality of life. Among other things, increasing muscle mass helps boost balance, regulates the amount of sugar in the blood, improves the quality of sleep, and relaxes the mind.
• Improve posture. And it can prevent nonspecific back pain (the cause of which is not usually discovered).

How Long Does it Take to Gain Muscle Mass?

If, in addition to eating well, you have proposed to gain muscle following a training routine. You should know that different aspects intervene in the results. First, genetic. In this matter, we can do little. The other three factors are:

• The type of training.
• Feeding.
• Rest.

People who start to build muscle notice changes in muscle volume in the first two months. But they are the consequence of an increase in muscle glycogen reserves, which in turn retain fluid.

In this matter, you have to think long term. A visible muscle gain requires time and perseverance. The first year of gymnastics already begins to notice the gain of muscle, but it is from the second when the changes start to be considerable.

The Importance of Taking Care of the Muscles

If throughout our lives, we have not been too constant and regular with physical exercise, from the age of 40, we lose up to 8% of muscle mass in the following 10 years.

From that moment, everything accelerates: if we continue to lead a more sedentary than active life, as we enter the seventh decade of life, that loss increases up to 15%.