Here is useful information about food for those who suffer from high blood pressure.
☆ There are many! High blood pressure measures☆
◆It changes just by changing the salt! Types of salt and high-salt foods that Japanese people often eat... By learning more about salt, let's review the salt we use!
◆Not just low salt! Take measures that suit you... Let's take measures against high blood pressure without difficulty by knowing various measures!
☆ high blood pressure ☆
What is salt in the first place? What kind of salt should I choose? ?
◆ Take measures that suit you! ! ~Meals~
Recommended recipes in collaboration with [Delicious Kenko Co., Ltd.]
Beef roll with green pepper
We used beef, which is rich in zinc, which is related to taste, and bell peppers, which are rich in vitamin C, which helps absorb zinc. The salt content is also modest.
Dried dried radish and tuna curry stir-fry
Recipes that can be made with regular food that are nice when you can't go shopping.
Kiriboshi daikon does not need to be rehydrated, and potassium can be efficiently ingested.
If you want to know more recipes, click here ↓ Oishi Kenko HP
☆ In the first place, what is "salt"? ?
Salt is officially called "edible salt", and refers to a solid substance that contains more than 40g of sodium chloride per 100g.
Raw materials for sodium chloride are broadly divided into sea salt, rock salt, sun-dried salt, and lake salt.
It is divided into the following types according to the difference in the refining method of the raw materials used.
<Natural salt>
Also known as natural salt. Contains around 80% sodium chloride and a moderate amount of minerals.
It is dried by natural wind and the power of the sun, and the production volume is small.
Currently, it is prohibited to use this expression, and it is often expressed as 'salt of XX' or 'coarse salt'.
<Purified salt>
Salt that is made up of 99.5% or more sodium chloride. the least nutritious.
<Regenerated salt>
Salt made by adding bittern and minerals to refined salt and natural sea salt.
Many people think that the cause of high blood pressure is eating too much of these "salts", but that is a little different.
The sodium chloride in salt raises blood pressure.
Then you may think that you shouldn't take sodium chloride, but it helps excrete waste products from the body
Sodium chloride also helps muscles and nerves work.
Sodium chloride isn't the bad guy, just that it's not good to take too much of it.
How difficult, isn't it?
☆ What kind of salt should I choose? ?
Salt, especially high in sodium chloride, increases the risk of high blood pressure.
For this reason, you should be careful not to consume too much "refined salt", which contains a large amount of sodium chloride.
If possible, "natural salt" with a large amount of minerals and a small amount of sodium chloride seems to be good.
Look at the back of the package when you buy salt. If it contains 99.5% or more sodium chloride, it is considered “refined salt”.
This will help you decide when to buy. Refined salt is often salty and smooth, so you can tell the difference in taste.
I still want to reduce the salt even more! For those who say, I think you can try using ''reduced salt''.
Many people may have seen displays such as "50% less salt" at supermarkets.
These reduced-salt versions use potassium chloride or magnesium carbonate instead of sodium chloride.
Minerals have different tastes: sodium = "salty", potassium = "sour", magnesium = "bitter", and calcium = "tasteless". If the composition ratio of sodium decreases, the saltiness will decrease, and you will feel strongly that the composition ratio has increased accordingly.
Since the taste is adjusted, the taste will differ slightly depending on the product, so it may be a good idea to look for a product with a taste that suits you.
However, if you have kidney disease or have decreased renal function, there is a risk that each mineral will accumulate excessively, so please consult your doctor before use.
Salt is contained not only in salt, but also in a wide range of foods such as miso, soy sauce, and wiener sausages.
It is also important to know how much salt is in which foods. Below are some examples of high-salt foods that Japanese people often consume.
Please try to reference. 
If you leave the soup in the cup ramen, you can cut the salt! We tend to think that, but in fact, noodles and crabs contain salt.
Depending on the product, the noodles and kayaku may account for about half of the total salt content.
Stop eating altogether! Even if it doesn't go that far, it may be better for people who eat a lot to eat less.
1, "Taste" that is falling without knowing
Humans perceive taste through taste buds located on the tongue and mucous membranes of the mouth. The number of taste buds decreases with age, and it is said that the number of taste buds in the elderly is about half to one-third that of newborns. However, since the rate of awareness is quite small, it is difficult to notice that the sense of taste is declining.
Because of that, without knowing it, I started to prefer a stronger flavor, and in order to achieve a stronger flavor, I began to use more salt...
I'm in a state of.
This means that you may be able to reduce the amount of salt if you prevent the function of your taste buds from deteriorating.
Taste buds are metabolically active and are renewed every month. What is necessary for this reincarnation is "zinc".
If you can prevent the loss of taste buds by ingesting zinc, you won't feel the taste unless it's a strong taste...
It should also be less.
It is said that about 30% of all cases of decreased taste due to zinc deficiency. In addition, it is said that about 70% of people improve their symptoms by ingesting zinc.
If you think you've grown to like strong flavors, try incorporating foods that contain a lot of zinc.
<Examples of foods rich in zinc> *Refer to the Standard Tables of Food Composition in Japan (2020 edition)
2. When you eat too much salt
It is difficult to control the salt content of food that is prepared from the beginning, such as eating out, instant food, convenience store bento, etc.
In such a case, let's take a way to help the salt you take out of your body!
①Dietary fiber Dietary fiber has the function of binding sodium in the intestines to the outside of the body. Among dietary fibers, sticky ones are said to be effective in excreting sodium.
Among them, it is said that alginic acid contained in seaweed can be expected to work more.
Seaweed, kelp, and mekabu are recommended.
(2) Potassium When potassium is ingested, sodium is excreted instead of potassium being absorbed into the body.
If your blood pressure is rising and you are concerned about swelling, you may want to actively take it.
Fruits and vegetables are especially rich in potassium, and bananas, melons, spinach, and potatoes are recommended.
However, if you have impaired kidney function, be careful not to take too much potassium, so consult your doctor.
3. Take advantage of the synergistic effect of taste
By devising the seasoning, you will be able to feel the taste firmly even with less salt.
Let's know the combination of taste and reduce the salt.
(1) Saltiness + Umami By adding umami, even a small amount of salt can give you a good taste.
Dashi is a concentrated umami flavor. Let's make good use of this dashi.
<Ingredients rich in umami>
・Glutamic acid: kelp, seaweed, tomato, cheese, etc. ・Inosinic acid: bonito flakes, beef, chicken, pork, seaweed, etc. ・Guanylic acid: dried shiitake mushrooms, seaweed, etc. ・Succinic acid: clams, clams, etc.
Using these ingredients in combination is more effective than using them alone.
It may come as a surprise, but tomatoes and cheese can also be used to make dashi.
In fact, seaweed also contains three umami compounds (glutamic acid, inosinic acid, and guanylic acid).
You can see why norimaki and onigiri are delicious.
<Better combination of dashi>
☆ Glutamic acid + inosinic acid... A typical example is the standard combination of kelp and bonito.
It is said that the umami taste increases by about 7 times compared to using it alone.
Kombu and bonito flakes should be used at a ratio of about 1:1 to enhance the umami.
☆ Glutamic acid + guanylic acid... A typical example is a mixture of kelp and dried shiitake mushrooms. It is often used for steamed egg custard.
Kombu : Dried shiitake mushrooms = about 7:1 ratio brings out the umami.
(2) Saltiness + Sourness Originally, salt is added to suppress the sourness, but conversely, even if the saltiness is less, if you add sourness, you can still feel the taste.
Make good use of citrus acidity such as vinegar, lemon, kabosu and citrus.
Acetic acid, which is abundant in vinegar, has the effect of dilating blood vessels, so it is recommended for people with high blood pressure.
4. Incorporate healthy oils
It is said that EPA, the oil contained in blue fish, and α-linolenic acid, which is converted to EPA in the body, have the effect of improving blood flow and lowering blood pressure.
①Fish that is rich in EPA and easy to take in
Mackerel, sardines, horse mackerel, saury, etc.
② Foods rich in “α-linolenic acid”
perilla oil, linseed oil
It is weak against heat, so it is recommended to add it at the end of cooking or eat it over salads, soups, yogurt, etc.!
Please adjust while watching the taste.
*Because it is oil, if you eat too much, the calorie will increase at the same time. Aim for 1-2 tablespoons per day.