This is the best way to improve heart health How to improve heart health • Cardiovascular studies have shown that using salt substitutes can improve heart health. • But heart experts also point out that the study's results don't necessarily apply to everyone because of different diets and higher amounts of processed foods. • Cardiologists recommend eating more fruits and vegetables as a way to reduce sodium intake without using salt substitutes. Switching from table salt to salt substitutes may help reduce stroke risk in people over 60 with a history of high blood pressure or a previous stroke. That's according to a study published in the journal Modern Medicine. The study-based study involved nearly 21,000 participants and took place in 600 villages in rural areas of five provinces in China. About 72% of study participants had a history of stroke and 88% had a history of high blood pressure. Participants were given free salt substitutes (about 75% sodium chloride and 25% potassium chloride) to replace common salt and were advised to use it for all dishes, condiments and preserves. food management. They were also encouraged to use salt substitutes less often than they had previously used salt to maximize their sodium reduction. Sufficient salt substitutes were provided to meet the needs of the entire household (about 20 grams per person per day). Participants in other villages continued their usual cooking and eating habits. The project is supported by the US National Health and Medical Research Council. “This study provides clear evidence of an intervention that can be implemented very quickly and at a very low cost… studies have shown it to be effective and these are benefits for the center alone. country. As confirmed by the lead investigator on the study and professors at the Institute of Global Health in Sydney, Australia, said in a press release. How relevant is the research? A big question from this study is whether it can be applied anywhere and in countries other than China. Cardiologists say: “Although I wish I could say yes, it is more realistic to say maybe no. The researchers also note that because the study looked at high-risk populations, the findings may not carry over to other populations (for example, people without high blood pressure and without previous stroke). This is also a study of a unique genetic/cultural group with specific eating habits/patterns and may not translate to other populations. The biggest barrier to reducing sodium intake in the US is that much of our sodium intake is not within our control. “In rural China, most meals are cooked from scratch, so sodium intake is within the control of the food processor. Americans consume more processed and processed foods – and a lot of them provide a lot of sodium even before we pick up the salt shaker,” the doctors explained. Sodium can also lurk almost anywhere, she says. For example, a plain bagel can contribute 450 milligrams of sodium, even before you put anything on it. The maximum recommended sodium intake is 2,300 milligrams per day, so a bagel is about 20% of the all-day sodium intake. "Salt substitutes won't help you much there," says the cardiologists. “Ultimately, baseline salt consumption is very high (assuming 20 grams of salt per person per day), so the effect seen may not translate to people consuming less salt initially,” she says. more. Nutritionists at Nutritionist have explained that in theory, a salt substitute should improve cardiovascular risk as it will certainly improve high blood pressure, but it comes with a price. “Potassium chloride replacement is a problem. As we age, our kidney function naturally slows down. We measure kidney function by glomerular filtration rate, or corrected glomerular filtration rate. “The kidney is our filter. So, the natural aging process will slow down kidney function, and the introduction of potassium directly into foods as a spice will negatively affect this,” assert the nutritionists. 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Many have been praised for their healing properties, even before their culinary use. Modern science today has shown that many of them actually offer significant health benefits. Here are the 8 healthiest herbs and spices in the world, backed by research. 1. Peppermint Relieves IBS Pain and May Reduce Nausea Peppermint has a long history of being used in folk medicine and aromatherapy. As is the case with many herbs, it is the oil component that contains the agents that affect health. Many studies have shown that menthol can improve pain control in irritable bowel syndrome, or IBS. It seems to work by relaxing the smooth muscles in the colon, which helps relieve pain during bowel movements. It also helps reduce abdominal bloating, a common digestive symptom. There's also some research showing that peppermint in aromatherapy can help combat feelings of nausea. In a study of 1,100 women in labor, menthol therapy significantly reduced nausea. It has also been shown to reduce nausea after surgery and caesarean section. Bottom Line: The natural oils in peppermint provide pain relief for people with IBS. It also has a strong anti-nausea effect when used in aromatherapy. 2. Turmeric contains Curcumin, a substance with powerful anti-inflammatory effects Turmeric is the spice that gives curry its yellow color. It contains several compounds with medicinal properties, the most important of which is curcumin. Curcumin is a remarkably powerful antioxidant that helps fight oxidative damage and boosts the body's antioxidant enzymes. This is important, because oxidative damage is believed to be one of the main mechanisms leading to aging and many diseases. Curcumin is also powerful anti-inflammatory, to the point where it matches the effectiveness of some anti-inflammatory drugs. Given that long-term, low-level inflammation plays an important role in most Western chronic diseases, it is not surprising to find that curcumin is associated with many health benefits. Studies show that it can improve brain function, fight Alzheimer's disease, reduce the risk of heart disease and cancer, and reduce arthritis. Here is an article about the many amazing health benefits of turmeric/curcumin. Bottom Line: Studies have shown that curcumin, the active ingredient in the spice turmeric, has major benefits for many aspects of health. 3. Basil helps fight infections and boosts immunity Not to be confused with common basil or Thai basil, holy basil is considered a sacred herb in India. Studies show that holy basil can inhibit the growth of a wide range of bacteria, yeasts, and molds. One small study also showed that it may boost immune system function by increasing certain immune cells in the blood. Basil has also been linked to lowering blood sugar levels before and after meals, as well as treating anxiety-related anxiety and depression. However, these studies were quite small and more research is needed before any recommendations can be made. Bottom Line: Basil seems to improve immune function and inhibit the growth of bacteria, yeast, and mold. 4. Cayenne peppers contain capsaicin, which helps reduce cravings and may have anti-cancer properties Cayenne pepper is a type of chili used to make spicy dishes. The active ingredient in it is called capsaicin, which has been shown to reduce appetite and boost fat burning in many studies. For this reason, it is a common ingredient in many commercial weight loss supplements. One study found that adding 1 gram of red pepper to a meal reduced appetite and increased fat burning in people who did not regularly eat chili peppers. However, there was no effect in people accustomed to eating spicy foods, suggesting that tolerance to the impact may be increased. Some animal studies have also found capsaicin against several forms of cancer, including lung, liver, and prostate cancers. Of course, these observed anti-cancer effects are far from proven in humans, so take all of this with a large grain of salt. Bottom Line: Cayenne peppers are rich in a substance called capsaicin, which reduces cravings and boosts fat burning. 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