Les 10 astuces nutrition pour lutter contre l’hypertension .

1/
10

Troquer le sel contre des épices
Le sodium que le sel contient favorise l’hypertension. Alors, on y va mollo en cuisine et à table. Pour éviter que les plats ne soient fades, on ruse avec des herbes, des épices et des aromates. Objectif : 6  g de sel par jour, pas plus.

2/
10

Ne pas acheter n’importe quel plat cuisiné
Le sel renforce l’appétence, améliore la conservation et augmente la rentabilité (il accroît le poids, car il retient l’eau). Résultat : les industriels en abusent ! Avant d’acheter une pizza ou un cassoulet, on convertit la teneur en sodium en sel en multipliant par 2,5 (1  g de sodium = 2,5  g de sel) et on choisit ceux qui contiennent moins de 1  g de sel par portion.

3/
10

Rincer les légumes en conserve
Ce geste permet d’éliminer une partie du sel nécessaire à leur conservation. Mieux, on préfère les surgelés nature qui, eux, n’en contiennent pas.

4/
10

Privilégier les fromages frais
Ils sont souvent moins salés et moins gras. On limite ceux à pâte dure (comté, cantal…) et persillées (roquefort…), les plus riches en sodium. Et on alterne avec d’autres produits laitiers demi-écrémés (yaourts…).

5/
10

Consommer des légumes à chaque repas
Une étude américaine (DASH) a confirmé leur effet bénéfique sur la tension artérielle. En outre, ils sont riches en potassium, un minéral qui s’oppose aux effets néfastes du sodium. On en prévoit à chaque repas, crus ou cuits et on complète avec un fruit.

6/
10

Emporter sa boîte-déjeuner
Les formules sur le pouce cumulent les ingrédients salés.

Un jambon/beurre/emmental = 3,5 g de sel

Un hot-dog = 5 g de sel
Un cheeseburger = 2 g de sel
Un croque-monsieur = 4 g de sel

Mieux vaut une salade composée ou un plat maison, avec des légumes.

7/
10

Préfèrer le saumon frais à sa version fumée
Comme les charcuteries, les poissons préparés en fumaison sont très salés. Ainsi, 100 g de saumon fumé contiennent 3 g de sel contre 0,1 g pour le frais ! A consommer avec grande modération, ainsi que les anchois, harengs et haddocks fumés.

8/
10

Surveiller sa consommation d’alcool
Pas plus de trois verres d’alcool par jour pour un homme, deux pour une femme. Un verre standard = 10 g d’alcool = un ballon de vin = un demi de bière = un verre à liqueur d’alcool fort = une flûte de champagne…

9/
10

Adapter ses apéros
Exit chips (100 g = 1,5 g de sel), crackers (2 à 2,5 g), olives (7,5 g pour les noires), rondelles de saucisson (5 g de sel) et cacahuètes (1 g) ! On prépare des crudités avec une sauce fromage blanc/herbes/citron, des toasts de chèvre frais, des verrines de légumes mixés.

10/
10

Réhabiliter les fruits séchés
Figues, abricots, raisins… secs sont parmi les aliments les plus riches en potassium, un minéral qui contrebalance les effets néfastes du sodium. Idéal au petit déjeuner ou au goûter, sans abuser car ils sont très sucrés.

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  • 28 novembre 2020 à 9 h 56 min
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  • 28 novembre 2020 à 10 h 26 min
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  • 28 novembre 2020 à 13 h 32 min
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  • 28 novembre 2020 à 13 h 42 min
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  • 28 novembre 2020 à 21 h 52 min
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