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Diet for Arterial Hypertension

by Georgia Ede
Published: Last Updated on

What is hypertension and why is it suffered?

The Hypertension is excessive blood pressure exerted on the walls of arteries. High blood pressure can cause serious problems in our body, so exercise and diet are the tools we have at our disposal to fight against it. The blood pressure is measured in millimeters of mercury (mmHg).

The result is made up of two numbers. For example: 120/80. The first number is the systolic pressure and normal values ​​are between 130 and 80; and the second number is the diastolic pressure and the values ​​range between 90 and 60.

Hypertension is considered if the result is above 140/90 . The Hypertension usually is an asymptomatic disease , but at any given time can cause serious disorders and problems in our bodies, so we have to try to take care of ourselves as much as possible .

It is very important that hypertension is diagnosed by a doctor, otherwise confusion and misconceptions can be created.

These are some of the factors that can favor the appearance of arterial hypertension:

  • Race: People of color are more likely to have it than whites.
  • Heredity: Genetics can influence what children of hypertensive parents have a greater chance of developing.
  • Sensitivity to salt: Excessive consumption of salt causes increased blood pressure in some people.
  • Obesity: Obese or overweight people are more likely to develop hypertension and cardiovascular disease.
  • Sedentary lifestyle: Cardiovascular exercise is a great ally to fight against this disease.
  • Consumption in excess of alcohol.
  • Certain medications or oral contraceptives.
  • Age: As people get older, a hardening of the arterial wall occurs that leads to an increase in blood pressure.

Tips and Diet for High Blood Pressure or Hypertension

This diet has been created for those who suffer from  high blood pressure .

The  “salt”  that is commonly consumed can come from the salt itself that is added to food (sodium chloride) or it can be included in cooked or canned foods. In a normal daily diet we consume an average of 10 to 15 grams of salt, but carrying out this diet we will consume approximately 2.5.

There are a multitude of dietary alternatives to control hypertension, but in addition to a good diet, we always recommend trying to maintain mental health as stable as possible and guarantee peace of mind to our body and in cases in which the doctor prescribes it to keep relative rest. It is very important that things do not affect us in a way that could put our health at risk.

First, reduce sodium

The low salt diet advises to moderate the consumption of foods of animal origin, which are rich in sodium.

We must know that reducing sodium is not easy for those of us used to eating with flavor, so we must resort to low-salt dressings, since foods already provide us with sodium.

The recommendations are not to consume more than 2.5 grams of sodium in a normal diet, but for people who have high blood pressure problems, they should reduce their consumption to no more than 2.3 grams per day , although there are those who lower the limit to 1.5 grams per day .

It’s a matter of getting used to it. It is also important to reduce fat consumption , not representing more than 8% of the total diet, nor more than 25% of the daily caloric intake; since fats harm our cardiovascular state.

High blood pressure, what other solutions do I have?

As we can see, the diet is strictly linked to the general state of health since food is what provides our body with the necessary energy to function properly.

For this reason, we offer you an alternative that promises to eliminate hypertension from our lives, in addition to preventing cholesterol, another of the most frequent cardiovascular diseases in our society. It is the DASH Diet , a balanced hypocaloric diet designed to reduce the risk of cardiovascular disease and control hypertension.

High blood pressure is a problem that greatly affects our population and for this reason a multitude of solutions are studied and developed to put an end to it, and this is the case of this diet that, in addition to controlling high blood pressure, helps to lose weight since it is a hypocaloric diet, low in sodium and fat , which contributes to weight loss .

It is important that we perform some type of moderate cardiovascular physical exercise , whether it is going for a walk, cycling, dancing, aerobic, etc. to maintain an optimal state of health.

What can I eat and what should I not eat for hypertension?

Generally, the diet for hypertension is a balanced diet based on the consumption of fruits, vegetables, cereals, meats and lean fish, as well as legumes. But basically it is about moderating the sodium and fat intake We can generally eat everything, with a series of guidelines that we must know, to avoid worsening the cardiovascular situation.

When choosing fats, which as we have said in other articles, are essential for the full development of the metabolic activity of our body; We must choose the monounsaturated fats of vegetable origin , present in olive oil, avocado or nuts.

Here is a list of foods that should be taken care of and that are not advisable to carry out this type of diet.

  • Smoked and dried fish, caviar.
  • Sausages and preserves in general as well as condiments (sauces, pickles).
  • Olives
  • Salted, smoked and cured meats.
  • Cheeses (Burgos types are allowed).
  • Bread and biscuits with salt (except quantities less than 50 gr).
  • Sachet soups, instant purees, consommés, potatoes (chips).
  • Salted nuts and industrial pastry.
  • Salted butter, salted margarine.
  • Sparkling water, soft drinks in general.

Banned or rationalized foods:

  • Frozen: fish fillets, peas, frozen vegetables, or any vegetables to which salt has been added.
  • No more than one serving per day of: artichokes, beet sprouts, beets, carrots, celery, kale, mustard sprouts, spinach, chard and turnip is allowed.
  • Buttermilk, plain bread, dry cereals, except puffed rice, puffed wheat, and instant oat grains.
  • Seafood except oysters.
  • Butter or margarine with salt.
  • Salad dressings (containing salt).
  • Any food that contains baking soda: cookies, cornbread, muffins, cakes, cakes …
  • No more than two cups of milk a day.
  • No commercial sweets, except hard candies, gum or gummies that we should consume in moderation.

– It should be noted that the dressings can be made with lemon or vinegar and all kinds of natural spices.

* Remember that if you suffer from this disease you must first consult with your doctor.

Essential tips to combat hypertension

– The main advice to follow is weight control . Studies show the relationship between being overweight and high blood pressure.

– Eating foods rich in calcium , the consumption of diets rich in calcium seem to be associated with lower blood pressure.

– Control your salt intake . Studies have shown the relationship between salt (sodium chloride) intake and increased blood pressure. In addition, the consumption in our country of this mineral is above the needs of the body, so reducing its consumption would be beneficial.

– Avoid excessive alcohol consumption . Many specialists recommend a glass of wine a day as a medicine that favors the circulatory system, but as you already know, anything in excess is bad.

– Avoid excessive consumption of coffee . The effect of caffeine on blood pressure is short-lived, so it is not necessary to suppress it, but to control its consumption.

– Eliminate tobacco since it is closely related to cardiovascular diseases and is one of the worst enemies of the circulatory system.

– Fight stress . Permanent stress often leads to an increase in blood pressure, so it is convenient to perform certain exercise-relaxation disciplines such as Yoga, Pilates, etc …

Weekly diet menu for hypertension

MONDAY
Breakfast
A toast with turkey and fresh cheese, with a coffee or tea.
Midmorning
A natural orange juice, or a piece of fruit and a tea or infusion.
Meal
Roast chicken with steamed vegetables (it is allowed to flavor it with spices).
Mid afternoon
A natural juice and a little fresh cheese with jam.
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Grilled or steamed vegetable and fish soup.

 

TUESDAY
Breakfast
A toast with turkey with a coffee or tea and a juice or a piece of fruit (you can substitute cereal for toast).
Midmorning
A natural orange juice, or a piece of fruit and a tea or infusion.
Meal
1 serving of fish (except crustaceans or mollusks) roasted in the oven or steamed with boiled vegetables. An infusion and a piece of fruit as a snack.
Mid afternoon
A natural juice.
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Vegetable cream and natural seasonal fruit salad.

 

WEDNESDAY
Breakfast
A toast with turkey with a coffee or tea and a juice or a piece of fruit (you can substitute cereal for toast).
Midmorning
A natural orange juice, or a piece of fruit and a tea or infusion.
Meal
Salad and grilled breast + a yogurt.
Mid afternoon
A natural juice and a little fresh cheese with jam.
price
Hake in green sauce garnished with steamed vegetables.

 

THURSDAY
Breakfast
A toast with turkey with a coffee or tea and a juice or a piece of fruit (you can substitute cereal for toast).
Midmorning
A natural orange juice, or a piece of fruit and a tea or infusion.
Meal
A grilled beef steak and boiled vegetables. A piece of fruit. .
Mid afternoon
A yogurt and a piece of fruit.
price
Aubergines stuffed with vegetables and minced meat.

 

FRIDAY
Breakfast
A toast with turkey with a coffee or tea and a juice or a piece of fruit (you can substitute cereal for toast).
Midmorning
A natural orange juice, or a piece of fruit and a tea or infusion.
Meal
Stewed beef in stew. A yogurt.
Mid afternoon
A natural juice and a little fresh cheese with jam.
price
A serving of baked fish and steamed vegetables.

 

SATURDAY
Breakfast
A toast with turkey with a coffee or tea and a juice or a piece of fruit (you can substitute cereal for toast).
Midmorning
A natural orange juice, or a piece of fruit and a tea or infusion.
Meal
A serving of chicken casserole with vegetables. A little of fruit.
Mid afternoon
A natural juice and a little fresh cheese with jam.
price
A French omelette and beans or spinach sautéed with raisins and pine nuts.

 

SUNDAY
Breakfast
A toast with turkey and fresh cheese, with a coffee or tea.
Midmorning
A natural orange juice, or a piece of fruit and a tea or infusion.
Meal
Green salad with a plate of legumes as desired.
Mid afternoon
A yogurt and a piece of fruit.
price
Yogurt with chopped fruit and an infusion.

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