Diet for hypertension: how to fight it at the table?

l’hypertensionor the high pressureoccurs when the systolic and/or diastolic values ​​exceed 140 (for the maximum) or 90 (for the minimum). They are essentially references used to measure the pressure the blood exerts on the walls of the arteries. When these values, which should be kept between 120 and 80, deviate from these parameters, we speak of hypertension, which is a risk factor for serious pathologies, such as infarction, stroke and even renal failure.

Diet for hypertension
In case of hypertension, in addition to following the drug treatment prescribed by the doctor, we can also help you by following a: healthy and balanced diet† In fact, hypertension can also be controlled at the table, as certain foods can lower it.
One of the first rules to follow is to: reduce or better eliminate salt† In fact, salt isn’t just harmful to people with high blood pressure. In the kitchen, it can easily be replaced by spices to flavor our dishes: green light for turmeric, ginger, paprika and curry. You also have to be careful with the food you buy, because salt is also in packaged products and processed foods, for example in hamburgers, sausages, canned meats and vegetables, sauces, and also in the nuts we use to flavor the stock. bring. Bread and pastries contain a good amount of it. As for bread, you can use Tuscan or Umbrian bread that contains less salt. According to the guidelines of the World Health Organization, you should not exceed 2 grams of sodium per day in the daily diet, ie about 5 grams of table salt, which is the equivalent of the amount in a teaspoon of coffee. On the website of the Ministry of Health, we read that consuming no more than 5 grams of salt per day lowers blood pressure by as much as 6-8 mmHg.
In short, reducing salt is the first step and therefore in one diet to fight high blood pressure It’s very important to read the labels of the products we buy: if the sodium jumps in the first 4 or 5 components, it’s likely there’s too much.

High Blood Pressure: Foods to Limit
In addition to those already mentioned, red meat should also be limited, alternatively we can consume chicken or veal, margarine, licorice, tomato paste, beets, eggs. As for wine, if taken in modest amounts it is good, while an excess increases the risk of hypertension. Coffee no more than 2 times a day because of the effects of caffeine on heart rate. This applies to foods subject to restrictions. But what are the foods that should be included in a diet to control hypertension?
Fruits and vegetables are the two most important foods. Experts recommend consuming three servings of fruits and at least two servings of vegetables daily. These foods are important for cardiovascular health as they provide us with antioxidant vitamins and potassium. Have a cup of milk or a jar of yogurt at least once a day.
It is also important to take legumes, especially beans and peas, which provide us with calcium in addition to potassium. To complete one antihypertensive diet experts suggest using olive oil as a seasoning, chocolate and tea, preferably decaffeinated, which contain bioflavonoids, blue fish, flaxseed and nuts, as they are important sources of omega-3, an essential fatty acid that is also good for cardiovascular health.

Hypertension and Lifestyle
In addition to attention to nutrition, hypertension is also combated by adopting a correct lifestyle. In this sense, it is important not to smoke, to control your weight, because eliminating excess pounds, especially reducing the waist circumference, is useful for slowing down certain mechanisms that promote hypertension, increasing the physical activity, i.e. walking. , swimming, cycling, jogging, half an hour a day and 3 times a week. In the end the antihypertensive diet it can be considered useful from a preventive point of view as well as to help the drug therapy we follow.

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