High blood pressure diet example

Watch the video

• Watch the video on youtube

Premise

The following indications are for informational purposes EXCLUSIVELY and are not intended to replace the opinion of professionals such as a doctor, nutritionist or dietician, whose intervention is necessary for the prescription and composition of PERSONALIZED food therapies.

High Blood Pressure Diet

The diet for high blood pressure is a diet useful for reducing a possible state of arterial hypertension.
High blood pressure is a fairly complex pathology that has an often multilateral etiology, with a base of genetic-familial predisposition BUT frequently aggravated by an inappropriate lifestyle; among the factors that most significantly affect the onset of high blood pressure we recognize:

• Overweight or obesity
• sedentary
• Unbalanced diet, rich in sodium and low in potassium (K), magnesium (Mg) and / or omega3 fatty acids (ω ?? 3)

It follows that the diet for high blood pressure of a person who has an inappropriate lifestyle must respect some basic rules concerning the choice of foods and possibly the supplements to be associated with them; let's see them in detail:

• Low calorie
• Elimination of sodium chloride (NaCl) added to food
• Significant increase in fresh, unprocessed and especially plant-based foods, as they are rich in potassium (vegetables and fruit) and magnesium (whole grains and legumes)
• Possible integration

It's not all; considering that hypertension - together with diabetes - is one of the metabolic diseases that most increases the risk of cardiovascular complications (coronary infarction, stroke, etc.), the following nutritional variations would be desirable:

• Reduction of saturated or hydrogenated fats if in excess
• Reduction of dietary cholesterol
• Reduction in blood glucose if altered
• Reduction of post-prandial glycemic peaks
• Increased fiber if deficient

By following a diet that meets the aforementioned requirements, "high risk" subjects have the possibility of preventing the onset or aggravation of other metabolic diseases such as dyslipidemia or type 2 diabetes mellitus.
From the application point of view, the diet for high blood pressure must respect some food choices that are based on the principles of prevention and dietary-nutritional healthiness; citing a few:

• Abolition of added salt
• Abolition of sausages, salted meats and all meats or fish preserved in brine
• Abolition of aged cheeses (with the exception of grated cheese on pasta)
• Abolition of pickled vegetables
• Possible use of integral salt
• Drink at least 1ml / water per kcal / dietary derived from low sodium mineral waters

It is therefore necessary that the dietary sodium content does not for any reason exceed the upper limit of the safety range imposed by the Commission of the European Communities - 1993, remaining below 3500mg / day (3 and a half grams per day).
NOTES: there are numerous clinical studies that demonstrate the efficacy of diet and motor activity in reducing high blood pressure; such progress depends on: ability to reduce excess weight (weight loss if overweight), ability to give up table salt, ability to increase cardio-vascular fitness and possible food supplementation.

Useful supplements in case of high blood pressure

The food supplements useful in case of high blood pressure are many and can be safely associated with the diet; among these we mention:

• Potassium and magnesium
• Omega3 (ω ?? 3)
• Arginine
• Diuretic and hypotensive plants and plant extracts

Example

Male, 52 years old, moderate hypertension and compensated by drugs, overweight, gardener and does very fast walking 4 times a week.

NB: Some weights can be evaluated without the aid of a scale, for example:

• Liquid 250-300ml / g = 1 cup
• Liquid 200ml / g = 1 small cup
• Liquid 150ml / g = 1 full glass
• Liquid 10g = 1 tbsp
• Liquid 5g = 1 tsp
• 10g grain = 1 tbsp
• 5g grits = 1 tsp
• Fruit or vegetable 150g = medium-small size
• Fruit or vegetable 200g = medium size
• Fruit or vegetable 250g = medium-large size
• Walnut kernel, almond, pecan nut, hazelnut = 3g
• Bread 20-25g = medium slice
• Bread 30-35g = large slice

High Blood Pressure Diet Menu Example - DAY 1

High Blood Pressure Diet Menu Example - DAY 2

High Blood Pressure Diet Menu Example - DAY 3

High Blood Pressure Diet Menu Example - DAY 4

High Blood Pressure Diet Menu Example - DAY 5

High Blood Pressure Diet Menu Example - DAY 6

High Blood Pressure Diet Menu Example - DAY 7