The following indications are for informational purposes EXCLUSIVELY. They are not intended to replace the opinion of professionals such as doctors, nutritionists, or dieticians, whose intervention is necessary for the prescription and composition of PERSONALIZED food therapies. (konahonudivers.com) So in this article, we will give a complete guide about the high blood pressure diet.
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-family 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 lifestyle
- Unbalanced diet, rich in sodium and low in potassium (K), magnesium (Mg) and/or fatty acids omega-3 (& omega; ?? 3)
So it follows that the diet for a 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 foods and above all of vegetable origin, because they are rich in potassium ( vegetables and fruit ) and magnesium ( whole grains and legumes )
- Possible integration
So 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, cerebral stroke, etc.), the following nutritional variations would be desirable:
- Reduction of saturated or hydrogenated fats if in excess.
- Reduction of dietary cholesterol
- So a reduction in blood glucose if altered.
- Reduction of post-prandial glycemic peaks
- So, Increased fiber if deficient
By following a diet that meets the aforementioned requirements, “high risk” individuals have the possibility of preventing the onset or aggravation of other metabolic diseases such as dyslipidemia or type 2 diabetes mellitus.
From an application point of view, the diet for high blood pressure must respect some food choices based on prevention and dietary-nutritional healthiness principles.
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
- Arginine
- Diuretic and hypotensive plants and plant extracts
High Blood Pressure Diet Menu Example – DAY 1
Breakfast, about 15% kcal TOT
- Low-fat milk: 50g, 125kcal
- Muesli with dried fruit: 30g, 102kcal
- Apple with peel: 200g, 104kcal
Snack, about 10% kcal TOT
- Juice of orange: 250ml, 112.5kcal
- Biscuits: 25g, 91.3kcal
Lunch, about 35% kcal TOT
- Pasta semolina integral: 90g, 291.6kcal
- Tomato puree: 100g, 24kcal
- Parmesan: 10g, 39.2kcal
- Lettuce: 100g18kcal
- Whole grain bread: 90g, 218.7kcal
- Extra virgin oil for cooking or raw soybean oil: 15g, 135kcal
Snack, about 10% kcal TOT
- Pear: 200g, 116kcal
- Rusks: 25g, 106.5kcal
Dinner, about 35% kcal TOT
- Defrosted octopus or octopus: 150g, 123kcal
- Fennel: 100g, 31kcal
- Whole grain bread: 120g, 291.6kcal
- Extra virgin oil for cooking or raw soybean oil: 20g, 180kcal
High Blood Pressure Diet Menu Example – DAY 2
Breakfast, about 15% kcal TOT
- Milk partially skimmed: 250g, 125kcal.
- Puffed rice: 30g, 114.9kcal
- European grape:150g, 103.5kcal
Snack, about 10% kcal TOT
- Apple juice: 250ml, 115kcal
- Biscuits: 25g, 91.3kcal
Lunch, about 35% kcal TOT
- Long grain brown rice: 80g, 289.6kcal
- Pumpkin: 100g, 26kcal
- Parmesan: 10g, 39.2kcal
- Radicchio: 100g, 23kcal
- Whole grain bread: 90g, 218.7kcal
- Extra virgin oil for cooking or raw soybean oil: 15g, 135kcal
Snack, about 10% kcal TOT
- Kiwi: 200g, 122kcal
- Rusks: 25g, 106.5kcal
Dinner, about 35% kcal TOT
- Chicken breast to the plate
- Chest of chicken: 150g, 165kcal
- Salad tomato: 100g, 16kcal
- Whole grain bread: 120g, 291.6kcal
- Extra virgin oil for cooking or raw soybean oil: 20g, 180kcal
High Blood Pressure Diet Menu Example – DAY 3
Breakfast, about 15% kcal TOT
- Partially skimmed milk: 250g, 125kcal
- Muesli with dried fruit: 30g, 102kcal
- Apple with peel: 200g, 104kcal
Snack, about 10% kcal TOT
- Pineapple juice: 250ml, 132.5kcal
- Biscuits: 25g, 91.3kcal
Lunch, about 35% kcal TOT
- Bean soup with celery
- Ripe beans: 250g, 292.5kcal
- Celery: 50g, 8kcal
- Parmesan: 10g, 39.2kcal
- Endive: 100g, 17kcal
- Whole grain bread: 90g, 218.7kcal
- Extra virgin oil for cooking or raw soybean oil: 15g, 135kcal
Snack, about 10% kcal TOT
- Pear: 200g, 116kcal
- Rusks: 25g, 106.5kcal
Dinner, about 35% kcal TOT
Hard-boiled eggs
- Chicken eggs: 100g, 143kcal
- Potatoes: 200g, 154kcal
- Whole grain bread: 120g, 291.6kcal
- Extra virgin oil for cooking or raw soybean oil:20g, 180kcal
High Blood Pressure Diet Menu Example – DAY 4
Breakfast, about 15% kcal TOT
- Low-fat milk: 250g, 125kcal
- Muesli with dried fruit: 30g, 102kcal
- Apple with peel: 200g, 104kcal
Snack, about 10% kcal TOT
- Orange juice: 250ml, 112.5kcal
- Biscuits: 25g, 91.3kcal
Lunch, about 35% kcal TOT
Pasta with rocket
- Whole wheat semolina pasta: 90g, 291.6kcal
- Chopped rocket: 100g, 25kcal
- Parmesan: 10g, 39.2kcal
- Lettuce: 100g, 18kcal
- Whole grain bread: 90g, 218.7kcal
- Extra virgin oil for cooking or raw soybean oil: 15g, 135kcal
Snack, about 10% kcal TOT
- Pear: 200g, 116kcal
- Rusks: 25g, 106.5kcal
Dinner, about 35% kcal TOT
Baked sea bass fillet with cherry tomatoes
- Sea bass: 150g, 145kcal
- Cherry tomatoes: 100g, 18kcal
- Whole grain bread: 120g, 291.6kcal
- Extra virgin oil for cooking or raw soybean oil: 20g, 180kcal
High Blood Pressure Diet Menu Example – DAY 5
Breakfast, about 15% kcal TOT
- Low-fat milk: 250g, 125kcal
- Rice blew: 30g, 114.9kcal.
- European grape: 150g, 103.5kcal
Snack, about 10% kcal TOT
- Apple juice: 250ml, 115kcal
- Biscuits: 25g, 91.3kcal
Lunch, about 35% kcal TOT
Mushroom risotto
- For instance, Long grain brown rice: 80g, 289.6kcal
- Champignon mushrooms: 100g, 22kcal
- So, Parmesan: 10g, 39.2kcal
- Radicchio: 100g, 23kcal
- For instance, Whole grain bread: 90g, 218.7kcal
- So, Extra virgin oil for cooking or raw soybean oil: 15g, 135kcal
Snack, about 10% kcal TOT
- Kiwi: 200g, 122kcal
- Rusks: 25g, 106.5kcal
Dinner, about 35% kcal TOT
Fillet of veal with grilled
- Veal fillet: 150g, 165kcal
- Cabbage hood: 100g, 25kcal
- Whole grain bread: 120g, 291.6kcal
- Extra virgin oil for cooking or raw soybean oil: 20g, 180kcal
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High Blood Pressure Diet Menu Example – DAY 6
Breakfast, about 15% kcal TOT
- Low-fat milk: 250g, 125kcal
- For instance, Muesli with dried fruit: 30g, 102kcal
- Apple with peel: 200g, 104kcal
Snack, about 10% kcal TOT
- So, Pineapple juice: 250ml, 132.5kcal
- Biscuits: 25g, 91.3kcal
Lunch, about 35% kcal TOT
Chickpeas in broth with garlic and rosemary
- Ripe chickpeas: 240g, 267.2kcal
- For instance, Parmesan: 10g, 39.2kcal
- Endive: 100g, 17kcal
- For instance, Whole grain bread: 90g, 218.7kcal
- So, Extra virgin oil for cooking or raw soybean oil: 15g, 135kcal
Snack, about 10% kcal TOT
- Pear: 200g, 116kcal
- Rusks: 25g, 106.5kcal
Dinner, about 35% kcal TOT
Ricotta cheese
- For instance Semi-skimmed milk cow ricotta: 125g, 172.5kcal.
- So, Artichokes: 200g, 94kcal
- Whole grain bread: 120g, 291.6kcal
- So, Extra virgin oil for cooking or raw soybean oil: 15g, 135kcal
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High Blood Pressure Diet Menu Example – DAY 7
Breakfast, about 15% kcal TOT
- Low-fat milk: 250g, 125kcal
- For instance, Puffed rice: 30g, 114.9kcal
- So, European grape:150g, 103.5kcal
Snack, about 10% kcal TOT
- For instance, Orange juice: 250ml, 112.5kcal
- So, Biscuits: 25g, 91.3kcal
Lunch, about 35% kcal TOT
For instance Soup of vegetables and legumes
- So,Frozen vegetables and legumes: 200g, 128kcal
- Parmesan: 10g, 39.2kcal
- So,Potatoes: 200g, 156kcal
- However, Whole grain bread: 90g, 218.7kcal
- So, Extra virgin oil for cooking or raw soybean oil: 15g, 135kcal
Snack, about 10% kcal TOT
- Kiwi: 200g, 122kcal
- So, Rusks: 25g, 106.5kcal
Dinner, about 35% kcal TOT
Baked bluefish
- For instance, Generic bluefish: 150g, 186kcal
- So, Fennel: 100g, 31kcal
- For instance, Whole grain bread: 120g, 291.6kcal
- So, Extra virgin oil for cooking or raw soybean oil: 20g, 180kcal
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Diet and hypertension
Diet plays an important role in treating hypertension, which in many cases even becomes therapeutic; for this reason, it must be a matter of medical competence. Because the guidelines reported in this article are not intended in any way to replace them.
Salt and Other Risk Factors
When it comes to diet and hypertension, the emphasis inevitably falls on table salt and foods that contain it in significant quantities. So, to tell the truth, the correlation between a diet rich in sodium and hypertension has never been conclusively demonstrated; however, we know that the incidence of the disease is lower in populations that adopt a low-sodium diet. Therefore, a diet rich in sodium increases the risk, therefore the probability, of developing hypertension, but it is not certain that those who blatantly break this rule will suffer from hypertension. So those who respect it will be exempt.
The role of sodium is in fact blurred by many other predisposing factors, such as dietary habits in a broader sense (calorie and lipid excesses favor the onset of the disease), genetic predisposition, sedentary lifestyle, and lifestyle (stress, smoking, alcohol, or drug abuse.
Both in the preventive and in the therapeutic field, the diet for hypertension is divided into four fundamental points:
- contain sodium intake (see: low sodium foods )
- So, increase that of potassium (through a generous consumption of fruit, vegetables, and whole foods )
- control body weight and limit alcohol consumption.
However, the sodium intake will be reduced to below 3-5 grams per day, thanks to reducing salt consumption (or its replacement with low sodium analogs) and foods rich in sodium. So in various studies, the transition from the typical diet of industrialized countries (which provides ten or more grams of sodium per day) to a low- sodium diet has been shown to reduce blood pressure by 2-8 mmHg. So in this regard, it should be remembered that one gram of normal table salt contains 400 mg of sodium; consequently, a pinch of salt brings about one gram of sodium, while a teaspoon brings 5, a spoon 15.
How to Reduce Salt Consumption
Restricting the addition of salt to foods may seem difficult, but in reality, there is nothing simpler; the palate, in fact, can be educated, and if the reduction occurs gradually, it will get used to the new diet without too many problems, finding tasty dishes that until recently seemed insipid; salt can also be replaced with low- sodium products (containing, for example, potassium chloride ) or various aromas and spices, such as chili, herbs, garlic, parsley, rosemary, sage, and oregano. So in this sense, parents have a great responsibility towards their children, who must be directed, from the earliest years of life to a diet lacking in snacks and appetizers rich in salt.
Once the sodium addition has been reduced, the consumption of foods in which it is present in large quantities must also be reduced; packaged food and cured meats, for example, are two of the main obstacles to reducing sodium in the diet. Moreover, these are generally high-calorie foods, which increase the stimulus of thirst, often quenched with sugary or alcoholic drinks. Also, pay attention to stock cubes and preparations for flavoring dishes – widely used in restaurants, especially in oriental ones – because they are rich in monosodium glutamate.
The daily requirement of sodium is about 400 mg, a value much lower than the amount taken by many people (even 20 times higher), which increases febrile episodes in profuse sweating (including that induced by physical activity ), excessive vomiting, and diarrhea.
Sodium in food
In general, sodium is abundant in animal foods (especially if aged, such as cheeses and cured meats ) and is scarce in vegetable ones, which are richer in potassium ( artichokes, beets, celery, carrots, turnips, spinach, and cabbage contain more sodium than other commonly used vegetables). Of course, sodium is also abundant in foods preserved in salt or brine, such as capers, some fish, and olives.
Potassium in food
For instance, As anticipated, the reduction in sodium consumption must be accompanied by an increased intake of potassium; this mineral can in fact be considered a real antidote to sodium, so much so that the adequacy of its intake guarantees better blood pressure control and, in some cases, reduces the need to resort to antihypertensive drugs (hence the importance, if already suffer from hypertension, consult your doctor before changing your dietary habits).
Further Advice
Dietary treatment of hypertension mus,t therefore not focus solely on reducing sodium consumption but rebalancing its relationship with potassium and limiting excesses, especially regarding the consumption of lipids, alcohol, and high- calorie foods.
The preventive – therapeutic – behavioral framework is completed by an adequate aerobic physical activity, to be carried out at a not too demanding pace on at least three weekly occasions, lasting 40 minutes or more.
The simple dietary rules reported in this article are combined with the recommendations of the so-called DASH diet (an acronym for Dietary approaches to stop hypertension ), developed in the United States to counter the spread of the disease and recommended by many doctors and nutritionists.
