Question: What if I’m told I have high blood pressure?
Answer: You should take a balanced and healthier diet, reducing salt intake and exercising. In this way you will reduce the increased risk: having a heart problem or stroke (stroke).
But before explaining what can and can not eat if you have risk of hypertension, we explain what this disease.
See also: Caring for your heart
How do I know if I have high blood pressure?
Blood pressure is the force with which blood is pumped from the heart and taken to the arteries. The force with which collides against the arteries is called blood pressure.
Blood pressure is measured with a device called a sphygmomanometer. You will place an inflatable cuff on one arm. This is connected to a device that, upon inflation, how you will measure the voltage.
Leave two numbers: one for systolic pressure and another to the dialóstica.
These are the figures taken into account when to tell if you have normal or high blood pressure.
See also: Reasons to go to a dietician
Having hypertension is not unusual and it is likely that neither you’ve realized. 30% of the Western population suffers. In Spain, 40% suffers. It affects half of men and four out of ten women. Although there is a genetic component, sedentary lifestyle, poor diet and salt intake abuse are some of the factors contributing to appear.
Hypertension is an asymptomatic disease and, as mentioned, will not notice that you have it. In fact, it is called ‘the silent disease or even the silent murderer’ because it is hurting your body without you being aware.
In contrast, it is very easy to detect. Just turn to your pharmacist or doctor for you to take the tension with a tensiometer. You can even purchase the unit and take the tension in your own home to have better control.
In addition, high voltage is an easy problem to treat. However, if the right to control measures are not put, complications can be fatal.
See also: Keys to choose a sphygmomanometer. Article of the Spanish Heart Foundation
If you are diagnosed with high blood pressure, your doctor will ask you to make some dietary changes, you will be asked to do more physical exercise and stress control.
Nutritional recommendations are aimed at
See also: Stress and poor diet make you sick
Abusive sodium intake is directly related to hypertension. Before recommending it reduces drastically, but now advises moderate consumption.
The recommended amount of sodium is in 100 mmol or mEq daily. This is equivalent to about 2400 mg / day or, what is the same, about 6 grams of salt (sodium chloride).
Remember that is not only not lend salt in the dishes. Many foods contain sodium so it is important to have these aspects into account not consume more salt than normal
See also: Am I taking too much salt? Discover what foods contain more sodium
According to many medical studies, potassium lowers blood pressure. In addition, a diet rich in potassium is associated with a reduced risk of stroke.
Potassium lowers blood pressure because it has a vasodilator effect and contributes to the renal elimination of sodium.
Other studies have also pointed to the magnesium and calcium as antihypertensives. Although foods that are rich in these minerals also contain other micronutrients so you can not say categorically what substances are lowering tension.
We observed a direct relationship between saturated fat, trans and high voltage. If however, the relationship is reversed when it is unsaturated fats (such as olive oil or oily fish). Specifically, polyunsaturated n-3 and n-6 (ye shall know them as Omega3 and Omega 6) fatty acids seem to have a vasodilator effect.
See also: Types of fats and why are they bad trans
More than three daily servings of alcohol up tension. Moderate consumption means two cups / glasses for men and one for women.
Some studies have found that stress does not rise, on the contrary, lower. However, yes that increases heart contraction should be avoided beat the limit amount of caffeine a day.
See also: How much is too much caffeine?
Because obesity is also linked to high blood pressure. According to the Trial of Antihypertensive Interventions and Management (TAIM, 2000) study about 4.4 kg weight loss in six months it reduces blood pressure by 2.5 mmHg.
After several studies suggest that for every kilogram of weight reduction of systolic blood pressure is 1.6 1.1 mmHg and diastolic mmHg.
In addition to a healthy and balanced diet or make a plan to lose weight, exercise is essential to achieve optimal body weight. The World Health Organization recommends that adults get at least 150 minutes a week of moderate physical activity.
If the pressure is too high and not get down with a non-drug treatment, the doctor if you advise taking drugs to reduce the risk of cardiovascular disease. The treatment will be individualized according to your coronary risk.
Commonly used drugs fall into five families