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The following indications are for information purposes EXCLUSIVELY and are not intended to replace the opinion of professional figures such as doctor, nutritionist or dietician, whose intervention is necessary for the prescription and composition of CUSTOMIZED food therapies.
High Pressure Diet
High blood pressure is a fairly complex pathology that has an often multilateral etiology, with a genetic-familial predisposition base MA frequently aggravated by 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 poor 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 food and possibly the supplements to be associated with it; let's see in detail:
- Ipocaloricità
- Elimination of sodium chloride (NaCl) added to foods
- Significant increase in fresh, unprocessed and above all plant-based foods, because they are rich in potassium (vegetables and fruit) and magnesium (whole grains and legumes)
- Possible integration
It's not all; whereas 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 of blood sugar if altered
- Reduction of post-prandial glycemic peaks
- Increased fiber if deficient
Following a diet that meets the above requirements, those at "high risk" have the ability to prevent the onset or the development of other metabolic disorders such as dyslipidemia or type 2 diabetes mellitus.
From the application point of view, the high blood pressure diet must respect some food choices based on the principles of prevention and dietary-nutritional health; citing some:
- Abolition of added salt
- Abolition of sausages, salted meats and all meat or fish preserved in brine
- Abolition of aged cheeses (with the exception of grated cheeses on pasta)
- Abolition of pickled vegetables
- Possible use of whole salt
- Drink at least 1ml / water per kcal / dietetic derived from mineral water low in sodium
It is therefore necessary that the amount of food sodium does not exceed for any reason the upper limit of the safety range imposed by the Commission of the European Communities - 1993, remaining below 3500mg / day (3 grams and a half per day).
NOTES : there are numerous clinical studies that demonstrate the effectiveness of diet and motor activity on reducing high blood pressure; such progress depends on: capacity to reduce excess weight (weight loss if overweight), capacity to forgo salt from cooking, ability to increase cardio-vascular fitness and possible food supplementation.
Useful supplements in case of high blood pressure
Food supplements useful in case of high blood pressure are many and can be easily associated with 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 hypertensive and compensated by drugs, overweight, gardener and performs 4 times a week very fast walk .
| Sex | Male | |||
| Age | 52 | |||
| Stature cm | 182 | |||
| Wrist circumference cm | 18 | |||
| Constitution | Normal | |||
| Stature / wrist | 10.1 | |||
| Morphological type | normolineo | |||
| Weight kg | 92.8 | |||
| Body mass index | 25.4 | |||
| Desirable physiological body mass index | 21.7 | |||
| Desirable physiological weight kg | 72 (71.9) | |||
| Basal kcal metabolism | 1713 | |||
| Coefficient of physical activity level | Moderate Si aus, 1.78 | |||
| Kcal energy expenditure | 3049.2 | |||
| Diet | IPO CALORICA | 2135Kcal | ||
| Lipids | 25% (alcohol not included) | 533.8 Kcal | 59.3 | |
| Protein | 1.2g / kg | 345.1 Kcal | 86, 3g | |
| Carbohydrates | 58.8% (alcohol not included) | 1256, 1 kcal | 335g | |
| Alcohol | 0g | |||
| Breakfast | 15% | 320 kcal | ||
| Snack | 10% | 214 kcal | ||
| Lunch | 35% | 747 kcal | ||
| Snack | 10% | 214 kcal | ||
| Dinner | 30% | 640 kcal | ||
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
- Grain 10g = 1 tbsp
- Grain 5g = 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
Example diet menu for high blood pressure - DAY 1
| 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 | |||
| Pennette with tomato sauce | |||
| Integral semolina pasta | 90g, 291.6kcal | ||
| Tomato puree | 100g, 24kcal | ||
| Parmigiano | 10g, 39.2kcal | ||
| Lettuce | 100g18kcal | ||
| Whole grain bread | 90g, 218.7kcal | ||
| Extra virgin olive oil for cooking or raw soy | 15g, 135kcal | ||
| Snack, about 10% kcal TOT | |||
| Pear | 200g, 116kcal | ||
| Rusks | 25g, 106.5kcal | ||
| Dinner, about 35% kcal TOT | |||
| Boiled octopus | |||
| Thawed octopus or octopus | 150g, 123kcal | ||
| Fennel | 100g, 31kcal | ||
| Whole grain bread | 120g, 291.6kcal | ||
| Extra virgin olive oil for cooking or raw soy | 20g, 180kcal | ||
Example diet menu for high blood pressure - DAY 2
| Breakfast, about 15% kcal TOT | |||
| Low-fat milk | 250g, 125kcal | ||
| Puffed rice | 30g, 114.9kcal | ||
| European grapes | 150g, 103.5kcal | ||
| Snack, about 10% kcal TOT | |||
| Apple juice | 250ml, 115kcal | ||
| Biscuits | 25g, 91.3kcal | ||
| Lunch, about 35% kcal TOT | |||
| Pumpkin risotto | |||
| Long grain brown rice | 80g, 289.6kcal | ||
| Pumpkin | 100g, 26kcal | ||
| Parmigiano | 10g, 39.2kcal | ||
| Radicchio | 100g, 23kcal | ||
| Whole grain bread | 90g, 218.7kcal | ||
| Extra virgin olive oil for cooking or raw soy | 15g, 135kcal | ||
| Snack, about 10% kcal TOT | |||
| Kiwi | 200g, 122kcal | ||
| Rusks | 25g, 106.5kcal | ||
| Dinner, about 35% kcal TOT | |||
| Grilled chicken breast | |||
| Chicken breast | 150g, 165kcal | ||
| Salad tomato | 100g, 16kcal | ||
| Whole grain bread | 120g, 291.6kcal | ||
| Extra virgin olive oil for cooking or raw soy | 20g, 180kcal | ||
Example diet menu for high blood pressure - DAY 3
| 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 | |||
| 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 | ||
| Parmigiano | 10g, 39.2kcal | ||
| Endive | 100g, 17kcal | ||
| Whole grain bread | 90g, 218.7kcal | ||
| Extra virgin olive oil for cooking or raw soy | 15g, 135kcal | ||
| Snack, about 10% kcal TOT | |||
| Pear | 200g, 116kcal | ||
| Rusks | 25g, 106.5kcal | ||
| Dinner, about 35% kcal TOT | |||
| Hard-boiled eggs | |||
| Hen eggs | 100g, 143kcal | ||
| Potatoes | 200g, 154kcal | ||
| Whole grain bread | 120g, 291.6kcal | ||
| Extra virgin olive oil for cooking or raw soy | 20g, 180kcal | ||
Example diet menu for high blood pressure - 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 | |||
| Integral semolina pasta | 90g, 291.6kcal | ||
| Chopped rocket | 100g, 25kcal | ||
| Parmigiano | 10g, 39.2kcal | ||
| Lettuce | 100g, 18kcal | ||
| Whole grain bread | 90g, 218.7kcal | ||
| Extra virgin olive oil for cooking or raw soy | 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 olive oil for cooking or raw soy | 20g, 180kcal | ||
Example diet menu for high blood pressure - DAY 5
| Breakfast, about 15% kcal TOT | |||
| Low-fat milk | 250g, 125kcal | ||
| Puffed rice | 30g, 114.9kcal | ||
| European grapes | 150g, 103.5kcal | ||
| Snack, about 10% kcal TOT | |||
| Apple juice | 250ml, 115kcal | ||
| Biscuits | 25g, 91.3kcal | ||
| Lunch, about 35% kcal TOT | |||
| Mushroom risotto | |||
| Long grain brown rice | 80g, 289.6kcal | ||
| Champignon mushrooms | 100g, 22kcal | ||
| Parmigiano | 10g, 39.2kcal | ||
| Radicchio | 100g, 23kcal | ||
| Whole grain bread | 90g, 218.7kcal | ||
| Extra virgin olive oil for cooking or raw soy | 15g, 135kcal | ||
| Snack, about 10% kcal TOT | |||
| Kiwi | 200g, 122kcal | ||
| Rusks | 25g, 106.5kcal | ||
| Dinner, about 35% kcal TOT | |||
| Grilled veal fillet | |||
| Veal fillet | 150g, 165kcal | ||
| Cabbage | 100g, 25kcal | ||
| Whole grain bread | 120g, 291.6kcal | ||
| Extra virgin olive oil for cooking or raw soy | 20g, 180kcal | ||
Example diet menu for high blood pressure - DAY 6
| 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 | |||
| 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 | ||
| Parmigiano | 10g, 39.2kcal | ||
| Endive | 100g, 17kcal | ||
| Whole grain bread | 90g, 218.7kcal | ||
| Extra virgin olive oil for cooking or raw soy | 15g, 135kcal | ||
| Snack, about 10% kcal TOT | |||
| Pear | 200g, 116kcal | ||
| Rusks | 25g, 106.5kcal | ||
| Dinner, about 35% kcal TOT | |||
| Ricotta cheese | |||
| Semi-skimmed cow's milk ricotta | 125g, 172.5kcal | ||
| Artichokes | 200g, 94kcal | ||
| Whole grain bread | 120g, 291.6kcal | ||
| Extra virgin olive oil for cooking or raw soy | 15g, 135kcal | ||
Example diet menu for high blood pressure - DAY 7
| Breakfast, about 15% kcal TOT | |||
| Low-fat milk | 250g, 125kcal | ||
| Puffed rice | 30g, 114.9kcal | ||
| European grapes | 150g, 103.5kcal | ||
| Snack, about 10% kcal TOT | |||
| Orange juice | 250ml, 112.5kcal | ||
| Biscuits | 25g, 91.3kcal | ||
| Lunch, about 35% kcal TOT | |||
| Vegetable and legume soup | |||
| Frozen vegetables and legumes | 200g, 128kcal | ||
| Parmigiano | 10g, 39.2kcal | ||
| Potatoes | 200g, 156kcal | ||
| Whole grain bread | 90g, 218.7kcal | ||
| Extra virgin olive oil for cooking or raw soy | 15g, 135kcal | ||
| Snack, about 10% kcal TOT | |||
| Kiwi | 200g, 122kcal | ||
| Rusks | 25g, 106.5kcal | ||
| Dinner, about 35% kcal TOT | |||
| Baked blue fish | |||
| Generic blue fish | 150g, 186kcal | ||
| Fennel | 100g, 31kcal | ||
| Whole grain bread | 120g, 291.6kcal | ||
| Extra virgin olive oil for cooking or raw soy | 20g, 180kcal | ||
