Premise
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.
Lower the pressure
Lowering blood pressure is a useful measure to reduce cardiovascular risk since those suffering from high blood pressure are more likely, compared to healthy subjects, to incur in inauspicious events such as stroke and myocardial infarction.
High blood pressure (implicitly arterial) is a disorder generated by numerous and potential etiological causes; it can be classified into primary (most cases) and secondary (caused by other diseases), and is caused / aggravated by: individual predisposition, overweight / obesity, sodium-rich diet, low potassium diet (and, to a lesser extent, of magnesium), a diet low in omega-essenziali 3 essential fatty acids, a diet rich in saturated fatty acids and simple sugars (related but not necessarily DIRECT), low-fiber diet (related but not necessarily DIRECT), rich diet of stimulants, a sedentary lifestyle, smoking, alcoholism, etc.
It is therefore logical that the diet to lower the pressure should be:
- Suitable for restoring (or maintaining) the normal weight; in case of overweight, the diet to lower the pressure is necessarily IPO-caloric
- WITHOUT added sodium and very poor of preserved foods (salted, immersed in brine, cooked water and salt etc.) or with the addition of sodium / sodium glutamate
- RICH in vegetables, fresh fruit (less vegetables), raw cereals or unrefined flours (weighted by the caloric regime)
- Rich in blue fish (weighted with the caloric regime and replacing fatty meat)
- Poverissima of: fatty, preserved, stuffed and salted meats, fat and seasoned cheeses, egg yolks, foods sweetened with sucrose, glucose or fructose (in excess)
- Very poor stimulants contained in the drinks: coffee, tea, energy drinks, thermogenic etc.
... also ... the lifestyle of the hypertension carrier who undertakes a diet to lower the pressure needs:
- The definitive cessation of smoking
- The interruption of alcoholism and the abolition (sometimes temporary or sometimes definitive) of alcoholic beverages
- The beginning of a path of physical activity, mixed aerobic-strengthening, with a preference for aerobics.
Dietary supplements useful for lowering blood pressure
Dietary supplements to lower blood pressure are: diuretics, extracts of hypotensive medicinal plants; combined potassium, potassium and magnesium, essential omega-3 fatty acids (especially EPA and DHA) and arginine (precursor of nitric oxide).
NB . If hypertension is already compensated pharmacologically, it is good practice to consult your doctor before undertaking a massive dietary supplement.
Diet to lower hypertension: Example
- Pensioner, fan of billiards and who cultivates the vegetable garden (only 8 months a year); it cannot run due to the presence of bone spurs on the heels and a principle of arthrosis of the hips and the last lumbar vertebrae. It has a medium-severe hypertension, not always appropriately compensated for with drugs (of different types), which worsens in conjunction with the increase in overweight and age.
Sex | Male | |||
Age | 63 | |||
Stature cm | 176 | |||
Wrist circumference cm | 17.5 | |||
Constitution | Normal | |||
Stature / wrist | 10.1 | |||
Morphological type | normolineo | |||
Weight kg | 90.0 | |||
Body mass index | 29.1 | |||
Desirable physiological body mass index | 21.7 | |||
Desirable physiological weight kg | 67.2 | |||
Basal kcal metabolism | 1499.9 | |||
Coefficient of physical activity level | Lightweight, no AUS 1.40 | |||
Kcal energy expenditure | 2099.9 | |||
Diet | IPO CALORICA -30% | 1470Kcal | ||
Lipids | 25% | 367.5 Kcal | 40, 8g | |
Protein | 1.2 g / kg | 322.6 Kcal | 80, 6g | |
Carbohydrates | 53% | 779.9 kcal | 208g | |
Breakfast | 15% | 220kcal | ||
Snack | 10% | 147kcal | ||
Lunch | 30% | 441kcal | ||
Snack | 10% | 147kcal | ||
Dinner | 35% | 515kcal |
Example Diet to Lower the Pressure - Day 1
Breakfast, about 15% kcal TOT | |||
Milk with reduced fat content 2% | 250ml, 125.0kcal | ||
Muesli, with fruit and dried fruit | 30g, 102.0kcal | ||
Snack, about 10% kcal TOT | |||
Kiwi | 200g, 122.0kcal | ||
Lunch, about 30% kcal TOT | |||
Pasta with tomato sauce | |||
Semolina pasta | 70g, 249.2kcal | ||
Tomato sauce | 100g, 24.0kcal | ||
Grated Parmesan cheese | 5g, 20.8kcal | ||
Lettuce | 100g, 18.0kcal | ||
Whole grain bread | 25g, 60.8kcal | ||
Extra virgin olive oil | 10g, 90.0kcal | ||
Snack, about 10% kcal TOT | |||
Apple, with peel | 250g, 130.0kcal | ||
Dinner, about 35% kcal TOT | |||
Grilled pork chop | |||
Chop, meat MAGRA | 200g, 254, 0kcal | ||
Eggplant | 200g, 48.0kcal | ||
Whole grain bread | 50g, 121.5kcal | ||
Extra virgin olive oil | 15g, 135.0kcal |
Example Diet to Lower the Pressure - Day 2
Breakfast, about 15% kcal TOT | |||
Milk with reduced fat content 2% | 250ml, 125.0kcal | ||
Muesli, with fruit and dried fruit | 30g, 102.0kcal | ||
Snack, about 10% kcal TOT | |||
Pere | 250g, 116, 0kcal | ||
Lunch, about 30% kcal TOT | |||
Zucchini risotto | |||
White rice, short grain | 70g, 250.6kcal | ||
Zucchini | 100g, 16.0kcal | ||
Grated Parmesan cheese | 5g, 20.8kcal | ||
Radicchio | 100g, 23.0kcal | ||
Whole grain bread | 25g, 60.8kcal | ||
Extra virgin olive oil | 10g, 90.0kcal | ||
Snack, about 10% kcal TOT | |||
Apple, with peel | 250g, 130.0kcal | ||
Dinner, about 35% kcal TOT | |||
Cod fillets in a pan | |||
Atlantic cod, frozen | 200g, 164.0kcal | ||
Frozen spinach | 200g, 58kcal | ||
Whole grain bread | 50g, 121.5kcal | ||
Extra virgin olive oil | 20g, 180.0kcal |
Example Diet to Lower the Pressure - Day 3
Breakfast, about 15% kcal TOT | |||
Milk with reduced fat content 2% | 250ml, 125.0kcal | ||
Muesli, with fruit and dried fruit | 30g, 102.0kcal | ||
Snack, about 10% kcal TOT | |||
Clementine | 250g, 117.5kcal | ||
Lunch, about 30% kcal TOT | |||
Stewed beans | |||
Dried borlotti beans | 90g, 279.9kcal | ||
Grated Parmesan cheese | 5g, 20.8kcal | ||
Rocket salad | 100g, 25.0kcal | ||
Whole grain bread | 25g, 60.8kcal | ||
Extra virgin olive oil | 10g, 90.0kcal | ||
Snack, about 10% kcal TOT | |||
Pineapple, various species | 250g, 125.0kcal | ||
Dinner, about 35% kcal TOT | |||
Marinated anchovies | |||
Anchovies | 200g, 262.0kcal | ||
carrots | 150g, 61.5kcal | ||
Whole grain bread | 50g, 121.5kcal | ||
Extra virgin olive oil | 10g, 90.0kcal |
Example Diet to Lower the Pressure - Day 4
Breakfast, about 15% kcal TOT | |||
Milk with reduced fat content 2% | 250ml, 125.0kcal | ||
Muesli, with fruit and dried fruit | 30g, 102.0kcal | ||
Snack, about 10% kcal TOT | |||
Kiwi | 200g, 122.0kcal | ||
Lunch, about 30% kcal TOT | |||
Pasta with eggplant | |||
Semolina pasta | 70g, 249.2kcal | ||
Aubergine | 100g, 24.0kcal | ||
Grated Parmesan cheese | 5g, 20.8kcal | ||
Lettuce | 100g, 18.0kcal | ||
Whole grain bread | 25g, 60.8kcal | ||
Extra virgin olive oil | 10g, 90.0kcal | ||
Snack, about 10% kcal TOT | |||
Apple, with peel | 250g, 130.0kcal | ||
Dinner, about 35% kcal TOT | |||
Egg omelette | |||
Whole chicken eggs | 100g, 143.0kcal | ||
Eggplant | 200g, 48.0kcal | ||
Whole grain bread | 50g, 121.5kcal | ||
Extra virgin olive oil | 15g, 135.0kcal |
Example Diet to Lower the Pressure - Day 5
Breakfast, about 15% kcal TOT | |||
Milk with reduced fat content 2% | 250ml, 125.0kcal | ||
Muesli, with fruit and dried fruit | 30g, 102.0kcal | ||
Snack, about 10% kcal TOT | |||
Pere | 200g, 116, 0kcal | ||
Lunch, about 30% kcal TOT | |||
Mushroom risotto | |||
White rice, short grain | 70g, 250.6kcal | ||
Champignon mushrooms | 100g, 22.0kcal | ||
Grated Parmesan cheese | 5g, 20.8kcal | ||
Radicchio | 100g, 23.0kcal | ||
Whole grain bread | 25g, 60.8kcal | ||
Extra virgin olive oil | 10g, 90.0kcal | ||
Snack, about 10% kcal TOT | |||
oranges | 250g, 126, 0kcal | ||
Dinner, about 35% kcal TOT | |||
Milk flakes | |||
Low fat flakes, 2% | 250g, 215.0kcal | ||
Fennel | 200g, 62.0kcal | ||
Whole grain bread | 50g, 121.5kcal | ||
Extra virgin olive oil | 15g, 135.0kcal |
Example Diet to Lower the Pressure - Day 6
Breakfast, about 15% kcal TOT | |||
Milk with reduced fat content 2% | 250ml, 125.0kcal | ||
Muesli, with fruit and dried fruit | 30g, 102.0kcal | ||
Snack, about 10% kcal TOT | |||
Pineapple | 250g, 125.0kcal | ||
Lunch, about 30% kcal TOT | |||
Chickpeas stewed | |||
Chickpeas, dried | 70g, 300.6kcal | ||
Grated Parmesan cheese | 5g, 20.8kcal | ||
Rocket salad | 100g, 25.0kcal | ||
Whole grain bread | 25g, 60.8kcal | ||
Extra virgin olive oil | 10g, 90.0kcal | ||
Snack, about 10% kcal TOT | |||
Clementine | 250g, 117.5kcal | ||
Dinner, about 35% kcal TOT | |||
Tuna steak | |||
Fresh tuna, yellow fins | 200g, 216, 0kcal | ||
Zucchini | 200g, 32.0kcal | ||
Whole grain bread | 50g, 121.5kcal | ||
Extra virgin olive oil | 15g, 135.0kcal |
Example Diet to Lower the Pressure - Day 7
Breakfast, about 15% kcal TOT | |||
Milk with reduced fat content 2% | 250ml, 125.0kcal | ||
Muesli, with fruit and dried fruit | 30g, 102.0kcal | ||
Snack, about 10% kcal TOT | |||
Kiwi | 200g, 122.0kcal | ||
Lunch, about 30% kcal TOT | |||
Pasta with peppers | |||
Semolina pasta | 70g, 249.2kcal | ||
Yellow peppers | 100g, 22.0kcal | ||
Grated Parmesan cheese | 5g, 20.8kcal | ||
Lettuce | 100g, 18.0kcal | ||
Whole grain bread | 25g, 60.8kcal | ||
Extra virgin olive oil | 10g, 90.0kcal | ||
Snack, about 10% kcal TOT | |||
Apple, with peel | 250g, 130.0kcal | ||
Dinner, about 35% kcal TOT | |||
Grilled turkey | |||
Turkey breast, only meat | 200g, 222.0kcal | ||
Chard | 200g, 38.0kcal | ||
Whole grain bread | 50g, 121.5kcal | ||
Extra virgin olive oil | 15g, 135.0kcal |