Hypertension is the most widespread disease worldwide, especially in industrialized countries, and is the main risk factor for cardiovascular disease. In Italy about 15 to 20% of the population suffers from this disease.
But, what is hypertension?
High blood pressure is increasing and constant pathological blood pressure in the circulatory system arterie.Nel our blood pressure depends on the flow of blood the heart can pump and the resistance that is opposed by arterie.La pressure will vary depending on so that the heart is shrinking - systole - or in the process of expansion - diastole -, by which time the blood flow is maintained by the elasticity of arterie.Nella definition of the disease is more important than the minimum pressure (systolic), because even small increases can have significant consequences, especially if combined other risk factors such as weight, the 'age, sex, menopause, the index of waist / hip, a predisposition genetics, diabetes, physical activity, etc.One individual is recognized when presenting hypertensive blood pressure values \u200b\u200bbetween minimum and maximum values \u200b\u200branging from 96 to 110 mmHg and 160 to 180 mm Hg.
The most common symptoms of high blood pressure are the heaviness of the head, general malaise, dizziness, lightheadedness, cramps, cardiovascular diseases (bleeding, heart failure, kidney failure, etc.), but it 's 80% of hypertensive patients have no symptoms, situation that increases the risk of death. This is why hypertension is often recognized as the "silent enemy" and it is important to undergo frequent blood pressure measurements, especially for people at risk, with a family history of hypertension or those who suspect they suffer from this problema.L 'blood pressure causes damage to the arteries, heart, kidney, retina and brain, so it is important to prevent and treat this alteration.
In the treatment of hypertension are three fundamental aspects: diet, exercise and therapy. It is important to note that medical therapy alone can not reduce the levels of blood pressure if it is not accompanied by a low salt diet (checked in sodium / salt) and a physical activity. Only patients who adopt a change of life have happened in the control of pressure.
recommendation for anyone suffering from hypertension:
The first thing to be recommended for lowering blood pressure is the reduction of ' intake of sodium in the diet of each giorno.La main source of sodium is sodium chloride, or table salt, which we use every day to give flavor to our cibi.Ma many other foods, in one way or another, you make the sodio.Perchè limit sodium intake? Because sodium increases the volume of circulating blood, resulting in increased blood pressure and abnormal sodium balance idrosalino.La recommendation for hypertension is not a normal subject to 5 to 6 grams of salt per day, while the hypertensive range from 1 to 3 grams, according to the levels of blood pressure.
The second step is to reduce the weight , if the subject has obesity or overweight, because for every pound of excess weight that the person has hypertension, the blood pressure levels increased by 8%.
The third aspect to consider is exercise. It was shown that the best exercise for hypertension is the flat surface to walk in 1 hour a day, divided in two sections of 30 minutes. The frequency should be 3 times week.
And fourth is the medication when the case is serious and if diet and exercise are not sufficient to maintain stable levels of pressure.
Other modifiable risk factors that must be controlled in order to improve blood pressure levels are :
1 .- The stress: if you live a fast life, with many responsibilities and little time be dedicated to wellness and relaxation, you have to reflect and begin to manage stress better, looking more time to yourself, because stress increases the levels of blood pressure. We must acquire a good self-control in some situations, not to suffer unnecessarily stressful. There are also some very effective relaxation techniques like yoga, relaxation courses, ecc.Riguardo nutrition, a lack of magnesium can cause increased levels of stress.
How should a person who has been diagnosed with Hypertension?
* Reduce body weight if you are in the overweight or obese. *
stop smoking.
* Increase physical activity.
* Reduce salt intake and alcohol.
* Maintain an adequate dietary intake of potassium, calcium and magnesium .
* Reduce stress.
* Dietary recommendations for hypertensive:
* Increase consumption of fruits and vegetables.
* Eat red meat (beef) no more than three (3) times a week.
* Do not add salt to foods, can add flavor to food with other seasonings (parsley, oregano, garlic, pepper, etc.)
* Consume alcohol in moderation: no more than 2 glasses of wine a day for men and 1 for women.
* Increase consumption of fish as it is rich in Omega - 3, especially salmon and tuna. *
Auntocontrollarsi with the consumption of sweets and sugary drinks.
* Replace the cheeses salted with non-salted.
* Eliminate the consumption of food preserved in salt, canned goods, sausages, smoked and canned. * Prefer
bread and reduced salt pasta
The calculation of the sodium can be done using the following formula:
1 g NaCl (sodium chloride) = 400 mg Na + (sodium)
1 mEq Na equals 23 mg of Na +
In the diets with restriction of moderate sodium (salt) will provide 2,000 mg of Na + = 85 mEq of Na +
In diets severely restrict sodium is provide 1,000 mg of Na + = 42 mEq of Na +
In dietary restriction of very severe you make 500 mg of Na = 21 mEq of Na +
Food stored and processed Rich Sale:
These foods should be eliminated or at least very decreased in the diet of people who suffer from hypertension.
Table olives pickled vegetables preserved
ham (sweet)
Ham Salami Milano
cow Mozzarella Provolone
Formaggino
grated Parmesan Crisps Tuna in oil
bag to make recommendations for a diet with about 2 grams of Na + (sodium)
not use salt at the table for the all
reduce the salt in the preparation and cooking of food
avoid foods "treated" with salt, dried or pickled
avoid fat cheeses and salt, preferably skimmed yogurt, mozzarella, ricotta cheese and junket
replace the ordinary bread and bread without salt, the same substitutes for bread (bread sticks, croutons, slices, crackers, etc..)
avoid mineral waters rich in sodium and sodium bicarbonate
Avoid stock cubes
Use spices to flavor food and avoid the use of salt.
Bibliography:
1.Prevenzione and Therapy Dietary Guidance for doctors and dietitians. Eugenio Del Toma. Publisher Thought. Rome 2005.2.Linee guide to healthy eating Italian. INRAN 2003.3.Prevenire Dinner cholesterol and hypertension. Rosanna Lambertucci. Spring editions. Florence. 1993
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