Hypertension (HT) is a sustained elevation of blood pressure. Values below 120/80 mm Hg are considered normal for blood pressure, while values above 40/90 mm Hg are considered hypertension. On the other hand, blood pressure values ranging from 130-139/80-89 mm Hg are considered prehypertension, which makes us more susceptible to HTN.
In either case, whether you are in the prehypertension or hypertension phase, you should watch your diet and your weight to prevent your values from continuing to increase or remaining the same, which could be dangerous for your health.
Nutritional recommendations
First of all, you should focus on reducing overweight and obesity. Excess weight is already a health problem in itself, but if you suffer from hypertension you should keep in mind that weight control is essential to avoid risks.
It is also advisable to reduce excessive alcohol consumption. Although many specialists claim that a glass of wine or beer has cardiovascular benefits, exceeding this amount can be dangerous if you suffer from hypertension.
And obviously, a key point is to eat properly. The first step is to give up salt intake. Although sodium is necessary for the functioning of muscles and nerves, thanks to the sodium intake contained in food, this need is covered. On the other hand, exceeding these levels is dangerous because sodium is also responsible for regulating blood pressure.
In addition to a low-salt diet, a heart-healthy diet should also be followed. For this purpose, a diet rich in fruits, vegetables and legumes and low in saturated fats is recommended. That is to say:
- Avoid sausages, full-fat dairy products and fatty meats.
- Consume fish at least 3-4 times a week.
- Choose vegetable oil, preferably olive oil, for cooking and seasoning your dishes.
- Moderate your fat intake by choosing cooking methods such as boiled, grilled, broiled, papillote, etc. and avoiding or moderating fried and battered foods.
This type of diet, in addition to being cardioprotective, due to the consumption of vegetables or fruits, increases the diuretic effect of a low-salt diet, which will also favor a decrease in blood pressure.