Nutritional advice for hypertension
Nutritional advice for hypertension. The theme of the recommendations in the context of dietary high blood pressure ( hypertension ) is very interesting. On the one hand, is extremely complex and has been the ongoing focus of research for the better part of three decades.
On the other hand, the vast majority of dietary recommendations for high blood pressure are very similar to the recommendations of overall healthy diet. With the following three tips, your blood pressure and heart will thank you:
1. Alcohol :
People with high blood pressure should not drink alcohol. While studies have shown that low levels of alcohol consumption may have protective effects on the heart, and may possibly reduce the risk of developing high blood pressure, research also clearly demonstrated that consumption of alcohol, having high blood pressure is not healthy.
Alcohol raises blood pressure directly and also acts by damaging blood vessel walls, and can raise blood pressure even more and make it more difficult to treat, while increasing the risk of complications.
2. Salt:
In some people, eating too much salt can cause high blood pressure worse. In others, the salt does not have the same effect. The problem is that no doctor or scientist can tell what the patient’s case until it is too late.
This, combined with the fact that too much salt is bad for your heart no matter the state of blood pressure, it means that reducing sodium is highly recommended for a healthy diet. These recommendations are especially important when blood pressure also have kidney problems.
3. Fats :
Saturated fats, especially trans fats are bad for the heart and blood vessels. Because the circulatory system is already under great stress by adjusting blood pressure, extra stress can be devastating.
Is responsible for the high salt?
At present, it is considered normal blood pressure is 120/80. Several recent studies hypertension has been considered as one of the leading causes of death in developed countries, so that for years have studied the different interventions to prevent and treat this phenomenon, clearly influenced by lifestyle . In addition, the maintenance of high voltage is related to an increase in neurological diseases such as stroke.
Sodium is an essential mineral for the body. Numerous functions such as regulating body fluids (prevents dehydration), participates in the conduction of nerve impulses between neurons and is essential for mineral balance in the cell, among other functions. This mineral is supplied in the diet mainly as sodium chloride, known to all as Sal
According to the hypothesis that our genome is scheduled for millions of years, marked changes in the nutritional composition of the diet can predispose to diseases “modern” (hypertension, diabetes, cardiovascular disease, etc.).. According to some research it is believed that sodium intake for which we are genetically adapted should be 1200 mg. per day (per gram of salt is about 400 mg. of sodium).
Because of the importance of sodium for health, the body has a system that favors the retention of sodium and water. It’s called the renin-angiotensin-aldosterone (RAA), which some believe is genetically designed to meet the range of sodium intake in the diet. The maximum activation of the RAA occurs when there is a prolonged low-sodium diet, while it completely inhibits its activity when consumed 1200 mg. a day.
Blood pressure is the force exerted by blood against artery walls. That there is a correct blood pressure is essential for you to get blood to all tissues of the body and may exercise such important functions as blood filtration the kidneys . Salt plays an important role in maintaining blood pressure, as it encourages fluid retention with him. When there is a reduction in blood pressure the body is able to retain water and sodium to the maximum, while in front of excess salt promotes the body by the water removed by increasing blood pressure. Read the rest of this entry »
Stop Smoking Without Much Stress
If you have decided to quit smoking you have to figure out how to do it in the most convenient, fats and stress free way. Smoking is a serious addiction that has a detrimental effect o your body, and you are connected to cigarettes both physically and mentally os it’s important to stay focused on how to break that vicious circle and become more responsible about what you are doing.
With the electronic cigarette you can make sure you are doing everything right and staying focused on your health while enjoy your habit from time to time.
Make sure you learn more about electronic cigarettes online to make the most of this device and achieve wonderful results. You can try out a new diet, drink more water and exercise more. It is vital to understand that it takes discipline.
Nutrition and hypertension
Eating a proper diet plays an important role in the development of hypertension. Therefore, we should avoid too salty meals, avoid large amounts of alcohol and especially to avoid being overweight, which are the pillars to prevent and avoid hypertension.
Salt
Table salt is a chemical combination of chlorine and sodium. Sodium is responsible for the surge in the blood. It is related to fluid retention in the tissues of the body by increasing blood pressure values.
Although it is an indispensable food for a balanced diet, it is true that the daily requirement of sodium in our body for an adult is 2 grams per day (equivalent to a teaspoon), experts of the Spanish Society of Hypertension. It is important to note that the sodium we consume comes not only from the salt in the meals, but is in many prepared foods such as:
Sausages.
Preserves.
Fast food.
Tips to eat less sodium:
When cooking, try using a small amount of salt.
Do not put the shaker on the table, avoiding the temptation to take more of it.
Season foods with different spices such as pepper, herbs, fresh garlic, etc.., To enhance the flavor of foods.
Avoid eating canned food and ready meals.
Reduce consumption of salted or smoked meats.
Limit your intake of nuts because they contain too much sodium (peanuts, almonds, etc).
Avoid consumption of tomato sauces, ketchup, mustard or broth cooked.
Recommended Foods
Dairy: milk, curd, yogurt, preferably not sugary.
Meats containing as little fat as possible. Read the rest of this entry »
Hypertension and nutrition
Eat a balanced diet and get some exercise daily (walk one hour, for example).
Lose weight. Avoid overweight and obesity.
Remember that excess fat and cholesterol have a negative effect on blood pressure in addition to worsening atherosclerosis.
Reduce intake of sodium. And that includes both reduce the consumption of table salt as sodium foods containing covertly since they increase fluid retention and edema by promoting increased blood pressure. Use vegetable salt.
Increase intake of raw vegetables and fruits in general as this helps to balance blood pressure. Onions and garlic are especially helpful.
Avoid alcohol, coffee, snuff and exciting substances.
Remember that a high fiber diet prevents hypertension.
Limit or suppress the consumption of sugar and refined carbohydrates which increase sodium retention and increased catecholamine secretion that triggers hypertension.
Be sure to maintain adequate levels of magnesium.
Know that the polyunsaturated fatty acid deficiency also contributes to hypertension.
Avoid chlorinated water and sparkling water. Both hypertension and destroy favor of vitamin E, a substance essential for cardiac activity.
Cook steamed and preferably papillote. It never cold meals. -The yoga, tai-chi, meditation and relaxation techniques are very effective in reducing blood pressure. Read the rest of this entry »
The Truth About High Cholesterol
High Cholesterol. Cholesterol can be the workhorse of the medicine of the past 2 decades. He is responsible for the bad reputation of entire categories of food (like eggs and saturated fats) and ultimately is blamed almost all cases of heart disease.
Until not long ago, they spoke little or no cholesterol or fear that theirs was too high. And even before that there was nothing like an epidemic of heart disease. But somewhere along the way cholesterol became a household word, something to be kept as low as possible or face the consequences.
Surely you will notice that there are many myths that portray fat and cholesterol and worst foods you can consume. It should be understood that these myths are harmful to your health.
Not only cholesterol is not going to destroy your health (as has been led to believe), but not the cause of heart disease. For those currently taking drugs to lower cholesterol, the following information can not be come at a better time. But before entering this key information, let’s start with the basics.
High Cholesterol – Cholesterol Basics
That’s right, you need cholesterol. This oily substance is soft and not only in their bloodstream but in every cell of your body, where it helps produce cell membranes, hormones, vitamin D and bile acids that help digest fat. Read the rest of this entry »
Importance Of Exercise In The Control Of Blood Pressure
Is shown that frequent physical exercise can lower blood pressure in a person with hypertension?
Yes, recent studies have shown: 1) that in people with hypertension, after a session of physical exercise dynamic of moderate intensity (brisk walking , jogging, bike ride without hills, gentle swimming, …) that lasts for 30 to 45 minutes, a decrease from 10 to 20 mmHg in systolic blood pressure during the 1 to 3 hours, and this response can be extended to 9 hours, and 2) that in people with moderate hypertension (140 – 180 / 90 – 105mmHg) can be seen after several weeks of physical training, an average decrease of 8 to 10 mmHg in systolic and 5 to 8 mm Hg diastolic blood pressure at rest.
Is that improvement in blood pressure observed in people with moderate arterial hypertension, occurs equally in people with normal tension or in those with high tension?
No. In general, the decrease in blood pressure with exercise training is greater the higher the blood pressure of the subject. In other words, people who have severe hypertension improved more than those with moderate hypertension, while those with normal blood pressure decrease your blood pressure very little sleep, but avoid the increase of the tension observed with age in sedentary people.
If physical training is a good treatment for hypertension, you do not take medicine against stress when deciding to exercise so often?
In the case of moderate hypertension (140-175 / 90-105 mmHg), the positive effects of the training program are similar to those produced by the commonly prescribed medication, with the difference that exercise training is accompanied by an improvement in other risk factors, as has been observed that treatment with medication against hypertension can worsen other risk factors. For this reason it is preferable for people with moderate hypertension treatment chosen as the physical training program instead of medication, especially since you are wondering whether they should be treated with medication or moderate hypertension. In the case of people with severe hypertension (resting values at or above 180 / 110 mmHg), it is recommended to take medication against hypertension and also to make a fitness program tailored to their physical condition because in this case only the treatment through physical activity is not enough to lower blood pressure to normal. When combining these two treatments in severe hypertension, there has been a decrease in mortality and, eventually, a reduction in medication dose.
Fighting high blood pressure with exercise
One of the focal points for a good treatment for hypertension or high blood pressure, is the physical exercise. In fact, some doctors place to exercise as part of the requirement that grant medical patients, a drug like more.
In fact, a pace that regular exercise can make blood pressure go down a point. For example, decrease of 16-10 to 15-9 once the body gets used. This is because the heart is accustomed to work better after each session of exercise, especially of the aerobic.
This improvement can be explained in several ways. By training the heart muscle, it will be able to mobilize more blood with fewer beats per minute, so that the pulse will decrease and the heart will tire less quickly. In addition, arteries coronary, which are responsible for nourishing the heart, dilate better and allows an improvement of the entire circulatory system.
There are other benefits that so indirectly improve the health of the circulatory system and the body in general. The main benefit is weight loss can be achieved, especially if combined with a healthy diet . Exercise also results in decreased levels of cholesterol which benefits the arterial circulation.
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Increased blood pressure during exercise
The nervous system plays an important role in increasing the body’s blood pressure . One of the most significant examples is when there is increased during muscular exercise.
During intense exercise the muscles need a lot of much greater blood flow . Part of this increase is due to local vasodilation of the muscle vasculature caused by increased metabolism of the myocytes (muscle cells).
Other increases occur as a result of elevated blood pressure sympathetic sympathetic stimulation caused by the circulation during exercise overall. In the more intense exercise may increase blood pressure by 30% -40% , which increases blood flow almost twice more.
The increase in blood pressure during exercise is due mainly to the following effect: while the motor areas are activated to initiate the exercise brain also activates most of the reticular activating system of the brain stem, including stimulation much greater vasoconstrictor and cardioaccelerator areas of the vasomotor center. This increase in blood pressure is a snap to maintain synchronization with increased muscle activity .
Are many other types of stress also produced a similar increase in pressure . For example, during the intense fear of blood pressure can increase up to twice normal in just a few seconds, which is known as alarm reaction.
Diet and Exercise against hypertension
There are some very practical measures that can help your blood pressure does not rise.
Feeding
- Reduce the total salt intake (including in the bread, broth concentrates, prepared and preserved foods) to a smaller amount of a teaspoon a day.
- Replace the taste of salt with herbs vegetables, they enhance the flavor of all kinds of culinary preparations. Some are: pepper, paprika, nutmeg, rosemary, oregano, bay leaf, thyme, tarragon, parsley, cinnamon, vanilla, garlic, onions, etc..
- It is also important consumers more vegetables, fruits and vegetables containing potacio, it will help reduce pressure.
- It should follow a diet rich in polyunsaturated fatty acids and low in saturated fat.
- Reduce the consumption of coffee. No more than 2-3 cups a day.
- Consider decreasing the use of snuff with people who have high blood pressure, as this can accelerate the process of atherosclerosis.
- So also among best less alcohol since their habitual abuse can contribute to the development and maintenance of hypertension.
On the other hand there are some medications that alter the pressure as NSAIDs, oral contraceptives, sympathomimetics and steroids.
Exercise
Aerobic exercise is essential against high blood pressure, it helps strengthen the heart, lose weight and control blood pressure.
There must be a proper exercise to every age and every person, thus making half-hour jog 2 or 3 days a week is enough for most people.