Abnormal levels of blood cholesterol can result in major cardiovascular problems, if this is added hypertension (blood pressure values ​​greater than 70/140 mmHg), the situation could deteriorate further.

Since power can provide an answer to this situation through a special diet for hypertension as well for high cholesterol .

Food choices to lower cholesterol and blood pressure

Milk: Skim.
Yogurt: Skimming.
Cheese: Reduced-fat and sodium, and spreads are as tight. Avoid hard cheese ripening or large (contains too much fat and sodium).
Egg: Whole no more than 3 times a week. Egg every day.
Meat sea fish, chicken without skin or fat, beef fat or similar visible.
Vegetables: All preferably raw. Choose those containing a high potassium content: tomato, spinach, squash, carrots, beets.

Fruits: All preferably raw and peeled. Citrus fruits generally contain a high content of potassium (natural lowering of blood pressure).
Cereals: Integral.
Dried fruits : You can eat a handful in between meals or snacks. They contain a high percentage of fiber and are low in sodium.
Legumes: Lentils, soy , white peas help lower cholesterol and blood pressure.
Bread and biscuits: avoid them, is high in fat and some have a high percentage of sodium (excess mineral increases blood pressure).

Drinks: Red wine not more than 1 drink daily for women and 2 men . Tap water or mineral, fresh fruit juices. Avoid concentrated juices (some contain sodium as preservatives or additives). Diet soft drinks.
Infusions: There are teas that can help lower cholesterol and control hypertension.
Condiments: The herbs are very useful when no salt flavor. If you are allowed to salt your food, do it once you are ready, not while cooking. This prevents the food from absorbing sodium salt.
The food selection allows you to develop your own menu , knowing that you can or can not eat foods to lower high cholesterol and blood pressure.

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The kidneys are the organs that control the volume of circulating water and the salt contained in the body, affecting blood pressure directly. Contains more salt the body retains more water in circulation and therefore more likely is to increase blood pressure.

Treatment of hypertension requires a change in lifestyle and is aimed at maintaining healthy habits such as smoking cessation, physical exercise moderately and regularly, avoid excess weight, achieve a low stress level and lead a healthy diet low in sodium and low in saturated fat.

The diet in the prevention of hypertension is based on a rich diet: fruits and vegetables, whole grains, legumes, blue and white fish, lean meat and less fat and olive oil. It is recommended to reduce or pre-cooked canned products (rich in salt), the salting, tanning and foods rich in saturated fats (whole milk, sausages, fatty meat products (hamburgers, sausages ,…), pastries, cakes, etc. to be harmful to the heart and therefore alter blood pressure.

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Hypertension or high blood pressure has become so large in developed countries is considered a major public health problems. If this disease is not treated in time causes damage to the cardiovascular system. The good news is that hopefully we can prevent and control it.

Several years ago researchers, concerned with reducing the damage caused by the increased pressure created a diet plan to observe the effects of food and some minerals in reducing high blood pressure. This plan, which initially had an experimental character was called DASH diet, which stands for Dietary Approaches to English to Stop Hypertension (Dietary Approaches to Stop Hypertension).

The DASH diet is characterized by high in fiber, made the recommendation for fruit and vegetables a day recommended 5 servings than healthy people, taking care to include minerals such as potassium, magnesium and calcium. The inclusion of nuts and other grains, reducing animal fats, increased consumption of poultry and fish as well as the decrease in consumption of sugar and sugary drinks, they give you the necessary elements to keep your heart healthy.

The researchers found that giving three diets: a typical American diet, a diet similar to American but rich in fruits and vegetables and the DASH diet, the people who had provided the last two diets reduced blood pressure significantly, but above all the pressure reduction was greater in those receiving the DASH diet.

Subsequently, a second stage planned research with the aim of reducing salt in foods of these people. Therefore, the menus and recipes were calculated based on two types of diet that provided a 2400 mg sodium equivalent to about 1 teaspoon of salt and other sodium 1500 mg or ½ teaspoon of salt. People with high blood pressure found many benefits by reducing salt in their food, being the most obvious benefit of reducing systolic and diastolic pressure.

The DASH diet calories
The DASH diet is not designed to lose weight, but its advantage is that it is rich in fruits and vegetables that give you fewer calories. If you are overweight or obese, MyDiet dietitians can guide you on the calories you should eat to lose weight.

Here are some of the recommendations of the DASH eating plan:
• Replace four small cookies with a medium apple, 80 calories and thus reduces or ¼ cup apricot jam 2 slices of pork and save 230 calories!
• Instead of eating a large burger and ask for a little if you add a serving of baby carrots or lettuce, the calories are reduced to less than 200.
• Reduce the portions of chicken or beef in your meals to 2 ounces (60g) and raises a portion of salad vegetables. Uses little salad dressing. Just take this action will save 50 calories.
• Use nonfat dairy like milk and yogurt light.
• In addition to spices and seasonings used low-fat vinaigrette, choose light versions of margarines and mayonnaise.
• Decrease your portions of food, pour yourself a small plate.
• Read food labels to find out their calorie, fat and salt, mainly.
• Limit the use of sugar in desserts, juices and other drinks, natural juice prefer canned, use sugar substitutes.
• Prefers a fruit snack rich in salt and saturated fats.
• Drink plenty of fluids.

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Numerous studies have shown that those with higher levels of vitamin C in their diet and their blood, tend to lower blood pressure. For those who already have high blood pressure, taking vitamin C could help reduce poverty.

How can a vitamin help regulate blood pressure? Vitamin C helps to combat problems with the lining of the arteries to harden the walls and make it difficult and impossible for them to relax when the signal arrives. Vitamin C may help reverse these problems, allowing the arteries to relax and widen more easily. There seems to be of importance that vitamin C comes from food or supplements. The more vitamin C is consumed, the greater the likelihood that it will help reduce high blood pressure, and lower the risk of developing it in principle.

Vitamin C also acts as a diuretic, helping the body release water and lower the volume of blood. It also works together with vitamin E to protect the blood vessels, preventing oxidation.

(Although some scientific studies and some individuals have found that vitamin C may help lower blood pressure, this fact has not been recognized by the FDA.)

Side effects: The potential side effects of vitamin C include sour s diarrhea.

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It was already known from other positive properties of chocolate. Not long ago a study said that black chocolate helps reduce stress, may relieve pain better than the drinks isotonic muscle recovery and even that is a strong antioxidant. “Flavonoids are substances that improve the bioavailability of nitric oxide in the cells lining the inner wall of blood vessels, vascular endothelial cells, “said Dr. Buijsse, who led the research, so that” when released, causes dilation of the muscle cells of vessels blood and may help reduce blood pressure. ” The study authors concluded that because “eating chocolate is far more tempting,” and can even be considered for inclusion in diets designed to prevent cardiovascular disease, in very small amounts, while acknowledging that be “necessary other observational studies and randomized clinical trials confirm this information.”

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Hypertension occurs when elevated blood pressure levels on a continuous or sustained, which causes the heart muscle increases to meet this extra effort and ends up being harmful because it is not accompanied by a corresponding increase in blood flow . A high percentage of patients do not even know they are hypertensive by what they can not avoid its consequences for health, “says Dr. María Victoria Cañadas Godoy, a cardiologist at USP San Camilo. Data are increasing hypertension, which affects Spanish 10 million according to the INE, the cardiovascular risk factor prevalence and incidence figures are very high: 15% of world population and 40% of the Spanish population (47% of men and 39% of women) have it. The high figure for Spain, as well as other countries with the same level of development is explained by an aging population, longer survival with cardiovascular disease and increased risk factors such as obesity.

By age, the most sufferers are over 65 years as the prevalence was 60%. Given these figures, Dr. Pilar Mazon, president of the Arterial Hypertension Section of the Spanish Society of Cardiology, says that “at any age is important to control blood pressure. Forget the false rumor that there was a few years ago that was not serious about the blood pressure increase with age. The blood pressure should be maintained within normal ranges for all ages to reduce the risk of cardiovascular complications. ” What about the young? The data indicate that in young children and the prevalence of hypertension is increasingly on the rise , is 30% of young people and between 3% and 7% of children who suffer the disease. “It is worrying that children and young people have the disease because it makes them more likely to suffer a cardiac event as a myocardial infarction, stroke or arrhythmia. This increase in prevalence rates is due to both poor nutrition, resulting in an overweight, as a familial predisposition for the disease, because if either of the two parents has hypertension possibilities that the child also develops disease is 45%, according to various studies, “concluded the doctor. The importance of taking the strain “Since the Spanish Heart Foundation is to raise awareness of the need to take your blood pressure regularly, either by going to a hospital or through mobile devices.

Through greater control of blood and good preventive measures, able to reduce the number of affected, “announced the doctor. The amounts considered normal systolic blood pressure (maximum) are between 120-129 mmHg and diastolic (minimum) between 80 and 84 mmHg. Prevention, your best friend The best treatment for hypertension is a good prevention to avoid their appearance. Key to this is to follow a heart-healthy lifestyle: not smoke. The snuff raises blood pressure and heart rate. In addition, hypertensive smokers multiply the detrimental effect of snuff. One thing for thought: stop smoking has positive effects outweigh any medication for hypertension. Beware of the alcohol. Moderate consumption of alcohol (one glass of wine a day with meals) may be beneficial, but if it causes excessive increase in blood pressure and other conditions prejudicial heart and other organs.

Control your weight. Overweight is a cause of hypertension. Therefore, lowering blood pressure decreases and reduces the risk of cardiovascular and diabetes. In form. The regular physical exercise gets lower blood pressure. It increases muscle mass and exercise capacity, helps control weight and reduce cardiovascular risk achieved. Practice heart-healthy diet. Hypertensive patients should reduce salt intake and foods containing it. Also need to eat fruits, vegetables, legumes, nuts, bread and other cereals. Finally, use olive oil as main fat and increasing intake of poultry and fish at the expense of red meat. Pharmacotherapy. If you can not settle for hypertension with the above recommendations, as you may need to continue drug treatment. The results do not always reflect an immediate reduction in blood pressure, so you need to wait a bit before considering a change to the doctor for medication.

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Publishing in The Journal of Nutrition, the researchers conducted a study in which we have studied the properties of hibiscus on the cardiovascular health, demonstrating that the infusion of hibiscus can be helpful for people with hypertension.

In one experimental study with patients, researchers found that hibiscus reduces blood pressure compared with placebo in significant percentages.

In concrete terms, the tea daily hibiscus tea served to reduce systolic blood pressure and diastolic pressure by about six times more than in the placebo group.

The researchers recommend that infusions of Hibiscus tea are made ​​three times a day to produce effects, although to a lesser degree can also help.

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Hypertension involves high blood pressure , which may lead not only in circulatory problems, but also kidney problems and even heart attacks, which can be fatal.

The worst combination is overweight with hypertension. To prevent hypertension is necessary first of all look so overweight. The obesity is the best scenario for developing the disease, and it is therefore important to follow a healthy diet that allows you to have a normal weight.

By the way, speaking of diet, the other main measure to prevent the onset of the disease is to avoid sodium in foods. Cut the salt you consume, but as a whole, at least in large part. The high salt intake may increase the risk of the disease.

Age is another major cause of hypertension , and if you are over forty years and are at risk of developing it. If your family history, be careful because it is a hereditary disease.

If all this still did not manage to clear the blood pressure, talk with your doctor to prescribe drugs. This is not ideal, but if it helps improve health.

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While a daily menu rich in fruits and vegetables is essential, there are specific foods with certain properties to prevent hypertension and heart disease. Hypertension usually has no clear symptoms, so it would be ideal to start using from now to take care.

Celery. It is proven that consuming four stalks of celery a day known to help lower blood pressure. In fact, Oriental medicine has long used to treat the disease.

Ajo. Garlic is reputed to be a great food for the heart, as it provides many beneficial for the cardiovascular system, including control of blood pressure. Use garlic to flavor your food: it has been shown that a clove of garlic a day for 12 weeks has great effects in the treatment of hypertension .

Broccoli. A great food that provides many health benefits . Among them, reduces the risk of hypertension, control the functioning of the cardiovascular system, and prevents strokes.

Carrot. postasio Your content helps control high blood pressure. It also has beta-carotene, which reduces the risk of heart disease. If you drink carrot juice, in addition, we also monitor kidney function. You should drink 240 ml of carrot juice daily, celery and water.

Your diet also includes tomatoes , onions , saffron and spices like oregano, fennel, black pepper, which are also allies against hypertension.

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The food against hypertension and obesity are important when trying to solve a problem that affects millions of people, regardless of age. Elderly, children, adults, all suffering from this disease, which if not treated early, it can cause complications such as:

Heart failure
Atherosclerosis
Renal failure
Stroke
Hemiplegia, etc.
Need not be afraid to read what are the complications, but you realize you need to have respect for hypertension , which if treated in time, none of this have to happen.

From the perspective of nutrition, food to lower blood pressure and weight are:
1. Milk: skim, three servings daily.
2. Meat: lean, preferably fish, 1 serving daily.
3. Vegetables and fruits , preferably raw, 5 servings.
4. Grains: 3 servings daily.
5. Vegetables: You can replace meat, otherwise consume them 1 time a week.
6. Egg: You can eat every day and clear the tip 3 times a week.
7. Oils: Just to spice up salads, purees, etc. Do not eat fried.
8. Sausages: Do not consume due to its high fat and sodium.
9. Canned: Avoid them, very well read labels, because they may contain sodium-based preservatives.
10. Drinks: I recommend the water, whether mineral, choose the one that contains less sodium. As for diet soda, you
must be careful with the sweetener that has, as it may contain sodium cyclamate, that contain sodium is contraindicated. The alcohol is not recommended. You should drink in moderation, no more than two glasses of red wine a day. If you consume juices , it happens the same as with diet sodas, you should check what kind of sweetener is.

Sweets: They are contraindicated for the overweight. If you use diet, read the label for preservatives you may have. Remember you can have sodium in their chemical composition.

This is a selection of food to be able to implement an appropriate menu to treat both obesity and hypertension. Surely this list can make various suggestions to help you lose weight and control blood pressure. Always under medical supervision, of course.

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