Hypertension (HT) consists in a sustained elevation of blood pressure. Values below 120/80 mm Hg are considered normal for blood pressure, however, when it is above 40/90 it is considered hypertension. On the other hand, values of tension ranging from 130-139 / 80-89 mm Hg are considered prehypertension, which make us more susceptible to suffering from hypertension.
In any of the cases, whether you are in the prehypertension phase or in hypertension, you should watch your diet and your weight to prevent the values from increasing or remaining, which could be dangerous for your health.
First of all you have to focus on reducing overweight and obesity. Excess weight is already a health problem, but if you suffer from hypertension, you should bear in mind that weight control is essential to avoid risks.
It is also advisable to reduce excessive alcohol consumption. Although many specialists say that a glass of wine or beer has cardiovascular benefits, passing this amount can be dangerous if you suffer from hypertension.
And obviously, a key point is to feed properly. The first step is to abandon the salt intake. Since although sodium is necessary for the functioning of the muscles and nerves thanks to the consumption of sodium contained in food this need is covered. On the other hand, passing these levels is dangerous since sodium is also responsible for regulating blood pressure.
But apart from setting a low-salt diet, we must carry out a heart-healthy diet. For this it is recommended to carry out a diet rich in fruits, vegetables and legumes and low in saturated fats. That is to say:
- Avoid sausages, whole milk products, fatty meats
- Consume 3-4 times a week at least fish
- Choose vegetable oil, preferably olive oil, to cook and dress your dishes.
- Moderate your consumption of fats choosing cooking as boiled, grilled, grill, papillote, etc.. and avoiding or moderating the fried and battered.
This type of diet, in addition to being cardioprotective, by the consumption of vegetables or fruits, increases the diuretic effect of a low salt diet, which will also favor a decrease in blood pressure.