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¿Tienes la tensión alta? Cambios sencillos en la alimentación que pueden ayudarte a mantenerla a raya La presión sanguínea se considera normal cuando está por debajo de 120/80 mm Hg Ewa Urban en Pixabay
Cambiar los alimentos que consume y su estilo de vida puede ayudar a bajar su presión arterial y reducir así el riesgo de las complicaciones de la hipertensión. Te proponemos una serie de recomendaciones para controlarla por medio de una dieta saludable, con especial cuidado a la reducción de la sal en tus comidas. La hipertensión es una enfermedad que supone un riesgo para nuestra salud cardiovascular pero que no suele presentar síntomas lo que puede hacer difícil su diagnóstico o incluso, puede hacer que no le demos la importancia debida a su tratamiento.
Lo más recomendable es prevenir para evitar que este mal silencioso nos ataque pero, si tu ya sufres hipertensión, no lo dejes pasar e intenta llega o mantener un peso correcto y llevar a cabo una correcta alimentación que posibilite que tu tensión arterial disminuya o incluso vuelva a sus parámetros normales.
La presión sanguínea se considera normal cuando está por debajo de 120/80 mm Hg y se considera HTA cuando está por encima de 140/90. Por su parte, los valores de tensión que van de 130-139/80-89 mm Hg se consideran prehipertensión, que nos hacen más susceptibles a padecer HTA. En otros casos, sólo uno de los dos valores se encuentra por encima de los valores normales. Cosa que también se debe tener en cuenta ya que resulta igualmente nocivo.
Por tanto, tanto si estás en la fase de prehipertensión como en hipertensión, debes vigilar tu alimentación y tu peso para evitar que los valores sigan aumentando o que se mantengan, pudiendo resultar peligrosos para tu salud.
Recomendaciones nutricionales Reducir el sobrepeso y la obesidad: si padeces hipertensión debes tener en cuenta que es necesario que controles tu peso ya que ambos factores van muy ligados. Reducción del excesivo consumo de alcohol: aunque el alcohol como el vino o la cerveza, en cantidades moderadas, haya dicho ser beneficioso para la salud cardiovascular, si superamos las dos copas de vino diarias en el caso de los hombre o la copa de vino diaria en el caso de la mujer puede resultar peligroso y potenciar nuestro riesgo de padecer o de agravar la hipertensión. Por tanto, debes moderar o evitar el consumo de alcohol tanto para prevenir como para mejorar la hipertensión. Por tanto, es recomendable que no sólo nos centremos en llevar a cabo una dieta baja en sal sino también una dieta cardiosaludable para evitar que acabemos otras enfermedades que empeorasen la salud de nuestro sistema circulatorio y aumentaran nuestro riesgo de padecer alguna enfermedad cardiovascular. Evita las conservas de verduras. uppers.es
La clave está en lo que comemos Carnes, pescados: evita el consumo de carnes grasas, embutidos, carnes curadas, fiambres con sal, las vísceras o los patés. Evita las conservas y ahumados de carnes y pescados. Puedes consumir carnes magras como el pollo, el pavo o el conejo. Lácteos: evita los quesos curados o semicurados, las lonchas light o los queso de untar o en porciones. Consume preferentemente lácteos desnatados o semidesnatados Verduras, hortalizas y frutas: consume de manera diaria estos productos. Evita las conservas de verduras o los encurtidos como las olivas, los pepinillos o las cebolletas. Cereales, tubérculos y legumbres: evita la bollería y los snacks como patatas fritas de bolsa. Evita igualmente las legumbres en conserva. Modera el consumo de pan con sal. Si sueles consumir bastante pan es más recomendable tomar este mismo producto pero sin sal. Frutos secos: aunque los frutos secos son buenos para la salud cardiovascular debes evitar los que son salados y recordar que son un alimento con una alta densidad calórica, es decir, nos aportan muchas calorías, así que se deben tomar con moderación (20gr-30gr). Bebidas: evita el agua con gas o las bebidas carbonatadas. Modera el consumo de café o té. Toma como bebida principalmente agua. Grasas: evita las mantequillas o margarinas con sal y también el sebo o el tocino. Consume como grasa para cocinar y aliñar tus platos los aceites vegetales como el aceite de oliva o el de girasol Evita las salsas como la mayonesa, el kétchup o la salsa de soja por su alto contenido en sodio. Cocina con cocciones saludables que aporten poca grasa como la plancha, el horno, el papillote, los hervidos, al vapor, etc y evita o modera los fritos y rebozados. Evita las sopas o purés de sobre, los caldos de brick o los cubos saborizantes. Modera el consumo de precocinados que normalmente tienen adicionada ya cantidades de sodio. Si en alguna ocasión los utilizas no añadas más sal. Si miras congelados compra alimentos crudos congelados, los cuales puedes encontrar sin sal. Aprende a leer las etiquetas. Evita o modera aquellos productos en los que se adicione sodio (Na), cloruro sódico (NaCl), glutamato monosódico o carbonato sódico. Vigila el uso de bicarbonato sódico que muchas personas toman para evitar o atenuar los ardores y que puede aportar una dosis extra de este mineral.
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