Doctors recommend a diet that saves you from premature death. It is not complicated, but requires consistency. The consequences of hypertension are far-reaching, so it is worth taking these recommendations to heart.
- Arterial hypertension is one of the most frequently diagnosed diseases of the cardiovascular system
- If left untreated, it leads to the development of serious diseases that may even result in the death of the patient
- Diet can help to lower blood pressure
- More current information can be found on the Onet homepage.
Hypertension is an epidemic. Even adolescents suffer from it. Unfortunately, although it is the shortest way to a heart attack and stroke, we underestimate them. Half of people with hypertension do not know that they suffer from it. But the worst thing is that of those who know, only half heal properly. Family doctor and dietitian Anna Nejno emphasizes that in many patients a change in lifestyle would eliminate the problem.
Salt in hypertension
In 87 percent people under 45 years of age excessive salt intake causes high blood pressure. Our ancestors ate half a gram of salt a day, we ate 15 grams. Today, the recommended rate is up to 6 grams. Meanwhile, cheeseburgers, fries and ketchup contain 3,5 grams of salt – which is more than half the permitted dose. If we add salted meats, ketchup, mayonnaise, ready-made salad sauces, spices such as Vegeta, Maggi or broth cubes – exceeding the standard guaranteed and without the use of a salt shaker.
– We are not always aware that we raise the blood pressure of our children by salting meals. Meanwhile, an increase in systolic blood pressure by 1-2 mmHg in children is associated with an increase in the risk of developing hypertension in adulthood by 10%. – explains Dr. Nejno.
It is therefore best to eliminate chips, salted peanuts, salty sticks and canned food from your baby’s diet. It’s also a good idea to limit salt in your own kitchen, which will benefit the whole family. – From my practice, I know it is possible. However, it must be done very slowly. It is best to eliminate salt from prepared meals from week to week – says Dr. Nejno. He adds that the use of lemon in fish and meat reduces the need for salt. Herbs and garlic also help to forget about salt.
Dr. Nejno says that her patients, who started eliminating salt from their kitchen, noticed that all meals in restaurants seemed too salty to them. – Remember that even ordinary bread or butter are salted. Not to mention cold cuts or cheese. If someone wanted to eliminate salt entirely, he would have to stock up on food in special health food stores. Strongly attached to salty tastes, they should buy a special salt with a reduced sodium content and the addition of potassium. We should also remember to salt the dishes only at the very end of cooking, especially soups or potatoes.
Diet for hypertension
In addition to reducing salt intake, the antihypertensive diet is based on increasing the potassium content in our dishes. The sodium contained in the salt retains water in the body and by increasing the amount of fluid, it raises blood pressure. Potassium, on the other hand, eliminates sodium from the body. The more potassium, the less sodium.
– Increasing potassium intake requires some discipline on the part of patients. For each meal, which should be five, you need to add vegetables or fruits, because they contain potassium – explains Dr. Nejno. It requires consistency. We can add a tomato or a cucumber to breakfast, for lunch let’s have some fruit, of course we must have salad for lunch, for tea we can eat fruit juice, and spice up the dinner with paprika or lettuce. It is important that fruit juices or vegetables are not salty and sugar-free. Dr. Nejno emphasizes that you cannot take potassium prophylactically in tablets because overdosing it has catastrophic consequences for the work of the heart. Potassium deficiency can be treated, but only under medical supervision.
The antihypertensive diet also forces you to eliminate foods that increase cholesterol. So we don’t eat animal fats or butter or lard. We avoid pork and cheese. The menu is based on poultry and fish; beef is acceptable but rare. We cannot forget about fiber, which helps us maintain a healthy weight. That’s why we use bread, pasta and whole grain rice.
Calcium is also necessary. Therefore, the diet must include low-fat dairy products – cottage cheese, kefir and yoghurt.
Lifestyle change
– Patients do not want to believe that a change in diet and lifestyle can lower their blood pressure, and thus save their lives, because it protects against heart attack and stroke – says Dr. Nejno. – Meanwhile, it really works – he adds. First of all, you have to make sure that our weight does not deviate from the norm. – Each patient can ask his family doctor to calculate his BMI index, which is information about the regularity of our body weight – says Dr. Nejno.
If the BMI is incorrect, a dietitian can help us lose weight. Second, regular exercise is necessary. Unfortunately, walking is not enough. You have to do some sport for 45 minutes at least three times a week. – It can be cycling, swimming pool, gym, aerobics. Regularly – explains the doctor. For people who do not play sports several times a week, the risk of heart disease increases by 5-6 times! That is why today there is more and more talk about giving up the amenities of civilization – replacing a car with a bicycle – as an everyday means of transport, giving up TV remote controls or escalators. Another element of changing your lifestyle is quitting smoking and reducing alcohol consumption. The permitted doses are really small. A glass of wine with dinner is already debauchery.
Not all diets are healthy and safe for our body. It is recommended that you consult your doctor before starting any diet, even if you do not have any health concerns. When choosing a diet, never follow the current fashion. Remember that some diets, incl. poor in particular nutrients or strongly limiting calories, and monodietes can be devastating for the body, carry a risk of eating disorders, and may also increase appetite, contributing to a quick return to the former weight.
Good eating habits
Dr. Anna Nejno emphasizes that her patients find it very difficult to change their habits and habits. – However, there are patients who manage to lower their blood pressure to normal levels without medication only by changing their lifestyle – says. He also adds that if your own health is insufficient motivation, it is worth thinking about the future of children. American research shows that due to cardiovascular diseases, the generation of today’s children may live shorter than their parents. Because it is in childhood that eating habits are formed. – We will not be able to instill good nutritional principles in our offspring if, by forbidding children from eating salt, we will salt our meals ourselves. A good example is the best method. Remember that everyone likes what mother used to do in her childhood. That is why life without salt and with everyday fruit and vegetables like bread – you can like it.