Hypertension is considered by some experts one of the most important cardiovascular risk factors when it comes to suffering pathologies such as stroke.
Once the patient is diagnosed as hypertensive, an issue that sometimes goes unnoticed because it does not produce symptoms, they must begin to control their values through medical monitoring, perhaps drug treatment, and physical exercise.
But there is one more element that is essential to control blood pressure, and that is diet.
For this reason the specialists of the , together with the , have prepared a document that explains in a comprehensive way what we should eat and what not, if our tension is through the roof.
General measures to eat well
It is not a secret that following a Mediterranean diet is the best way to keep our body healthy.
But, in addition, those who know the most about nutrition add some general recommendations:
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Follow a diet very rich in fruits and vegetables, legumes, unsalted nuts, cereals and olive oil.
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It is advisable to moderate the consumption of foods of animal origin. Except for fish and eggs, which will always be preferable to meat.
And when choosing meat, the best are chicken or turkey without skin, rabbit and the lean parts of other meats.
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Nothing of . We are talking about a wide range of products: sausages and cold cuts, pastries, cookies, fast food, soft drinks, etc.
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It is essential to read the labels and choose those products that have less saturated fat, salt and sugar.
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Anyone with it knows it. Limit your salt intake to no more than 5 grams a day (equivalent to a teaspoon). In this quantity enters both the salt with which we season the dishes, as well as the salt that the food contains.
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Limit your intake of coffee and other caffeinated beverages to 2-3 cups daily.
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No alcohol, no carbonated drinks.
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It’s funny, but you shouldn’t eat licorice. Its consumption is associated with hypertension. Avoid licorice and products that contain it, as well as sparkling water.
What foods to eat and in what quantity if we have high blood pressure
With the general recommendations clear, it is time to plan the weekly menu. To do so and achieve a varied diet that doesn’t bore us, specialists from the Spanish Academy of Nutrition and Dietetics and the Mapfre Foundation give us some very useful advice for organizing ourselves.
Cereals and derivatives:
If I am hypertensive can I eat anything? Well yes, experts say that any cereal is good for hypertension.
Of course, it is better to choose whole grains without salt or low in salt (for example, bread).
If you eat cereals for breakfast, you just have to choose those that are lower in sugar, salt and fat.
tubers.
Any of them, but always fresh. No chips or salty snacks.
Legumes:
Any of them is essential and are allowed in case of hypertension.
They should be eaten at least 3 or 4 times a week.
When preparing them, it is convenient to limit as much as possible the recipes that contain fatty meats or sausages.
And if we use them from a boat, we must rinse them first to remove part of the salt.
Fruit:
There is no limitation here. They are all allowed and the more, the better.
But whole, it is better to limit the juices.
Vegetables:
All and at least 2 times a day.
Varied, seasonal and proximity.
Here the only limit are those that come canned, pickled and pre-cooked.
All dairy.
At least we should take 2 daily, preferably low in fat, and without added sweeteners.
As for the cheeses, better the fresh ones and if salt.
In this section, dairy desserts such as custards or flans are not worth it.
Meats:
We have already seen that moderation should prevail in the consumption of meat.
Better poultry and rabbit, or select lean pork (loin, sirloin).
Eggs:
They can be taken without problem 3 or 4 times a week. Either in an omelet or poached.
Fish:
Nutrition experts do not object to any type of fish.
You can alternate the blues and the whites and take them at least 3-4 times a week.
If we take them canned, it is better to choose those that either do not contain salt or that are low in this ingredient.
Due to its excess salt, salted fish is not recommended.
Nuts and seeds:
Any, but preferably raw.
Oils and fats:
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