Watch the video
- Watch the video on youtube
From a medical point of view, high blood pressure is indicated by the term hypertension and is defined as such when there is a permanent increase in blood pressure, above the values considered normal. Specifically, the limits for diagnosing hypertension are: minimum pressure> 90mmHg and maximum pressure> 140mmHg.
Almost always (in 95% of cases), high blood pressure is of an essential type, therefore independent of other pathological conditions; this form of hypertension is still idiopathic, ie the specific causes are not known. There are also other types of hypertension, called secondary, which owe their onset to kidney or heart disease.
Essential hypertension (which from now on we will simply call "hypertension") is probably of multifactorial aetiology; among the most important causes are recognized: genetic predisposition / familiarity, overweight, improper diet, sedentary lifestyle, alcohol abuse and stress. The increase in pressure is also linked to aging.
All this attention to high blood pressure derives from the fact that "severe hypertension, and / or aggravated by other risk factors (eg smoking, diabetes, overweight, etc.), SIGNIFICANTLY INCREASES THE RISK OF CARDIO-CEREBRO-VASCULAR EVENTS ( stroke and coronary heart disease).
Ultimately, if high blood pressure is due solely to a physical, dietary and lifestyle condition, the priority interventions are:
- Low calorie diet and increase in overall energy expenditure (in case of overweight and obesity)
- Low-sodium diet, rich in potassium, magnesium and omega-3, low in saturated / hydrogenated fatty acids (possibly supported by some supplements such as arginine and herbal products)
- Begin a protocol of mainly AEROBIC motor / sports activity, perhaps associated with muscle toning exercises
- Eliminate all alcohol (and possibly also drinks containing STIMULATING nerves - such as coffee)
- Eliminate smoking
- Minimize mental stress, also considering the intervention of a professional in the psychological sphere or the use of anxiolytic drugs.
Generally, this type of high blood pressure occurs with advancing age and in proportion to the increase in body fat, however, in the West, there is more and more the manifestation of premature hypertension (puberty).
On the contrary, if a hereditary basis is so strong that it ignores any other risk factor, pharmacological intervention is almost inevitable. Among the various molecules are used (alone or in combination): diuretics, adrenergic inhibitors, calcium antagonists, inhibitors of the renin-angiotensin system, direct-acting vasodilators.
, alcohol consumption and the abuse of stimulating nerves.To lose weight, it is essential that the overall energy balance is negative, i.e. that the calories consumed are lower than those consumed. This result can be obtained with a low-calorie diet, perhaps supported by the "increase in" overall physical activity. The extent of the energy cut is about 30% of the total expenditure. The increase in expenditure affects both basic physical activity (daily activities: cycling or walking, climbing stairs, etc.), and the desirable or Increasing expenditure means being able to benefit from a richer low-calorie diet, ie with more nutrients and energy, therefore more bearable.
- TOTAL elimination of added sodium chloride (table salt) and, sometimes, of the sodium naturally present in foods. Sodium is a mineral which, if in excess, appears to be involved in the mechanisms of onset and aggravation of high blood pressure.
Sodium is naturally present in food but, through the consumption of raw (unprocessed) foods, it is never possible to create a nutritional surplus. The only exception is constituted by certain bivalve molluscs which, being alive and sealed, at the time of when cooked, they release sea water from inside. On the other hand, the main food sources of sodium in the human diet are linked to sodium chloride added to food during industrial processing or at the time of consumption, and to the sodium contained in certain food additives. therefore certain precautions are essential, such as: prohibition of adding sodium chloride to foods at the time of consumption, prohibition of the consumption of broth cube and prohibition of the consumption of preserved meats, preserved fish, aged cheeses and vegetables in tins. - Increase of potassium and magnesium with food: if sodium is a mineral responsible for the increase in pressure, potassium and magnesium (some also hypothesize calcium) act with a diametrically opposite mechanism. Among other things, in the healthy subject. , "excess" potassium and magnesium are easily excreted by the kidneys, which greatly facilitates nutritional intervention: the more you take with food, the better! Obviously, this indication must subordinate to other nutritional considerations. Since these are minerals typically contained in vegetables, fruit, whole grains and legumes, their massive intake could lead to some imbalances such as: excess dietary fiber and excess fructose.
- Increase of essential omega 3 fatty acids and reduction of saturated / hydrogenated ones: in addition to significantly contributing to the production of endogenous cholesterol (increasing cardio-vascular risk), saturated / hydrogenated fats are in some way related to the increase in blood pressure; it does not matter if it is a direct or indirect relationship, the important thing is to drastically reduce them by avoiding the intake of: fatty meats (again the preserved ones are involved, mentioned in point A), butter and fatty cheeses (almost all the seasoned ones).
On the other hand, omega 3s play a very important IPOtensive role and act on the reduction of cardiovascular risk through the reduction of triglycerides in the blood, the improvement of cholesterolemia, the anti-inflammatory function and the protection from compromises linked to a "possible type of diabetic condition. 2. These nutrients are quite difficult to find and are found mainly in the oils of algae, krill, fish liver, flaxseed, hempseed, kiwi seed, wheat germ, soy and (at lower concentrations) all other foods from which these condiment fats are extracted. - Begin a motor / sports activity protocol: as mentioned, this must be predominantly AEROBIC, preferably combined with muscle toning exercises. As for "aerobics, it is advisable to practice at least 3-4 sessions per week lasting 50-60", with intensity ranging between the aerobic range and just above the anaerobic threshold.
Toning with overloads takes on a secondary role and can be done after the aerobic one or in independent sessions for 2 times a week, avoiding excessive loads and working at high repetitions.
