High blood pressure diet example

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Premise

The following indications are for informational purposes EXCLUSIVELY and are not intended to replace the opinion of professionals such as a doctor, nutritionist or dietician, whose intervention is necessary for the prescription and composition of PERSONALIZED food therapies.

High Blood Pressure Diet

The diet for high blood pressure is a diet useful to reduce a possible state of arterial hypertension.
High blood pressure is a fairly complex pathology that has an often multilateral etiology, with a base of genetic-familial predisposition BUT frequently aggravated by an inappropriate lifestyle; among the factors that most significantly affect the onset of high blood pressure we recognize:

• Overweight or obesity
• Sedentary lifestyle
• Unbalanced diet, rich in sodium and low in potassium (K), magnesium (Mg) and / or omega3 fatty acids (ω ‰ 3)

It follows that the diet for high blood pressure of a person who has an inappropriate lifestyle must respect some basic rules concerning the choice of foods and possibly the supplements to be associated with them; let's see them in detail:

• Low calorie
• Elimination of sodium chloride (NaCl) added to food
• Significant increase in fresh, unprocessed and especially plant-based foods, as they are rich in potassium (vegetables and fruit) and magnesium (whole grains and legumes)
• Possible integration

It's not all; considering that hypertension - together with diabetes - is one of the metabolic diseases that most increases the risk of cardiovascular complications (coronary infarction, cerebral stroke, etc.), the following nutritional variations would be desirable:

• Reduction of saturated or hydrogenated fats if in excess
• Reduction of dietary cholesterol
• Reduction in blood glucose if altered
• Reduction of post-prandial glycemic peaks
• Increased fiber if deficient

By following a diet that meets the aforementioned requirements, "high risk" subjects have the possibility of preventing the onset or worsening of other metabolic diseases such as dyslipidemia or type 2 diabetes mellitus.
From the application point of view, the diet for high blood pressure must respect some food choices based on the principles of prevention and dietary-nutritional healthiness; citing a few:

• Abolition of added salt
• Abolition of sausages, salted meats and all meats or fish preserved in brine
• Abolition of aged cheeses (with the exception of grated cheese on pasta)
• Abolition of pickled vegetables
• Possible use of integral salt
• Drink at least 1ml / water per kcal / dietary derived from low sodium mineral waters

It is therefore necessary that the dietary sodium content does not for any reason exceed the upper limit of the safety range imposed by the Commission of the European Communities - 1993, remaining below 3500mg / day (3 and a half grams per day).
NOTES: there are numerous clinical studies that demonstrate the efficacy of diet and motor activity on the reduction of high blood pressure; such progress depends on: ability to reduce excess weight (weight loss if overweight), ability to give up table salt, ability to increase cardio-vascular fitness and possible dietary supplementation.

Useful supplements in case of high blood pressure

The food supplements useful in case of high blood pressure are many and can be safely associated with the diet; among these we mention:

• Potassium and magnesium
• Omega3 (ω ‰ 3)
• Arginine
• Diuretic and hypotensive plants and plant extracts

Example

Male, 52 years old, moderate hypertension compensated by drugs, overweight, gardener and does very fast walking 4 times a week.

Sex Male Age 52 Height cm 182 Wrist circumference cm 18 Constitution Normal Height / wrist 10,1 Morphological type Normolineo Weight kg 92,8 Body mass index 25,4 Physiological body mass index desirable 21,7 Desirable physiological weight kg 72 Basal metabolism kcal 1713 Physical activity level coefficient Moderate Yes aus, 1.78 Energy expenditure kcal 3049,2 Diet HYPOCALORIC 2135Kcal Lipids 25% (excluding alcohol) 533.8 Kcal 59,3 Proteins 1.2g / kg 345.1 Kcal 86.3g Carbohydrates 58.8% (excluding alcohol) 1256.1 kcal 335g Alcohol 0g Breakfast 15% 320 kcal Snack 10% 214 kcal Lunch 35% 747 kcal Snack 10% 214 kcal Dinner 30% 640 kcal

NB: Some weights can be evaluated without the aid of a scale, for example:

• Liquid 250-300ml / g = 1 cup
• Liquid 200ml / g = 1 small cup
• Liquid 150ml / g = 1 full glass
• Liquid 10g = 1 tbsp
• Liquid 5g = 1 tsp
• Grana 10g = 1 tbsp
• 5g grits = 1 tsp
• Fruit or vegetable 150g = medium-small size
• Fruit or vegetable 200g = medium size
• Fruit or vegetable 250g = medium-large size
• Walnut kernel, almond, pecan nut, hazelnut = 3g
• Bread 20-25g = medium slice
• Bread 30-35g = large slice

High Blood Pressure Diet Menu Example - DAY 1

Breakfast, about 15% kcal TOT Low-fat milk 250g, 125kcal Muesli with dried fruit 30g, 102kcal Apple with peel 200g, 104kcal Snack, about 10% kcal TOT Orange juice 250ml, 112.5kcal Biscuits 25g, 91.3kcal Lunch, about 35% kcal TOT Pennette with tomato sauce Whole wheat semolina pasta 90g, 291.6kcal Tomato puree 100g, 24kcal Parmesan 10g, 39.2kcal Lettuce 100g18kcal Whole grain bread 90g, 218.7kcal Extra virgin olive oil for cooking or raw soybean oil 15g, 135kcal Snack, about 10% kcal TOT Pear 200g, 116kcal Rusks 25g, 106.5kcal Dinner, about 35% kcal TOT Boiled octopus Defrosted octopus or octopus 150g, 123kcal Fennel 100g, 31kcal Whole grain bread 120g, 291.6kcal Extra virgin olive oil for cooking or raw soybean oil 20g, 180kcal

High Blood Pressure Diet Menu Example - DAY 2

Breakfast, about 15% kcal TOT Low-fat milk 250g, 125kcal Puffed rice 30g, 114.9kcal European grape 150g, 103.5kcal Snack, about 10% kcal TOT Apple juice 250ml, 115kcal Biscuits 25g, 91.3kcal Lunch, about 35% kcal TOT Pumpkin risotto Long grain brown rice 80g, 289.6kcal Pumpkin 100g, 26kcal Parmesan 10g, 39.2kcal Radish 100g, 23kcal Whole grain bread 90g, 218.7kcal Extra virgin olive oil for cooking or raw soybean oil 15g, 135kcal Snack, about 10% kcal TOT Kiwi 200g, 122kcal Rusks 25g, 106.5kcal Dinner, about 35% kcal TOT Grilled chicken breast Chicken breast 150g, 165kcal Salad tomato 100g, 16kcal Whole grain bread 120g, 291.6kcal Extra virgin olive oil for cooking or raw soybean oil 20g, 180kcal

High Blood Pressure Diet Menu Example - DAY 3

Breakfast, about 15% kcal TOT Low-fat milk 250g, 125kcal Muesli with dried fruit 30g, 102kcal Apple with peel 200g, 104kcal Snack, about 10% kcal TOT Pineapple juice 250ml, 132.5kcal Biscuits 25g, 91.3kcal Lunch, about 35% kcal TOT Bean soup with celery Ripe beans 250g, 292.5kcal Celery 50g, 8kcal Parmesan 10g, 39.2kcal Endive 100g, 17kcal Whole grain bread 90g, 218.7kcal Extra virgin olive oil for cooking or raw soybean oil 15g, 135kcal Snack, about 10% kcal TOT Pear 200g, 116kcal Rusks 25g, 106.5kcal Dinner, about 35% kcal TOT Hard-boiled eggs Chicken eggs 100g, 143kcal Potatoes 200g, 154kcal Whole grain bread 120g, 291.6kcal Extra virgin olive oil for cooking or raw soybean oil 20g, 180kcal

High Blood Pressure Diet Menu Example - DAY 4

Breakfast, about 15% kcal TOT Low-fat milk 250g, 125kcal Muesli with dried fruit 30g, 102kcal Apple with peel 200g, 104kcal Snack, about 10% kcal TOT Orange juice 250ml, 112.5kcal Biscuits 25g, 91.3kcal Lunch, about 35% kcal TOT Pasta with rocket Whole wheat semolina pasta 90g, 291.6kcal Chopped rocket 100g, 25kcal Parmesan 10g, 39.2kcal Lettuce 100g, 18kcal Whole grain bread 90g, 218.7kcal Extra virgin olive oil for cooking or raw soybean oil 15g, 135kcal Snack, about 10% kcal TOT Pear 200g, 116kcal Rusks 25g, 106.5kcal Dinner, about 35% kcal TOT Baked sea bass fillet with cherry tomatoes European bass 150g, 145kcal Cherry tomatoes 100g, 18kcal Whole grain bread 120g, 291.6kcal Extra virgin olive oil for cooking or raw soybean oil 20g, 180kcal

High Blood Pressure Diet Menu Example - DAY 5

Breakfast, about 15% kcal TOT Low-fat milk 250g, 125kcal Puffed rice 30g, 114.9kcal European grape 150g, 103.5kcal Snack, about 10% kcal TOT Apple juice 250ml, 115kcal Biscuits 25g, 91.3kcal Lunch, about 35% kcal TOT Mushroom risotto Long grain brown rice 80g, 289.6kcal Champignon mushrooms 100g, 22kcal Parmesan 10g, 39.2kcal Radish 100g, 23kcal Whole grain bread 90g, 218.7kcal Extra virgin olive oil for cooking or raw soybean oil 15g, 135kcal Snack, about 10% kcal TOT Kiwi 200g, 122kcal Rusks 25g, 106.5kcal Dinner, about 35% kcal TOT Grilled veal fillet Veal fillet 150g, 165kcal Cabbage 100g, 25kcal Whole grain bread 120g, 291.6kcal Extra virgin olive oil for cooking or raw soybean oil 20g, 180kcal

High Blood Pressure Diet Menu Example - DAY 6

Breakfast, about 15% kcal TOT Low-fat milk 250g, 125kcal Muesli with dried fruit 30g, 102kcal Apple with peel 200g, 104kcal Snack, about 10% kcal TOT Pineapple juice 250ml, 132.5kcal Biscuits 25g, 91.3kcal Lunch, about 35% kcal TOT Chickpeas in broth with garlic and rosemary Ripe chickpeas 240g, 267.2kcal Parmesan 10g, 39.2kcal Endive 100g, 17kcal Whole grain bread 90g, 218.7kcal Extra virgin olive oil for cooking or raw soybean oil 15g, 135kcal Snack, about 10% kcal TOT Pear 200g, 116kcal Rusks 25g, 106.5kcal Dinner, about 35% kcal TOT Ricotta Semi-skimmed milk cow ricotta 125g, 172.5kcal Artichokes 200g, 94kcal Whole grain bread 120g, 291.6kcal Extra virgin olive oil for cooking or raw soybean oil 15g, 135kcal

High Blood Pressure Diet Menu Example - DAY 7

Breakfast, about 15% kcal TOT Low-fat milk 250g, 125kcal Puffed rice 30g, 114.9kcal European grape 150g, 103.5kcal Snack, about 10% kcal TOT Orange juice 250ml, 112.5kcal Biscuits 25g, 91.3kcal Lunch, about 35% kcal TOT Vegetable and legume soup Frozen vegetables and legumes 200g, 128kcal Parmesan 10g, 39.2kcal Potatoes 200g, 156kcal Whole grain bread 90g, 218.7kcal Extra virgin olive oil for cooking or raw soybean oil 15g, 135kcal Snack, about 10% kcal TOT Kiwi 200g, 122kcal Rusks 25g, 106.5kcal Dinner, about 35% kcal TOT Baked blue fish Generic blue fish 150g, 186kcal Fennel 100g, 31kcal Whole grain bread 120g, 291.6kcal Extra virgin olive oil for cooking or raw soybean oil 20g, 180kcal