In the era of rapidly developing civilization, where fast food restaurants are very popular and most of us live in a constant rush, the incidence of hypertension is significantly increasing. In most cases, this disease is related to lifestyle. Diet, stress, physical activity and everyday stimulants have a huge impact.
The pressure should be < 140/90 mmHg. The ideal pressure is 120-129/80-84 mmHg
Hypertension can be divided into three degrees:
- Degree I – mild – Systolic pressure 140-159 mmHg, diastolic 90-99 mmHg
- Degree II – moderate – Systolic pressure 160-179 mmHg, diastolic 100-109 mmHg
- Degree III – severe – Systolic pressure above 180 mmHg, diastolic above 110 mmHg
White coat hypertension – sudden high blood pressure occurring in some patients, under the influence of some kind of fear/anxiety of medical personnel. Therefore, it is important to measure your blood pressure at home for a few days if you suspect you have hypertension.
Risk factors:
- Bad eating habits (too much salt in your diet – more than 5g/day, foods high in saturated fats, few vegetables)
- Frequent use of stimulants (alcohol, cigarettes)
- Hyperlipidemia
- Chronic stress
- Lack of physical activity
- Age (people over 60 years of age are more predisposed)
- Cardiovascular diseases
- Obesity
Diet in people with hypertension
During the treatment of hypertension, in addition to pharmacotherapy, a very important element is lifestyle change. Studies show that the right amount of individual ingredients such as sodium and potassium, but also a richly nutritious diet have a positive effect on controlling blood pressure in patients. Weight reduction in obese people is also important. A healthy body weight in patients is often associated with lower blood pressure or, in some cases, with blood pressure equalization.
To salt or not to salt?
Sodium performs many essential functions in the human body, e.g. it helps maintain water and electrolyte balance, helps in proper muscle function. Table salt, or sodium chloride (NaCl), is the main source of sodium. Sodium is found mostly in the extracellular space (of which plasma is a part) and to a lesser extent in the intracellular space of the body.
Sodium in plasma is excreted through: urine (95%), feces (4.5%), sweat (0.5%).
People with hypertension should not exceed 3g/day of salt.
How to limit the supply of salt in your diet?
- Do not add salt to dishes – instead, you can use fresh/dried herbs, e.g. oregano, basil.
- Eliminate fast food from your diet – you can occasionally reach for homemade burgers!
- Choose products with a lower salt content = read product labels
- Heavily processed products should be limited or eliminated, e.g. ham, canned goods – instead, you can bake lean meat in herbs at home
What is worth taking care of in supplementation?
- Potassium
- Calcium
- Magnesium
- Omega 3 (certified)
What is worth including in the context of the diet?
- Seasonal vegetables, and in the autumn-winter period frozen vegetables
- Whole-grain carbohydrates e.g. buckwheat, wild rice
- Lean meat e.g. turkey, rabbit, veal
- Nuts (soaked, in moderate amounts)
- Fats – olive oil, coconut oil
- Fresh/dried herbs (as a variety instead of salt)
- Small berries
- Legumes e.g. chickpeas, lentils, as well as pasta legumes
- Fish – salmon, sardines, sprats, mackerel, trout
It is important to take care of your health, through a properly selected diet, hydration and physical activity. Diseases of civilization are becoming more common, which is why prevention and appropriate action are important.