Example Diet to Lower Blood Pressure

Example Diet to Lower Blood Pressure

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.


Lower the pressure

Lowering blood pressure is a useful measure to reduce cardiovascular risk since those suffering from high blood pressure are more likely than healthy subjects to incur in unfortunate events such as cerebral stroke and myocardial infarction.
High blood pressure (implicitly arterial) is a disorder generated by numerous and potential etiological causes; can be classified into primary (most cases) and secondary (caused by other diseases), and is caused / aggravated by: individual predisposition, overweight / obesity, diet rich in sodium, diet low in potassium (and, to a lesser extent, of magnesium), diet low in essential omega-3 fatty acids, diet rich in saturated fatty acids and simple sugars (related but not necessarily DIRECTLY), low fiber diet (related but not necessarily DIRECTLY), diet rich in stimulants, sedentary lifestyle, smoking, alcoholism, etc.
It is therefore logical that the diet to lower blood pressure should be:


  • Suitable for restoring (or maintaining) the normal weight; in case of overweight, the diet to lower blood pressure is necessarily low calorie
  • WITHOUT added sodium and very poor in preserved foods (salted, immersed in brine, cooked in water and salt, etc.) or with the addition of sodium / sodium glutamate
  • RICH in vegetables, fresh fruit (less than vegetables), raw grains or unrefined flours (weighted by calorie regime)
  • Rich in blue fish (weighted to the caloric regime and in place of fatty meat)
  • Very poor in: fatty, preserved, bagged and salted meats, fatty and aged cheeses, egg yolks, foods sweetened with sucrose, glucose or fructose (in excess)
  • Very poor in stimulants contained in drinks: coffee, tea, energy drinks, thermogenic etc.

... moreover ... the lifestyle of the hypertension carrier who undertakes a diet to lower blood pressure requires:



  • The definitive cessation of smoking
  • The cessation of alcoholism and the (sometimes temporary or sometimes definitive) abolition of alcoholic beverages
  • The beginning of a path of physical activity, mixed aerobic-strengthening, with a preference for the aerobic.

Useful supplements in the diet to lower blood pressure

The supplements useful in the diet to lower blood pressure are: diuretics, extracts of hypotensive medicinal plants; combined potassium, potassium and magnesium, essential omega - ?? 3 fatty acids (especially EPA and DHA) and arginine (precursor of nitric oxide).
NB. If hypertension is already pharmacologically compensated, it is a good idea to consult your doctor before undertaking a massive dietary supplement.

Diet to lower hypertension: Example

  • Retired, passionate about billiards and who cultivates the vegetable garden (only 8 months a year); it cannot run due to the presence of bone spurs on the heels and a principle of arthrosis of the hips and the last lumbar vertebrae. He has medium-severe hypertension, not always adequately compensated with drugs (of different types), which worsens in conjunction with the worsening of overweight and age.
Gender Male
Age 63
Height cm 176
Wrist circumference cm 17,5
Constitution Normal
Height / wrist 10,1
Morphological type Normolineo
Weight kg 90,0
Body mass index 29,1
Physiological body mass index desirable 21,7
Desirable physiological weight kg 67,2
Basal metabolism kcal 1499,9
Physical activity level coefficient Lightweight, no AUS 1,40
Energy expenditure kcal 2099,9
Diet IPOCALORICS -30% 1470Kcal
Lipids 25% 367,5 Kcal 40,8g
Protein 1,2 g / kg 322,6 Kcal 80,6g
Carbohydrates 53% 779,9 kcal 208g
Breakfast 15% 220kcal
Snack 10% 147kcal
Lunch 30% 441kcal
Snack 10% 147kcal
Price 35% 515kcal




Blood Pressure Lowering Diet Example - Day 1


Breakfast, about 15% kcal TOT
Low-fat milk 2% 250ml, 125,0kcal
Muesli, with fruit and nuts 30g, 102,0kcal
Snack, about 10% kcal TOT
Kiwi 200g, 122,0kcal
Lunch, about 30% kcal TOT
Pasta with tomato sauce
Semolina pasta 70g, 249,2kcal
Tomato Sauce 100g, 24,0kcal
Grated Parmesan cheese 5g, 20,8kcal
Lettuce 100g, 18,0kcal
Whole grain bread 25g, 60,8kcal
Extra virgin olive oil 10g, 90,0kcal
Snack, about 10% kcal TOT
Apple, with peel 250g, 130,0kcal
Dinner, about 35% kcal TOT
Grilled pork chop
Braciola, carne MAGRA 200g, 254,0kcal
Melanzane 200g, 48,0kcal
Whole grain bread 50g, 121,5kcal
Extra virgin olive oil 15g, 135,0kcal

Blood Pressure Lowering Diet Example - Day 2




Breakfast, about 15% kcal TOT
Low-fat milk 2% 250ml, 125,0kcal
Muesli, with fruit and nuts 30g, 102,0kcal
Snack, about 10% kcal TOT
Pere 250g, 116,0kcal
Lunch, about 30% kcal TOT
Risotto with zucchini
White rice, short grain 70g, 250,6kcal
zucchini 100g, 16,0kcal
Grated Parmesan cheese 5g, 20,8kcal
radicchio 100g, 23,0kcal
Whole grain bread 25g, 60,8kcal
Extra virgin olive oil 10g, 90,0kcal
Snack, about 10% kcal TOT
Apple, with peel 250g, 130,0kcal
Dinner, about 35% kcal TOT
Cod fillets in a pan
Atlantic cod, frozen 200g, 164,0kcal
Frozen spinach 200g, 58,0kcal
Whole grain bread 50g, 121,5kcal
Extra virgin olive oil 20g, 180,0kcal

Blood Pressure Lowering Diet Example - Day 3


Breakfast, about 15% kcal TOT
Low-fat milk 2% 250ml, 125,0kcal
Muesli, with fruit and nuts 30g, 102,0kcal
Snack, about 10% kcal TOT
C 250g, 117,5kcal
Lunch, about 30% kcal TOT
Stewed beans
Dried borlotti beans 90g, 279,9kcal
Grated Parmesan cheese 5g, 20,8kcal
arugula (rocket salad) 100g, 25,0kcal
Whole grain bread 25g, 60,8kcal
Extra virgin olive oil 10g, 90,0kcal
Snack, about 10% kcal TOT
Pineapple, various species 250g, 125,0kcal
Dinner, about 35% kcal TOT
Marinated anchovies
Anchovies 200g, 262,0kcal
carrots 150g, 61,5kcal
Whole grain bread 50g, 121,5kcal
Extra virgin olive oil 10g, 90,0kcal

Blood Pressure Lowering Diet Example - Day 4


Breakfast, about 15% kcal TOT
Low-fat milk 2% 250ml, 125,0kcal
Muesli, with fruit and nuts 30g, 102,0kcal
Snack, about 10% kcal TOT
Kiwi 200g, 122,0kcal
Lunch, about 30% kcal TOT
Eggplant pasta
Semolina pasta 70g, 249,2kcal
Aubergine 100g, 24,0kcal
Grated Parmesan cheese 5g, 20,8kcal
Lettuce 100g, 18,0kcal
Whole grain bread 25g, 60,8kcal
Extra virgin olive oil 10g, 90,0kcal
Snack, about 10% kcal TOT
Apple, with peel 250g, 130,0kcal
Dinner, about 35% kcal TOT
Egg omelette
Chicken eggs, whole 100g, 143,0kcal
Melanzane 200g, 48,0kcal
Whole grain bread 50g, 121,5kcal
Extra virgin olive oil 15g, 135,0kcal

Blood Pressure Lowering Diet Example - Day 5


Breakfast, about 15% kcal TOT
Low-fat milk 2% 250ml, 125,0kcal
Muesli, with fruit and nuts 30g, 102,0kcal
Snack, about 10% kcal TOT
Pere 200g, 116,0kcal
Lunch, about 30% kcal TOT
Mushroom risotto
White rice, short grain 70g, 250,6kcal
Champignon mushrooms 100g, 22,0kcal
Grated Parmesan cheese 5g, 20,8kcal
radicchio 100g, 23,0kcal
Whole grain bread 25g, 60,8kcal
Extra virgin olive oil 10g, 90,0kcal
Snack, about 10% kcal TOT
oranges 250g, 126,0kcal
Dinner, about 35% kcal TOT
Milk flakes
Low-fat cottage cheese, 2% 250g, 215,0kcal
Fennel 200g, 62,0kcal
Whole grain bread 50g, 121,5kcal
Extra virgin olive oil 15g, 135,0kcal

Blood Pressure Lowering Diet Example - Day 6


Breakfast, about 15% kcal TOT
Low-fat milk 2% 250ml, 125,0kcal
Muesli, with fruit and nuts 30g, 102,0kcal
Snack, about 10% kcal TOT
Ananas 250g, 125,0kcal
Lunch, about 30% kcal TOT
Stewed chickpeas
Chickpeas, dried 70g, 300,6kcal
Grated Parmesan cheese 5g, 20,8kcal
arugula (rocket salad) 100g, 25,0kcal
Whole grain bread 25g, 60,8kcal
Extra virgin olive oil 10g, 90,0kcal
Snack, about 10% kcal TOT
C 250g, 117,5kcal
Dinner, about 35% kcal TOT
Tuna steak
Fresh tuna, yellow fins 200g, 216,0kcal
zucchini 200g, 32,0kcal
Whole grain bread 50g, 121,5kcal
Extra virgin olive oil 15g, 135,0kcal

Blood Pressure Lowering Diet Example - Day 7


Breakfast, about 15% kcal TOT
Low-fat milk 2% 250ml, 125,0kcal
Muesli, with fruit and nuts 30g, 102,0kcal
Snack, about 10% kcal TOT
Kiwi 200g, 122,0kcal
Lunch, about 30% kcal TOT
Pasta with peppers
Semolina pasta 70g, 249,2kcal
Yellow peppers 100g, 22,0kcal
Grated Parmesan cheese 5g, 20,8kcal
Lettuce 100g, 18,0kcal
Whole grain bread 25g, 60,8kcal
Extra virgin olive oil 10g, 90,0kcal
Snack, about 10% kcal TOT
Apple, with peel 250g, 130,0kcal
Dinner, about 35% kcal TOT
Grilled turkey
Turkey breast, meat only 200g, 222,0kcal
Chard 200g, 38,0kcal
Whole grain bread 50g, 121,5kcal
Extra virgin olive oil 15g, 135,0kcal

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