High blood pressure diet example

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Louise Hay
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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 for reducing 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
  • 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, 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 aggravation 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 that are 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 in reducing 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 food 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 and compensated by drugs, overweight, gardener and does very fast walking 4 times a week.


Gender 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 (71,9)
Basal metabolism kcal 1713
Physical activity level coefficient Moderate Yes aus, 1,78
Energy expenditure kcal 3049,2
Diet IPOcaloric 2135Kcal
Lipids 25% (excluding alcohol) 533,8 Kcal 59,3
Protein 1,2g / kg 345,1 Kcal 86,3g
Carbohydrates 58,8% (excluding alcohol) 1256,1 kcal 335g
Alcol 0g
Breakfast 15% 320 kcal
Snack 10% 214 kcal
Lunch 35% 747 kcal
Snack 10% 214 kcal
Price 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
  • 10g grain = 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
radicchio 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
branzino 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
radicchio 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
Mature checks 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 cheese
Semi-skimmed milk cow ricotta 125g, 172,5kcal
Carciofi 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

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