The nutrition specialist reveals how a standard diet should be for those who have the disease
A hypertensive diet Must have the ability to control the disease. In this way, it is important to think about food rich in fruit, vegetables and wholemeal foods such as seeds, rice, bread, flour and utensils. In addition to cereals such as oats, chickpeas and beans.
In addition, in the hypertensive diet, it is important to choose dishes with low fatty fats, milk and skimmed derivatives, fish and lean meats. It is also worth investing in fats, such as olive oil to prepare food instead of oil, for example. The seeds rich in omega-3 (flax seeds, chia, nuts, nuts and peanuts) are excellent options to be included in the diet.
Therefore, with the help of the nutritionist Matheus Motta, we detail which foods are indicated and what should be avoided in the hypertensive diet. Check:
What is indicated
Citrus
Acerola, orange, guava, lemon and other citrus fruits are rich in vitamin C, which helps to maintain the updated immunity and regular functioning of the body, including blood pressure. But the nutritionist warns: the intake of vitamin C does not protect the body against infections. “The nutrient decreases the chances of getting sick, but it is not miraculous. The ideal is to maintain a balanced diet, with foods that have vitamin C and other minerals beneficial for the body.”
Vitamin A.
Like vitamin C, vitamin A and Beta Caroteni also act as antioxidants and can help control or prevent chronic diseases such as hypertension. This vitamin also helps in the best blood circulation. Mango, watermelon, papaia, carrots, pumpkin, cabbage and spinach are some examples.
Olympic fish
Tuna, sardines and salmon are fish with a high concentration of omega-3. This nutrient helps in the inflammatory response, which helps the immunity and functioning of the glass. Omega-3 can help control and avoid paintings such as diabetes, hypertension, heart problems, among others.
Walnuts, walnuts, avocado and olive oil
They are sources of unsaturated fats, which act as a protection factor against cardiovascular diseases as they help to increase the levels of HDL (good cholesterol). It is interesting to note that excessive consumption of these foods is harmful to health.
It is good to pay attention and avoid salt and replace with aromatic herbs that flavor food, such as garlic, onion, parsley, rosemary, oregano and basil.
What should be avoided in the hypertensive diet
Ultra -elaborate
Most have a low nutrient content and have great inflammatory potential. “Ultra-elaborate have very large quantities of sodium, sugars and trans fat. Consume them too compromises the entire functioning of the body.
Fried
The frying are rich in saturated fats and synonymous with “bad” cholesterol, LDL – from English, low density lipoprotein or low density lipoproteins. Therefore they can cause clogging of the arteries and, consequently, hypertension. It is recommended to change the pan and the oil for the pan or use electric fryers, better known as Air Fryer.
Red meat
It is not forbidden for those who have hypertension, but should be consumed with caution. Like fried foods, the consumption of excess red meat can clog arteries and cause serious hypertension problems and cardiovascular diseases. Magre meats are more suitable for those who have chronic conditions. “The chicken breast, compared to red meat, has 30% to 40% less fat and 15% less calories,” says the professional.
Salt
Since salt is essential for the balance of liquids in the body, excessive consumption is dangerous for hypertension. “It is essential that hypertensive people seek that” bass sodium “food, that is about 140 mg or less”, suggests the nutritionist. Ideally, the daily consumption of sodium does not exceed two grams, which is equivalent to about a teaspoon of kitchen salt.
Coconut oil
There are still many disputes involving the benefits and losses of coconut oil for health. Since the fat of vegetable oil can quickly accumulate in the body, contributing to the increase in weight over time, it is necessary to evaluate the risk of an exacerbated consumption of this ingredient. “Coconut oil is rich in saturated fats, which is associated with a higher risk of heart problems,” explains the nutritionist.
Sugar
Despite the notices relating to the excessive consumption of salt, sugar can also contribute indirectly to the worsening of hypertension paintings. “The consumption of sugar all the time contributes to increasing weight. Excess of body fat can lead to hypertension, diabetes, joint problems and high cholesterol”, warns Motta.
Source: Matheus Motta, nutritionist, graduated from the School of Nutrition of the Federal University of the State of Rio de Janeiro (Unirio). He has a specialization in personal dietician in the clinic, sport and phytotherapy at the Manesa University Center (UBM) bar.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
