The importance of the Dash diet to combat high blood pressure otherwise known as (hypertension). DASH a diet that is perhaps not really known by name, but in essence, is very famous (especially in Italy for some time).
DASH literally means dietary approaches to stop high blood pressure, Already from the word, therefore, the reader understands that this word has a close correlation with its purely medical purpose.
DASH DIET
This famous diet was made public precisely because it was considered useful in the treatment of high blood pressure. Let's try to understand together what this diet consists of and how it changes our approach to nutrition:
Invite the consumption of fruits and vegetables in abundance;
Strongly recommends reducing fat intake, specifically animal fats;
He asks that salt be eliminated from his diet because he identifies sodium as the most dangerous element for our body;
Eliminates the consumption of stored food through sodium chloride (ie, through common cooking salt);
It calls for preference for milk and its low-fat derivatives, as well as for increasing the consumption of pasta and whole grains instead of super-refined grains;
It recommends the consumption of fish 2 or maximum 3 times a week;
Alcohol is absolutely prohibited.
What makes this diet special compared to the others? Clearly, a dietary approach based on the principles of the DASH diet helps ensure better blood pressure control while also helping to reduce excess fat (very dangerous).
Let's dive a little deeper into the DASH diet with some practical examples. We have talked about the drastic reduction of salt in our diet, although, to be honest, we have to admit that there are many health workers who, regardless of hypertension, prefer to eat salt-free foods. Eating without salt is very good for your health, unfortunately it is the truth, especially if you suffer from high blood pressure.
In fact, reducing the drastic addition of salt in our dishes, with some regularity, guarantees numerous benefits to our body. Thinking in quantitative terms, the reduction in the intake of "sodium chloride" in our diet (it is about not exceeding more than 6 grams per day) allows for a drastic drop of almost 2-8 (mmHg).
When the need to reduce the amount of salt introduced with the diet occurs in a patient, experienced nutritionists advise them to pay attention to the consumption of food products, specifically already pre-packaged foods (it is necessary to pay attention to certain types of dried fruits, as well as such as sausages and chips in packets), since the latter are rich, but very rich, in sodium chloride (poison, if taken in large quantities, for our body).
So how do you drastically reduce this damaging contribution to our health by getting back into shape and following a healthy lifestyle?
Tricks to Lower Blood Pressure Instantly
First of all, my advice is (in case you buy a pre-packaged food), always go for the variant with the lowest salt content or, better yet, the variant that is completely devoid of it! Hard I know! But we must at least try.
Also, when cooking, try not to add more salt, especially if the food you are preparing contains it itself.
Do you eat a lot of fruits and vegetables? If so, then prefer fresh vegetables to vegetables stored in jars; and again, if you're in the grocery store, you always prefer fruit as snacks to prepackaged foods, even if these seem (apparently!) to you low in calories.
Opting for salt substitutes will be difficult at first, but then you will get used to it and realize that they still give great flavor to food. Another important tip: learn right away to use spices instead of salt to flavor your food! In fact, the correct and consistent use of spices can give foods unexpectedly delicious flavors, even without adding sodium chloride to your courses.
If you can, try to use minimal amounts of salt when cooking food. As mentioned a moment ago, it won't be easy at first to enjoy less salty (or completely devoid) foods; however, with the passage of time, the sense of taste will adapt to this change and the food you are consuming will no longer feel a little salty, it will be almost a natural passage.
Choosing to follow the DASH energy plan is an important choice because, first of all, it changes your life (but seriously!). The drastic reduction in the intake of saturated fat in your diet will be a drastic change, in all aspects!
When we talk about saturated fats, or rather when the best dieticians talk about it, they always refer to fats that are of animal origin (such as butter, sausages, red meat, dairy products).
In our ideal diet to counteract hypertension, these saturated fats should generally represent less than 9% of total calories; therefore, its forced limitation must (necessarily) be accompanied by a greater consumption of "polyunsaturated fats" (ie we are talking about fish, flaxseeds, flaxseed oil) and monounsaturated fats (such as extra virgin olive oil ).
In the presence of high blood pressure, this is recommended because the intake of saturated fats in our diet is detrimental to health, especially since it is extremely dangerous for the heart and medium and large caliber blood vessels (cardiovascular system).
Remember, scientific medical studies have shown that to keep your blood pressure under control you can try to implement strategies, with commitment and determination, based on your ability to control.
To do? You can try to maintain (at least in the norm without exaggeration) your body weight. And you can, again, reduce the salt intake in your diet by limiting the amount of alcoholic beverages you can consume. Also, remember to practice physical activity regularly (walk 30 minutes a day) and stop smoking.
Never forget that unfortunately, being overweight and obese are among the main causes of blood pressure as they put pressure on the heart.
Now you know there are things you can and should start doing right away if you have high blood pressure, like trying to stay as fit as possible.
This is a key point, load or try to keep your body weight within the normal range to protect yourself (immediately) from hypertension.
It should be noted right away that when it comes to hypertension and body weight, the (superficial) consideration of the total body weight is not enough: we must also take into account another parameter concerning the distribution of body fat in our body. In fact, several medical investigations have shown in recent years that, for a patient suffering from hypertension (with weight problems), the accumulation of fat is more dangerous when it is located, for example, in the belly, and this could determine the phenomenon of android obesity (or even visceral obesity).
To get an estimate of the amount of body fat and its distribution and to check for android obesity, doctors actually measure a patient's waist.
Based on the values that emerge, we can then speak of visceral obesity (in this case, the waist must exceed 102 cm in men and 88 cm in women).
The evaluation of the ratio between the waist circumference and the hip circumference is an indicative method of the presence of fat and its distribution.
Why is it right to fight visceral obesity in every possible way? This is accompanied by a very high cardiovascular risk and therefore explains why experts recommend its treatment, especially when a hypertensive state occurs. So what can and can't we do when we have high blood pressure?
IMMEDIATELY LIMIT THE CONSUMPTION OF ALCOHOLIC BEVERAGES!
That's right, the consumption of alcoholic beverages implies a proven increase in blood pressure in the body. That is why doctors advise, when a hypertensive state is taking place, to limit (or, in some circumstances, even avoid) the intake of alcohol. Let's dispel a myth: red wine that is good for the heart is not like that.
Unfortunately, I have to point out to wine lovers that this drink does not have any positive effect on the heart. Therefore, one should not drink with the excuse of wanting to benefit the heart; those who like it can certainly consume one or two glasses a day, during meals; those who do not like it, on the other hand, should safely continue to do without it.
REGULAR PHYSICAL ACTIVITY: ALWAYS!
The most reliable studies on hypertension have shown that regular physical activity (for example, even just 30 minutes of brisk walking from 3 to
6 times a week) helps reduce high blood pressure.
For patients who are more used to a sedentary lifestyle, the regularity of physical exercise can be a real "drama". To overcome this rejection of sports, the most common advice from doctors is to choose an activity that you like and entertain, so that the 30 minutes spent on sports are more of a pleasure than a "nightmare".
Regular exercise also plays a critical role in reducing/maintaining body weight in the norm.
Ideal physical activities to reduce High Blood Pressure:
Walk fast;
Run;
Cycling;
Trot;
Swimming.
Of course, it is certainly not possible to ignore the fact that some forms of physical exercise can, at the time of practice, cause difficulties for the hypertensive subject. Because? Due to the fact that high-load sports (we are talking about high-intensity sports in particular) require extensive cardio-vascular activation which, in a compromised subject (we can say) can put the organism in crisis (in various aspects). , so it's good not to overdo it.
The utmost caution is always recommended, especially in the expression of high intensity force (such as weight lifting), as this tends to establish sudden increases in heart rate, as well as intrathoracic pressure. Since large blood vessels pass through the chest and also into the abdomen (such as the aorta artery and vena cava), this leads to an increase in vascular pressure.
Therefore, it is necessary to understand the importance of sport in life without, at the same time, damaging our body.
Unfortunately, hypertension is a disease of a predominantly nervous and also vascular character that involves an excessively high increase in arterial (arterial) pressure, both diastolic and minimal (the most "dangerous") and systolic, the
"maximum". As we know, hypertension is one of the main causes of cardiovascular risks, as well as many other important diseases. This means putting your own important health at risk, so covering yourself is a priority.
There are many risk factors, and the same priority must be to establish limits and objectives to combat this "silent" disease; according to some doctors
"Lifestyle change" can even play a vital role in some cases, since hypertension (and its appearance) is strongly influenced by the lifestyle we maintain.
It is even referred to by many as the "sickness of the
welfare"
But can it come suddenly? No, but being strongly influenced by various factors (such as stress or overweight, sedentary lifestyle, smoking or alcohol abuse, excessive sodium in the diet often associated with deficient potassium intake, consumption from harmful foods such as too fatty sausages and cheeses, snacks and much more) it is very easy to be at risk of developing it.
Apart from adequate nutrition (which we will see better later) and "accessible to our table" foods, how can we treat hypertension?
Undoubtedly, the most important part remains the medical and nutritional approach (without underestimating the motor focus and therefore the importance of sport in life). Starting pharmacological therapy is essential and, above all, necessary to keep the pressure under control as much as possible within a day. Some time ago it was thought that once started antihypertensive drug therapy was impossible to stop for the rest of life.
Today, however, this myth can be "partly" discredited: we can achieve excellent results by combining drugs with controlling our diet to the point of being able, progressively, to reduce drug amounts to the point of necessity. total pharmacological interruption in some specific cases may not be excluded).
Remember never to abruptly stop the therapy to avoid the "rebound" effect.
What is High Blood Pressure?
High Blood Pressure is a very constant condition (for those who suffer from it) and not occasional, in which resting blood pressure is higher than the physiological standards that are considered normal in medicine.
High Blood Pressure, today, one of the most common diseases (unfortunately) in Western countries; in fact, it affects around 30% of the population, especially adults, and represents one of the most feared health problems to combat.
High blood pressure is also known as a "silent killer", since it does not involve any obvious symptoms, but acts in the shadows, silently, suddenly degenerating into serious complications, often with an incurable result.
The therapy to treat high blood pressure is based on the objective of returning the "pressure" levels to normal.
well altered.
To be successful in this goal, it is very important to be able to reduce salt intake in our diet, practice physical activity with some regularity, stick to a healthy diet (the Mediterranean is fine), as well as follow adequate drug therapy (in the event that the previous remedies mentioned are not enough) and, what is more important, to specifically treat what is the triggering cause of the increase
"pathological blood pressure (often not easy
to find).
What is, more specifically, blood pressure?
Blood pressure is, in practice, the force that our blood exerts against the walls of blood vessels as a pumping action performed by the heart. The value of blood pressure can depend on several factors including:
- The force of contraction of the heart;
- The amount of blood that leaves the heart with each ventricular contraction;
- Heart rate, or the number of beats counted each minute;
- Peripheral resistance, that is to say, the resistance opposed to the circulation of the blood by the state of constriction of the small arterial vessels (arterioles);
- The elasticity of the aorta and large arteries (in practice, vascular distensibility);
- The volume, or the total volume of blood that circulates in our body.
As measured? In millimeters of mercury (the famous mmHg) while the patient is at rest; Our blood pressure is defined by the values of systolic or "maximum" pressure (that is, this is the blood pressure when the heart contracts) and diastolic or "minimum" pressure (this is the blood pressure when the heart is contracting). , instead, in a phase of total relaxation).
Blood Pressure Normal Range
A healthy individual who is at rest necessarily has systolic pressure values between 90 and 129 mmHg, and instead diastolic pressure values between 60 and 84 mmHg.
According to the medical-scientific community, our ideal resting blood pressure is 120 (p. Systolic) / 80 (p.
Diastolic) mmHg.
Blood pressure is one of the so-called vital signs, like respiratory rate, heart rate, oxygen saturation, and body temperature.
And instead, what is hypertension? This silent killer!
Hypertension, or arterial hypertension, is a pathological condition characterized by the constant (not occasional) presence of resting pressure levels higher than normal.
In other words, hypertension is a state where our resting blood pressure is always higher than normal. You suffer from hypertension when you have the following values:
• "Trough" blood pressure exceeds
"constantly" the value of 90 mm/Hg and the maximum blood pressure exceeds, instead, the fixed value of 140 mm/Hg.
Hypertension is known to all as that "high blood pressure" condition. They're synonyms? In practice yes: hypertension or high blood pressure or high blood pressure are three different and separate ways of expressing the same state of constant alteration of
our blood pressure. But the adjective constant, what does that mean?
It may seem strange, but it is essential, since it indicates a degree of constancy, taking into account that, during the day, blood pressure can undergo variations that depend on some factors related, for example, to:
The time of day matters! In fact, the pressure is subject to constant growth immediately after awakening from night sleep (in which it is low) and reaches its peak at noon; then it goes down (usually around lunch) and then up again and reaches quite high values in the late afternoon;
The sport! With exercise, our blood pressure increases; the extent of the increase varies depending on the type and intensity of the exercise;
Our emotional state: it is clear that intense emotions, stress and anxiety can increase our blood pressure;
On the contrary, relaxation and moments of relaxation have the opposite effect, that is, they imply a temporary reduction in blood pressure.
In some particular subjects, the constant control of blood pressure is an inexhaustible source of anxiety and profound agitation; this anxiety and agitation can, however, in most cases lead to a temporary increase in pressure levels, thus conditioning the result (in this case it would be unreliable).
Of course there are different levels ("grades") of hypertension, the higher the grade, the more you will have to resort to shelters.
The most traditional form of hypertension is the best known, the one in which both the minimum and maximum blood pressure exceed normal values.
Unfortunately, there are also various particular forms of hypertension such as:
Labile hypertension, that is, the condition that depends on sudden and unpredictable changes in our blood pressure, goes from normal levels to very high levels.
More simply, labile hypertension is that circumstance in which our blood pressure is the true protagonist of sudden and constant increases compared to the norm;
Pure diastolic hypertension is, on the other hand, that condition in which the increase in pressure refers only to our pressure
"minimum";
Pure systolic hypertension is that condition in which the increase in pressure affects only our "peak" pressure.
High blood pressure is that condition distinguished by
resting blood pressure values less than 90 and 60 (mmHg). It must be said, however, that hypotension is a less worrying condition, even in some circumstances it can be a positive condition, which can be preserved from cardiovascular diseases. There are a number of factors that can change the pressure values recorded in a given population. These values may vary according to sex, age, body weight, the device used, the time of day and the psychophysical state and general health of the individual. Precisely in relation to this last point, it is natural to wonder if there are ideal pressure values, and what is the normal range to follow. Numerous epidemiological studies have attempted to answer these questions and, although there is some variability in the results, in adulthood a pressure of 115-120 mmHg for maximum (or systolic) and 75-80 mmHg for minimum is considered ideal.
(or diastolic).
One thing that must be emphasized is that at night the pressure actually increases, according to the best experts our night blood pressure is the most important to keep under control. It must be said, however, that primary hypertension depends on a multiplicity of factors, but there is no specific cause. Then there is the secondary, resulting from the presence of a specific situation or disease.
Click here to learn about high blood pressure symptoms
Share great information about your blog , Blog really helpful for us .
ReplyDeletesydney dental implant