Diet for hypertensives: what is indicated and what needs to be avoided

Diet for hypertensives: what is indicated and what needs to be avoided




Diet for Hypertensives / Photo: Shutterstock

Photo: Shutterstock / Saúde em Dia

One diet for hypertensive need to have the ability to control the disease. In this way, it is important to think about a diet rich in fruits, vegetables and whole foods, such as seeds, rice, bread, flour and wholegrain pasta. In addition to grains like oatmeal, chickpeas and beans.

Apart from that, in the diet for hypertensive patients, it is important to opt for low-fat dishes, skimmed milk and derivatives, fish and lean meats. It is also worth investing in good fats, such as olive oil to prepare food instead of oil, for example. Seeds rich in omega-3 (flaxseed, chia, chestnut, walnuts and peanuts) are great options to include in the diet.

Therefore, with the help of nutritionist Matheus Motta, we detail which foods are indicated and what should be avoided in the diet for hypertensive patients. Check out:

what is indicated

citrus fruits

Acerola, orange, guava, lemon and other citrus fruits are rich in vitamin C, which helps to maintain immunity and the regular functioning of the body, including blood pressure. But the nutritionist warns: the intake of vitamin C does not shield the body against infections. “The nutrient reduces 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 beneficial minerals for the body”.

Vitamin A

Like vitamin C, vitamin A and beta-carotenes also act as antioxidants and can help control or prevent chronic diseases such as high blood pressure. This vitamin also helps in better blood circulation. Mango, watermelon, papaya, carrots, squash, kale and spinach are some examples.

oily fish

Tuna, sardines and salmon are fish with a high concentration of omega-3. This nutrient helps in the inflammatory response, which helps immunity and the functioning of the glass. Omega-3 can help control and prevent conditions such as diabetes, hypertension, heart problems, among others.

Nuts, chestnuts, avocado and olive oil

They are sources of unsaturated fats, which act as a protective factor against cardiovascular diseases as they help to increase HDL (good cholesterol) levels. It is worth noting that excessive consumption of these foods is harmful to health.

It is good to pay attention and avoid salt and replace it with aromatic herbs that give flavor to the food, such as garlic, onion, parsley, rosemary, oregano and basil.

What should be avoided in the diet for hypertensives

ultra-processed

Most are poor in nutrients and have great inflammatory potential. “Ultra-processed foods have very large amounts of sodium, sugars and trans fats. Consuming them in excess harms the entire body’s functioning.

Fried food

Fried foods are rich in saturated fat and synonymous with “bad” cholesterol, LDL – from English, low density lipoprotein, or low density lipoprotein. Therefore, they can cause clogged arteries and, consequently, hypertension. The recommended thing is to change the frying pan and the oil for the roast or to use electric fryers, better known as air fryer.

Red meat

It is not prohibited for those who have hypertension, but should be consumed with caution. As well as fried foods, the consumption of red meat in excess can clog the arteries and lead to serious problems of hypertension and cardiovascular diseases. Lean meats are best suited for those with chronic conditions. “Chicken breast, compared to red meat, has 30% to 40% less fat and 15% fewer calories”, comments the professional.

salt

While salt is essential for the balance of fluids in the body, excessive consumption is dangerous for those suffering from hypertension. “It is essential that hypertensive people look for that food with ‘low sodium content’ on the packaging, that is, around 140 mg or less”, suggests the nutritionist. Ideally, your daily sodium intake should not exceed two grams, which is equivalent to approximately one teaspoon of table salt.

Coconut oil

There are still many controversies involving the benefits and harms of coconut oil for health. As fat from vegetable oils can accumulate quickly in the body, contributing to weight gain over time, it is necessary to assess the risk of excessive consumption of this ingredient. “Coconut oil is rich in saturated fat, which is associated with a higher risk of heart problems,” explains the nutritionist.

Sugar

Despite warnings about excessive salt consumption, sugar can also indirectly contribute to the worsening of hypertension. “Consuming sugar all the time contributes to weight gain. Excess 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 Dietitian in Clinic, Sport and Phytotherapy at Centro Universitário de Barra Mansa (UBM).

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