Diet and Hypertension
Hypertension is the most powerful modifiable risk factor for cardiovascular globally. It is a condition in which the blood pressure in the arteries is increased, which can burden your heart and blood vessels. Often shows no symptoms, which is why many people are not aware of the existence of. Modifiable risk factors are those who are under our control and are subject to change or be improved with appropriate intervention, changes in lifestyle and medical treatment. Therefore, with minor changes to the nutritional profile, in conjunction with physical activity can improve to a satisfactory degree, the particular factor.
- 30-40% of adults worldwide show hypertension.
Hypertension is defined as the increase in blood pressure in repeated measurements of the
- Systolic blood pressure > 140 mmHg.
- Diastolic blood pressure > 90 mmHg.
Hypertension is classified into two categories, essential and secondary hypertension, with the first of these to be the most frequent.
The essential hypertension is 90-95% of cases and is of indeterminate etiology. In more rare cases, the secondary hypertension can be displayed by:
- Diseases of the kidneys (tumors, strictures vessels, kidneys)
- Diseases of the adrenal gland (Cushing, primary hyperaldosteronism)
- Brain tumors
- Long-term use of drugs (e.x. oral contraceptives)
Hypertension is a risk factor for:
- Congestive cardiovascular failure
- Stroke
- Kidney disease
It seems to be most frequent in:
- > 55 years
- Men or postmenopausal women
- In developed countries
- In high socio-economic backgrounds
The pathophysiology of hypertension involved:
- Genetic factors
- Anxiety
- Renal disorders
- Excitability ΣΝΣ
- Dietary factors
- Obesity
- Increased consumption of sodium (salt), alcohol and saturated fatty acids.
- Reduced intake of potassium and calcium.
- Decreased physical activity.
Treatment of hypertension
As we mentioned above, the hypertension is a modifiable factor, therefore, with a small lifestyle changes we can improve it to a certain extent the values of the following, in parallel, and the instructions of the doctor.
- Adoption of a healthy dietary pattern.
- At least 30 minutes of moderate-intensity aerobic exercise 5-7 times/ week (walking, jogging, cycling, swimming) and exercises resistors (e.x weights) 2-3 times/week.
- Smoking cessation.
Dietary management of hypertension
- Decrease in body weight in BMI <25 Kg/m2 και της περιφέρειας μέσης στα <102 cm στους άνδρες και <88 cm στις γυναίκες.
- Reduce alcohol consumptionin people already consume: Men's up to 20-30g of ethanol/day, women up to 10-20 grams of ethanol/day.
(the total weekly intake of alcohol should not exceed 140 grams of ethanol/week for men and 80 grams for women).
Indicative 20 grams of ethanol contained in:
- 170ml of wine (12%)
- 440ml beer (4,5%)
- 50ml high-ranking drink (40%)
- Reduce salt intake in 5-6 grams/day (2000 to 2400 mg of sodium), about 1 teaspoon salt.
Entails:
- A drastic reduction of added salt (table salt).
- Avoid salted-sausage-sauerkraut-smoking.
- Avoid canned-frozen products.
- Avoid food with preservatives
- Attention to: cheeses, olives, salted butter, concentrated juice, cubes cooking, sauces, salted nuts, salty snacks such as chips, fast food, bread and pastries.
- Adequate intake of Potassium and Calcium.
Sources of potassium: fruit (banana, orange, kiwi, nectarine, apricot, melon, figs), vegetables (celery, okra, potato, tomato, spinach, courgettes, asparagus, beets), other (chocolate, coffee, cereals, whole, dried fruits, meat, fish, wine, salt substitutes).
Sources of calcium: dairy products, soy, mineral water, cauliflower, Brussels sprouts, watercress, turnip, cabbage, mustard, broccoli, leaves of a beet, almonds, sesame seeds, beans.
- Moderate consumption of caffeine up to 400 mg it seems to not affect the rates.
- Garlic is likely to reduce blood pressure, but in doses of 15-20 σκελίδων/ day, which is not recommended.
