Diet for hypertension
Note
This topic is the continuation of our topic:
- Diet for high blood pressure
Summary
Diet recommendations for arterial hypertension
1. Obesity dismantle. Long-term nutritional concept with a mixed diet between 1000 and 1500 kcal per day.
2. Lower the salt content of the food. In the long term, reduce the salt intake to <6g (2400mg sodium).
3. Reduce alcohol consumption to less than 20 g per day.
4. Only 30% of the energy intake is in the form of fat. With an energy requirement of 2000 kcal, that would be 60 to 70 g total fat (hidden fat, spread fat, cooking fat) per day. One third each of saturated (mainly from animal foods), monounsaturated (from olive oil and rapeseed oil) and polyunsaturated fatty acids (from sunflower oil, safflower oil, wheat germ oil, etc.).
5. High intake of potassium, magnesium, calcium, fiber and Vitamins. This requirement can be achieved by adhering to the usual dietary recommendations based on the food pyramid.
Daily example for a sodium-reduced diet
Breakfast:
- 1 slice of wholemeal bread, 1 slice of crisp bread
- 10 g margarine or butter, 20 g jam, 20 g quark, 1 small tomato
- 1 glass of freshly squeezed orange juice
2. Breakfast:
- 1 apple
Having lunch
- Mixed salad, depending on the season, with herb and yoghurt marinade without salt
- Vegetable and potato bake
- Potatoes, fresh peppers and zucchini
- Onion cubes steamed in sunflower oil,
- 1 egg
- 20 g Edam cheese for gratinating
- 1g table salt and fresh herbs for seasoning
- Cottage cheese
- 100 g low-fat quark, some milk, a small banana
Afternoon meal
- 2 whole grain biscuits
- 1 kiwi, 1 natural yogurt or 1 glass of milk
dinner
- 2 slices of whole grain bread, a little margarine
- Chicory and orange salad (without salt, use vegetable oil, vinegar and a little honey for the salad dressing)
- 30 g brie or other cheese depending on your taste
- In addition, 1.5 to 2 liters of calorie-free and low-sodium drinks distributed throughout the day!
Hypertension prophylaxis through diet
In addition to regular, moderate exercise and smoking cessation is also effective in preventing the development of high blood pressure through proper nutrition. The high percentage of patients who develop high blood pressure while being overweight means that an optimal body weight can be maintained (BMI 20-25) become the main preventive measure. Excessive fat consumption should be avoided. Above all, animal fats have to be reduced Meat, sausage and grease Dairy products. Vegetables should be preferred Fats and Oils. In addition, reducing the intake of sugar and salt is recommended. The fiber intake should be increased. The alcohol intake should be reduced. These recommendations essentially correspond to the requirements of the food pyramid and form the basis for a healthy, balanced diet. The epidemiologist Epstein already formulated the following in 1987: "With regard to today's knowledge, these nutritional recommendations are hardly more than common sense"!
