May 17th is considered World Hypertension Day, a date dedicated to disseminating information about high blood pressure, a health problem that has been growing in recent years.
According to nutrologist Thomáz Baêsso, eating habits have a very strong relationship with the development of hypertension, especially if the standard diet is rich in sugary, processed foods and foods with trans fats.
The main nutrients that can help with prevention, according to the doctor, are those with sources of omega 3, such as walnuts, sardines and tuna. In addition, the correct intake of vegetables, fiber and seeds rich in magnesium and antioxidants is also recommended.
The nutrologist points out that the DASH diet (Dietary Approaches to Stop Hypertension) is ideal both for the prevention of arterial hypertension and for the control of the condition in people diagnosed with it. “The diet recommends increasing the consumption of foods that are sources of magnesium, potassium, fiber and oilseeds, as well as reducing refined carbohydrates and sodium”, says Baêsso.
High blood pressure, also known as hypertension, is a disease that attacks the heart, blood vessels, eyes, brain and can drastically affect the kidneys. It is caused when the pressure is frequently above 140 by 90 mmHgGizmo/ Getty Images
***Photo-pot-with-salt-and-danger-symbol-in-front.jpgApart from the genetic issue, factors such as alcohol consumption, cigarettes, salt in large quantities, obesity, high cholesterol, diabetes, advanced age, stress and sedentary lifestyle can also influence blood pressure levels.Peter Dazeley/Getty Images
***Photo-person-putting-medicines-in-hands.jpgDizziness, blurred vision, headache or neck pain are the main symptoms related to the disease. Usually, these discomforts appear when the pressure increases rapidly.Colin Hawkins/Getty Images
***Photo-person-putting-medicines-in-hands.jpgOther common symptoms in those with high blood pressure are: ringing in the ears, double or blurred vision, pain in the back of the neck and head, drowsiness, palpitations, nausea and small blood spots in the eyesGrace Cary/Getty Images
***Photo-person-lying-in-hospital-bed-with-health-people-around.jpgHigh blood pressure is responsible for serious health problems like stroke, heart failure and vision loss. When suspecting that you have the disease, the recommended thing is to measure your blood pressure with a device of your own, at home or at the pharmacyPeter M. Fisher/Getty Images
***Photo-people-running.jpgDespite its severity, high blood pressure can be controlled. Healthy habits such as physical exercise, healthy eating, avoiding situations that may cause stress, reducing alcohol consumption, keeping weight and cholesterol under control and avoiding drugs that increase blood pressure (such as caffeine, antidepressants and corticosteroids) can help control blood pressure Getty Images
***Photo-person-consulting-with-doctor.jpgWhen presenting any symptoms, a cardiologist should be sought. Because it is a disease that has no cure and can cause cardiovascular problems, early diagnosis considerably reduces more serious and irreversible conditions.bluecinema/ Getty Images
***Photo-person-putting-medicines-in-hands.jpgOnly an expert is able to diagnose cases of hypertension and indicate the necessary treatment to reduce symptoms and consequences of the disease. Usually, the use of medicine and rest are indicatedA. Martin UW Photography/ Getty Images
***Photo-person-consulting-with-doctor-2.jpgHowever, if the pressure remains higher than indicated, i.e., 140/90 mmHg after one hour, the patient should immediately go to a hospital to take intravenous antihypertensive drugs.Luis Alvarez/Getty Images
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Here are the principles of the DASH diet:
You must avoid:
- Ultra-processed products, such as cookies and snacks;
- Refined flour, in cakes, pies and the like;
- Sugary drinks, such as soft drinks, boxed juices and soft drinks;
- Flavor enhancers, such as sachets and cubes used as seasoning in Brazil;
- Smoked and sausages, such as sausages, bologna and the like.
Choose to include:
- Oilseeds, such as Brazil nuts, walnuts, almonds;
- Sources of good fats, such as linseed, chia and fish;
- Fruits and other sources of fiber like oatmeal.
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