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[title] => Muči vas visoki tlak? Postoje razni načini da se vrijednosti krvnog tlaka ipak drže pod kontrolom, a najvažniji među njima je usvajanje prehrane koja je zdrava za srce
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Život s povišenim krvnim tlakom je stvarnost za milijune ljudi diljem svijeta. Srećom, postoje razni načini da se vrijednosti krvnog tlaka ipak drže pod kontrolom, a najvažniji među njima je usvajanje prehrane koja je zdrava za srce. Donosimo vam popis namirnica koje su najbolje za snižavanje krvnog tlaka te popis namirnica koje biste trebali izbjegavati ako patite od hipertenzije, piše Živim.
Što jesti za snižavanje krvnog tlaka
Kad je riječ o prehrani s visokim udjelom soli, Hrvati nimalo ne zaostaju za Amerikancima pa tako ne čudi da je hipertenzija kod nas podjednako učestala kao i u SAD-u. Što nam čini ta suvišna sol? Suvišna sol u krvotoku povlači vodu u krvne žile, što povećava volumen krvi u žilama te dovodi do povećanja krvnog tlaka. Pridržavanje uravnotežene prehrane koja obiluje kalijem, kalcijem i magnezijem može pomoći u snižavanju krvnog tlaka i održavanju vrijednosti pod kontrolom. Štoviše, istraživanje iz 2013. je pokazalo da dodavanje kalija u prehranu bogatu solju znatno smanjuje krvni tlak kod oboljelih od hipertenzije. Iako su svi nutrijenti važni, kalij je ključan u održavanju normalnih vrijednosti krvnog tlaka jer on smanjuje učinak natrija – što više kalija unesete u organizam, to više natrija ćete izlučiti putem mokraće. Uz to, visok unos kalija, kalcija i magnezija može ublažiti napetost u stijenkama krvnih žila, što pomaže u snižavanju krvnog tlaka. Neke od namirnica koje obiluju kalijem, kalcijem i magnezijem i zdrave su za srce su:
---
---
- tamno zeleno lisnato povrće, poput kelja i špinata
- voće poput banana, lubenice, marelica i borovnica
- sjemenke, orašasti plodovi i grahorice
- avokado i tofu
- nemasni jogurt
- batat
- neke vrste masne ribe, poput lososa i bakalara koji obiluju omega 3 masnim kiselinama
Ipak, za neke osobe, naročito one koji boluju od bolesti bubrega, previše kalija može biti štetno za bubrege ako bubrezi nisu sposobni ukloniti ga. Stoga je važno da porazgovarate sa svojim liječnikom prije nego što unesete promjene u svoju prehranu kako biste održali vrijednosti krvnog tlaka pod kontrolom, piše Živim.
DASH prehrana može sniziti krvni tlak
Dash dijeta je program prehrane osmišljen upravo za snižavanje povišenih vrijednosti krvnog tlaka bez korištenja lijekova. Dopušteno je jesti namirnice iz svih skupina, no preporučuje se smanjiti unos soli i povećati unos kalija, kalcija i magnezija. Ovo su smjernice za DASH prehranu:
- smanjite udio soli u prehrani na 2.300 mg dnevno (možete i do 1.500 mg dnevno)
- jedite što više svježeg povrća i voća
- jedite grahorice, sjemenke i cjelovite žitarice
- u prehranu uključite mlijeko i mliječne proizvode s niskim udjelom mliječne masti ili bez mliječne masti
- jedite ribu, perad i nemasno meso
- smanjite unos soli, šećera, crvenog mesa, procesirane hrane, zasićenih masti, trans masti i alkoholnih pića
Hrana koju trebate izbjegavati ako imate povišen tlak
Imate li povišen krvni tlak, osim smanjenja unosa soli, trebali biste smanjiti i konzumaciju slatkiša, zaslađenih napitaka i crvenog mesa kako biste snizili svoj rizik za srčani ili moždani udar. Američko udruženje za srce preporučuje i smanjenje unosa zasićenih i trans masti. Općenito, trebali biste smanjiti konzumaciju gotovih, polugotovih i procesiranih jela i namirnica te pripaziti na namirnice koje skrivaju dodatnu sol, kao što su:
- pizza
- juhe u konzervi ili vrećici i bilo koja konzervirana hrana
- naresci
- smrznuta jela
- slane grickalice i slani orašasti plodovi i sjemenke
- začini poput kečapa, soja umaka, terijaki umaka ili umaka za roštilj
- neke vrste sireva
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Život s povišenim krvnim tlakom je stvarnost za milijune ljudi diljem svijeta. Srećom, postoje razni načini da se vrijednosti krvnog tlaka ipak drže pod kontrolom, a najvažniji među njima je usvajanje prehrane koja je zdrava za srce. Donosimo vam popis namirnica koje su najbolje za snižavanje krvnog tlaka te popis namirnica koje biste trebali izbjegavati ako patite od hipertenzije, piše Živim.
Što jesti za snižavanje krvnog tlaka
Kad je riječ o prehrani s visokim udjelom soli, Hrvati nimalo ne zaostaju za Amerikancima pa tako ne čudi da je hipertenzija kod nas podjednako učestala kao i u SAD-u. Što nam čini ta suvišna sol? Suvišna sol u krvotoku povlači vodu u krvne žile, što povećava volumen krvi u žilama te dovodi do povećanja krvnog tlaka. Pridržavanje uravnotežene prehrane koja obiluje kalijem, kalcijem i magnezijem može pomoći u snižavanju krvnog tlaka i održavanju vrijednosti pod kontrolom. Štoviše, istraživanje iz 2013. je pokazalo da dodavanje kalija u prehranu bogatu solju znatno smanjuje krvni tlak kod oboljelih od hipertenzije. Iako su svi nutrijenti važni, kalij je ključan u održavanju normalnih vrijednosti krvnog tlaka jer on smanjuje učinak natrija – što više kalija unesete u organizam, to više natrija ćete izlučiti putem mokraće. Uz to, visok unos kalija, kalcija i magnezija može ublažiti napetost u stijenkama krvnih žila, što pomaže u snižavanju krvnog tlaka. Neke od namirnica koje obiluju kalijem, kalcijem i magnezijem i zdrave su za srce su:
---
---
- tamno zeleno lisnato povrće, poput kelja i špinata
- voće poput banana, lubenice, marelica i borovnica
- sjemenke, orašasti plodovi i grahorice
- avokado i tofu
- nemasni jogurt
- batat
- neke vrste masne ribe, poput lososa i bakalara koji obiluju omega 3 masnim kiselinama
Ipak, za neke osobe, naročito one koji boluju od bolesti bubrega, previše kalija može biti štetno za bubrege ako bubrezi nisu sposobni ukloniti ga. Stoga je važno da porazgovarate sa svojim liječnikom prije nego što unesete promjene u svoju prehranu kako biste održali vrijednosti krvnog tlaka pod kontrolom, piše Živim.
DASH prehrana može sniziti krvni tlak
Dash dijeta je program prehrane osmišljen upravo za snižavanje povišenih vrijednosti krvnog tlaka bez korištenja lijekova. Dopušteno je jesti namirnice iz svih skupina, no preporučuje se smanjiti unos soli i povećati unos kalija, kalcija i magnezija. Ovo su smjernice za DASH prehranu:
- smanjite udio soli u prehrani na 2.300 mg dnevno (možete i do 1.500 mg dnevno)
- jedite što više svježeg povrća i voća
- jedite grahorice, sjemenke i cjelovite žitarice
- u prehranu uključite mlijeko i mliječne proizvode s niskim udjelom mliječne masti ili bez mliječne masti
- jedite ribu, perad i nemasno meso
- smanjite unos soli, šećera, crvenog mesa, procesirane hrane, zasićenih masti, trans masti i alkoholnih pića
Hrana koju trebate izbjegavati ako imate povišen tlak
Imate li povišen krvni tlak, osim smanjenja unosa soli, trebali biste smanjiti i konzumaciju slatkiša, zaslađenih napitaka i crvenog mesa kako biste snizili svoj rizik za srčani ili moždani udar. Američko udruženje za srce preporučuje i smanjenje unosa zasićenih i trans masti. Općenito, trebali biste smanjiti konzumaciju gotovih, polugotovih i procesiranih jela i namirnica te pripaziti na namirnice koje skrivaju dodatnu sol, kao što su:
- pizza
- juhe u konzervi ili vrećici i bilo koja konzervirana hrana
- naresci
- smrznuta jela
- slane grickalice i slani orašasti plodovi i sjemenke
- začini poput kečapa, soja umaka, terijaki umaka ili umaka za roštilj
- neke vrste sireva
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21. svibanj 2024 21:00
