High blood pressure / Hypertension

What is hypertension?

Commonly known as high blood pressure, a common disorder in which, the blood exerts excessive pressure on the arterial walls, which in time can can lead to health problems, such as heart disease.

Blood pressure is determined both by the amount of blood the heart pumps and by the amount of resistance to blood flow in the arteries. The more blood the heart pumps, and the narrower the arteries, the higher the blood pressure.

You can have high blood pressure for years without having symptoms. Even without symptoms, the damage to the blood vessels and to your heart is still occurring and can be detected. Uncontrolled high blood pressure increases your risk of serious health problems, including heart attacks and strokes.

High blood pressure usually appears over a period of many years, and eventually affects almost everyone. Fortunately, it is easily detected and once known, you can work with your doctor to control and reduce it.

Nutritional recommendations and general healthy habits for the maintenance of a good state of health

• Avoid meat products, especially red meat and derivatives such as sausages.
• In general, you can not take baked goods or pastries.
• You should also avoid the consumption of pre-cooked and dried fast-food type soup soups.
• Avoid or reduce salt consumption to a minimum. When you consume it, choose preferably unrefined salt. You can substitute the garnishes of the meals with spices, for example.
• When cooking and seasoning your dishes always use extra virgin olive oil, prioritizing its consumption in crude.
• Our advice is to take fatty or semi-fatty fish (blue fish) 2 to 3 times a week. Varies the species: salmon, red mullet, sardines, horse mackerel, bonito, tuna, mackerel, anchovy, etc.
• Increase the daily consumption of vegetables.
• Do not drink alcohol.
• Do not consume industrial processed products rich in sugars, salt, oils and additives that are harmful to health (cookies, toast, bread, industrial cereals …).
• It prioritizes the consumption of whole grains and avoids refined flours (white bread, pasta, biscuits …).
• The preparation techniques of preference are: cooking, steaming and grilling. Do not take fried, breaded, barbecued or barbecues.
• It is important that you increase physical activity: walking, running, swimming, aerobics, going up and down stairs … The best thing is that you schedule it as a daily activity.
• Do relaxation exercises if you feel stressed or overwhelmed or if you have muscular tensions, since that feeling of tension may indicate that your stress levels are higher than normal. The use of these techniques will help you to regulate the alterations of stress hormones and to relax the tensions that your body presents, both physical and emotional.