Cosa mangiare per abbassare la pressione sanguigna

cosa mangiare abbassare pressione sanguigna

L’ipertensione è un disturbo molto diffuso, non a caso è una delle malattie più diffuse nel nostro Paese (ne soffre 1 adulto su 3). Chi ha la pressione alta deve fare molta attenzione alla dieta e moderare in modo particolare il consumo di sale e di tutti gli alimenti che lo contengono in quantità elevate. Vediamo insieme quali sono gli alimenti da evitare e quelli amici della salute.

Pressione alta: alimenti consentiti

Secondo l’OMS (l’Organizzazione Mondiale della Sanità) non dovremmo consumare più di 5 g di sale al giorno. I cibi utili in caso di pressione alta sono:

  • Verdura e ortaggi (soprattutto pomodori, broccoli, spinaci, bietole, zucca, asparagi e finocchi)
  • Acqua povera di sodio
  • Frutta di stagione ( in modo particolare agrumi, ciliegie, fragole, albicocche e banane)
  • Frutta secca (max 30 g al giorno)
  • Semi oleosi (soprattutto semi di zucca non salati ricchissimi di acidi grassi essenziali Omega 3)
  • Legumi (lenticchie, fagioli, ceci, piselli e fave) 
  • Cerali integrali
  • Carne bianca
  • Latte scremato
  • Yogurt magro
  • Formaggi morbidi freschi (es. certosa)

Pressione alta: alimenti da evitare

In caso di ipertensione la dieta deve essere iposodica (priva di sale da cucina). Alcuni cibi, inoltre, sono da evitare o comunque da consumare con moderazione, tra cui:

  • Pane e prodotti da forno
  • Insaccati (salame, mortadella, salsiccia, ecc.)
  • Carni salate (prosciutto, speck, tacchino affettato, ecc.)
  • Tonno in scatola
  • Formaggi stagionati (provolone, pecorino, ecc.)
  • Alimenti sotto sale (sardine, capperi, ecc.)
  • Alimenti in salamoia (peperoni, melanzane, cetrioli, olive, ecc.)
  • Frutta secca salata (arachidi, anacardi, pistacchi, ecc.)
  • Zuppe e sughi pronti
  • Junk food (patatine fritte, ecc.)
  • Alcol 

Photo Credit| Thinkstock

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