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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