How Long Does Carbohydrates Stay In Your System

Luciana Baroni


Hypertension is a cardiovascular disease very common in Western countries, affecting 1 billion people in the world. In Italy one adult in three is hypertensive, but the disease is appearing among young people: 10% of children are overweight is in fact hypertensive, and overweight children are about 35%!

Although those with hypertension may not have any trouble, but has an increased risk of vascular complications: 3 times for myocardial infarction, heart failure for 5 times, 8 times for stroke. High blood pressure also predisposes to kidney failure and damage to the retina, which can lead to blindness and dialysis. Worldwide hypertension is because each year 500,000 cases of stroke and 1,250,000 cases of acute coronary events!

In 5-10% of cases hypertension is secondary to specific diseases (especially kidney disease, cancer and hormonal) while in 90-95% of cases as "essential", meaning you can not identify the cause. Although heredity plays a role in its appearance, is now well established the significant influence exerted by diet and other lifestyle habits.

values \u200b\u200bof the pressure varies depending on time of day, emotional state, physical activity and age, but must not exceed the value of 120/80 at rest (optimal values). There is talk of hypertension when blood pressure higher than 140/90 are established. The middle range of values \u200b\u200bbetween the optimum and the high level, is called "pre-hypertension" and requires non-pharmacological approach is based on the life-style changes (TLC, Therapeutic Lifestyle Changing).

hypertension, however, drug treatment should always be commensurate with the vascular risk related to coexistence with other situations, but can not and should not replace the TLC, but added to them. The majority of hypertensive patients may also benefit because only changes in lifestyle that reduce pressure and increase the effectiveness of any anti-hypertensive therapy.

hypertension appears to be significantly less common among vegetarians in Western countries, and some studies have shown that a diet of foods plant is able to keep within the normal values \u200b\u200bof blood pressure, and lower up to normalize the values \u200b\u200bin hypertensives.

Here are the basic rules that must be adopted by all hypertension, to normalize blood pressure or to reduce the use of drugs: 1-

Adopt a diet very low in fat and rich in fruits and vegetables, which allows reduce the pressure of 8-14 mmHg. Eat plenty of fruit and vegetables fresh and raw, and cooked just the vegetables, leaving them crunchy: they are already natural and tasty way to increase the reserves of potassium, which helps to lower blood pressure.
2-Reduce body weight, aiming to reach normal values \u200b\u200b(ie including between 18.5 and 24.9 of Body Mass Index-BMI). Often, this is the only measure needed to correct hypertension. In fact, for every 10 kg lost, the pressure falls by 50-20 mmHg. It 'important to choose foods with low caloric density, namely, that high-volume concentrated calorie: these characteristics are possessed by the natural plant foods consumed, so rich in water, fiber and low in fat and sugar like substances added (and salt).
3-Reduce the salt in the diet, trying not to exceed one teaspoon of salt (5-6 g) per day. Do not use the salt shaker, salt and look for "hidden" in processed food, reading the label (avoid foods that bring in the top five ingredients such terms as "sale," "sodium," "sodium," preferred products "without added salt). Learn to flavor foods with lemon juice, parsley, oregano, garlic or onion. In many salt-sensitive subjects, this reduces the pressure of 2-8 mmHg.
4-Practice regular aerobic exercise (walking briskly, swimming), which reduces peripheral arterial resistance. A trivial walk briskly 30 minutes a day can reduce blood pressure of 4-9 mmHg. In addition, regular exercise is a source of well-being and improves overall health. Instead attention should be placed, especially in those who are already hypertensive, isometric exercise (eg weightlifting), which unlike works by increasing peripheral resistance and hence blood pressure.
5-Eliminate alcohol: in addition to benefit many other organs, this reduces the pressure of 2-4 mmHg. Alcohol, even when consumed in moderation, it can affect 5-15% of all cases of hypertension.
6-manage stress and reduce / eliminate social drugs that act adversely on the pressure, such as smoking and coffee, I finally complete a detail that an effective approach to hypertension hygiene.

Although the correction of habits that are risk factors for hypertension intervention appears to be a much more difficult to administer some pills, however, is the most effective, durable and economical in terms of public health, because the most natural.

But you can eat with satisfaction even if you are hypertensive, with dishes low in sodium and fat, complete with fresh fruits and vegetables!