{"id":26059,"date":"2020-05-12T10:04:30","date_gmt":"2020-05-12T08:04:30","guid":{"rendered":"https:\/\/dev.93-93-113-41.plesk.page\/?p=26059"},"modified":"2024-04-02T11:16:52","modified_gmt":"2024-04-02T09:16:52","slug":"consells-dietetics-hipertensio-arterial","status":"publish","type":"post","link":"https:\/\/dev.93-93-113-41.plesk.page\/ca\/consells-dietetics-hipertensio-arterial\/","title":{"rendered":"Consells diet\u00e8tics per a la hipertensi\u00f3 arterial"},"content":{"rendered":"

La hipertensi\u00f3 arterial<\/strong> (HTA) \u00e9s una de les malalties cardiovasculars cr\u00f2niques m\u00e9s freq\u00fcents<\/strong> en la poblaci\u00f3, afectant aproximadament el 30-40% de la poblaci\u00f3 adulta. La seva prevalen\u00e7a augmenta amb l’edat, i en dones \u00e9s habitual que s’inici\u00ef a partir de la menopausa.<\/p>\n

La tensi\u00f3 arterial \u00e9s la for\u00e7a que exerceix la sang contra les parets dels gots (art\u00e8ries) en ser bombada pel cor<\/strong>. Com m\u00e9s alta \u00e9s la tensi\u00f3, major esfor\u00e7 ha de realitzar el cor per a bombar. La tensi\u00f3 arterial normal en adults \u00e9s de 120 mmHg quan el cor batega (tensi\u00f3 sist\u00f2lica<\/strong>) i de 80 mmHg quan el cor es relaxa (tensi\u00f3 diast\u00f2lica<\/strong>). Segons l’OMS, entre 120\/80 i 139\/89 mmHg parlar\u00edem de prehipertensi\u00f3 i a partir de 140\/90 mmHg es realitza el diagn\u00f2stic de HTA.<\/p>\n

La hipertensi\u00f3 no controlada pot donar lloc a malaltia vascular coron\u00e0ria<\/strong> i infart de miocardi<\/strong>, insufici\u00e8ncia card\u00edaca<\/strong>, malaltia vascular cerebral<\/strong> i malaltia arterial perif\u00e8rica<\/strong>, entre altres.<\/p>\n

A pesar que es tracta d’una malaltia d’origen multifactorial, amb una base gen\u00e8tica<\/strong>, hi ha certes situacions com l’obesitat<\/strong>, el sedentarisme<\/strong> i l’ab\u00fas de sal<\/strong>, cafe\u00efna<\/strong> i alcohol<\/strong>, que afavoreixen la seva aparici\u00f3 i que podem modificar.<\/strong> En cas que aquests canvis no siguin suficients per a un bon control de la tensi\u00f3 arterial, es valorar\u00e0 l’inici de f\u00e0rmacs hipotensors.<\/p>\n

Per aix\u00f2, a continuaci\u00f3 us detallem les recomanacions a seguir per a millorar les vostres xifres de tensi\u00f3 arterial.<\/p>\n

Redueixi el seu pes<\/h2>\n

En el cas de presentar exc\u00e9s de pes (IMC superior a 25 kg\/m\u00b2), una p\u00e8rdua d’entre 4 i 5 kg, especialment en pacients obesos, repercuteix de manera significativa en la tensi\u00f3 arterial, amb descensos d’entre 5 i 20 mmHg. El m\u00e8tode del plat saludable<\/a>\u00a0pot ser una bona guia visual per a comen\u00e7ar a crear menjars saludables i equilibrats de manera simple<\/strong>.<\/p>\n

Disminueixi el consum de sal<\/strong><\/h2>\n

L’OMS recomana reduir la ingesta de sal a menys de 5 g al dia<\/strong> (una mica menys d’una cullereta de caf\u00e8). Podem substituir la sal de taula per esp\u00e8cies o herbes arom\u00e0tiques que continuaran donant sabor al nostre menjar<\/p>\n

Encara i aix\u00ed, una gran part de la sal que ingerim a trav\u00e9s de la dieta es troba com a conservant o potenciador del sabor en els aliments que us indiquem en la taula, i que s’haurien de restringir.<\/p>\n

Com hem detallat, en la majoria de casos disposem d’opcions amb menor contingut de sal i sobretot, m\u00e9s saludables, per a substituir aquells aliments que afavoreixen l’augment de tensi\u00f3 arterial. A m\u00e9s, segons la Fundaci\u00f3 Espanyola del Cor, el consum de fruits vermells, pl\u00e0tan, llimona, cereals integrals, all, remolatxa, patates, carxofa i lactis desnatats poden contribuir, a causa de les seves propietats, a disminuir la tensi\u00f3 arterial. En el cas de la xocolata negra (>;70%) a pesar que cont\u00e9 cafe\u00efna \u00e9s ric en flavonoides, compostos naturals que dilaten els vasos sanguinis, i s’ha comprovat que el consum d’una un\u00e7a al dia pot ajudar a baixar la tensi\u00f3 arterial.<\/p>\n

Per a finalitzar, abans de comen\u00e7ar a usar substituts de la sal (que amb freq\u00fc\u00e8ncia contenen potassi), hauria d’informar el seu metge<\/strong>, at\u00e8s que aquest augment del consum de potassi pot ser contraproduent segons quins f\u00e0rmacs prengui o si presenta problemes renals.<\/p>\n

Begui aigua<\/strong><\/h2>\n

L’aigua \u00e9s la beguda per excel\u00b7l\u00e8ncia de la dieta mediterr\u00e0nia. Totes aquelles begudes que contenen estimulants com la cafe\u00efna<\/strong> (caf\u00e8, refrescos de cola, begudes energ\u00e8tiques, …) o la te\u00edna<\/strong> (te negre i vermell) augmenten la tensi\u00f3 arterial<\/strong>. Aix\u00ed mateix, les begudes carbonatades<\/strong> pugen la pressi\u00f3 arterial a causa del seu alt contingut en sodi i les begudes ensucrades<\/strong> tamb\u00e9 ho fan per la seva relaci\u00f3 amb l’obesitat i sobrep\u00e8s.<\/p>\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n
<\/th>\nNo recomanat<\/th>\nAlternativa<\/th>\n<\/tr>\n<\/thead>\n
Lactis i derivats<\/th>\nFormatges<\/td>\nFormatge fresc baix en sal<\/td>\n<\/tr>\n
<\/th>\nMantega i margarina<\/td>\nOli d’oliva<\/td>\n<\/tr>\n
Cereals i derivats<\/th>\nPa amb sal<\/td>\nPa\/biscottes sense sal<\/td>\n<\/tr>\n
<\/th>\nBrioixeria industrial: Galetes, magdalenes<\/td>\nCereals integrals sense sucre (flocs de civada, de blat, d’arr\u00f2s, etc.)<\/td>\n<\/tr>\n
Carn i peix<\/th>\nEmbotits, bacon, cansalada viada<\/td>\nPit de pollastre\/gall dindi o pernil cuit baixos en sal<\/td>\n<\/tr>\n
<\/th>\nCarnes en conserva\/marinades\/fumades<\/td>\nCarnes no processades<\/td>\n<\/tr>\n
<\/th>\nSalsitxes, hamburgueses<\/td>\nTonyina en conserva baix en sal<\/td>\n<\/tr>\n
<\/th>\nPescats en conserva\/fumats<\/td>\n<\/td>\n<\/tr>\n
Verdures<\/th>\nVerdures en conserva<\/td>\nVerdures congelades<\/td>\n<\/tr>\n
Aperitius<\/th>\nFruita seca amb sal<\/td>\nFruita seca crua sense sal<\/td>\n<\/tr>\n
<\/th>\nPatates xips<\/td>\nXips casolanes de verdures al forn<\/td>\n<\/tr>\n
<\/th>\nOlives<\/td>\n<\/td>\n<\/tr>\n
<\/th>\nTramussos<\/td>\n<\/td>\n<\/tr>\n
<\/th>\nAdobats<\/td>\n<\/td>\n<\/tr>\n
Altres<\/th>\nSalses comercials (maionesa, qu\u00e8txup, salsa de soia, \u2026)<\/td>\nSalsa casolana de iogurt<\/td>\n<\/tr>\n
<\/th>\nBrous<\/td>\nBrous baixos en sal<\/td>\n<\/tr>\n
<\/th>\nConcentrats de brou<\/td>\n<\/td>\n<\/tr>\n
<\/th>\nSopes de sobre<\/td>\n<\/td>\n<\/tr>\n
<\/th>\nPlats precuinats i\/o congelats<\/td>\n<\/td>\n<\/tr>\n
<\/th>\nGaspatxo<\/td>\n<\/td>\n<\/tr>\n
<\/th>\nRegal\u00e8ssia<\/td>\n<\/td>\n<\/tr>\n
Begudes<\/th>\nCaf\u00e8<\/td>\nCaf\u00e8 descafe\u00efnat<\/td>\n<\/tr>\n
<\/th>\nTe<\/td>\nTe desteinat o amb baix contingut de te\u00edna (verd, blanc) o infusions<\/td>\n<\/tr>\n
<\/th>\nBegudes energ\u00e8tiques<\/td>\nAigua saboritzada amb llimona o taronja<\/td>\n<\/tr>\n
<\/th>\nBegudes carbonatades i\/o ensucrades<\/td>\nAigua mineral amb gas<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

Redueixi el consum d’alcohol<\/strong><\/h2>\n

S’ha de reduir el consum d’alcohol per sota dels 20 g al dia en homes i 10 g en dones<\/strong> (10 g d’alcohol equivalen a una copa de vi negre o una canya). Encara i aix\u00ed, a causa d’altres riscos que comporta, com l’aparici\u00f3 de c\u00e0ncer o malalties hep\u00e0tiques, el consum d’alcohol recomanat \u00e9s cap.<\/p>\n

Practiqui exercici f\u00edsic<\/strong><\/h2>\n

La pr\u00e0ctica de l’exercici f\u00edsic de manera regular ajuda a reduir la tensi\u00f3 arterial i a baixar de pes<\/strong>. L’OMS recomana practicar almenys 150 minuts setmanals d’activitat f\u00edsica moderada, o almenys 75 minuts setmanals d’activitat f\u00edsica intensa, o una combinaci\u00f3 equivalent entre activitat moderada i intensa. A m\u00e9s, conv\u00e9 realitzar les activitats d’enfortiment muscular 2 o m\u00e9s dies a la setmana i de tal manera que s’exercitin grans conjunts musculars. En el nostre blog de nutricio.es<\/a> trobar\u00e0s algunes recomanacions per a iniciar-te en la pr\u00e0ctica de l’exercici<\/strong>.<\/p>\n

Canvi\u00ef a dieta mediterr\u00e0nia<\/strong><\/h2>\n

La dieta mediterr\u00e0nia \u00e9s rica en fruites<\/strong>, verdures<\/strong>, lactis desnatats<\/strong>, cereals integrals<\/strong> i llegums<\/strong>, i utilitza l’oli d’oliva<\/strong> com a font principal de greix. El consum de carn vermella i\/o carns processades es limita, optant per carn blanca, peix blanc i blau, i ous amb moderaci\u00f3. Es prioritza el consum d’aliments frescos<\/strong> i m\u00ednimament processats, de producci\u00f3 local i de temporada.<\/p>\n

A m\u00e9s dels seus beneficis en la hipertensi\u00f3 arterial, la dieta mediterr\u00e0nia ha demostrat disminuir el risc d’obesitat, diabetis, malalties cardiovasculars, deterioraci\u00f3 cognitiva i fractures \u00f2ssies.<\/p>\n

Abandoni l’h\u00e0bit tab\u00e0quic<\/strong><\/h2>\n

L’aband\u00f3 del tabac serveix no sols per a reduir la tensi\u00f3 arterial, sin\u00f3 que tamb\u00e9 \u00e9s una de les millors mesures que tenim per a disminuir el risc cardiovascular<\/strong> en general. Aproximadament despr\u00e9s de 1-2 mesos de deixar de fumar la tensi\u00f3 arterial recupera els seus valors normals.<\/p>\n\n\n\n\n\n\n\n\n\n
Canvis en l’estil de vida<\/th>\nPossible reducci\u00f3 de la PAS (mmHg) mitjana = 35 mmHG<\/th>\n<\/tr>\n<\/thead>\n
P\u00e8rdua de pes<\/td>\n5-20 mmHg\/10 qg<\/td>\n<\/tr>\n
Disminuci\u00f3 de la ingesta de sal<\/td>\n2-8 mmHg<\/td>\n<\/tr>\n
Reducci\u00f3 de la ingesta d’alcohol<\/td>\n2-4 mmHg<\/td>\n<\/tr>\n
Exercici f\u00edsic<\/td>\n4-9 mmHg<\/td>\n<\/tr>\n
Canvi a dieta mediterr\u00e0nia<\/td>\n4-5 mmHg<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

Esperem que amb aquestes recomanacions us ajudem a disminuir els vostres nivells de tensi\u00f3 arterial i millorar el seu control, aix\u00ed com a adquirir h\u00e0bits de vida m\u00e9s saludables. A Cl\u00ednica ServiDigest trobar\u00e0s un equip d’Endocrinologia i Nutrici\u00f3 comprom\u00e8s amb la teva salut, no dubtis a sol\u00b7licitar cita. T’esperem.<\/strong><\/p>\n

Dra. Gemma Cuixart Carruesco<\/a>
\nEspecialista en Endocrinologia i Nutrici\u00f3 de Cl\u00ednica ServiDigest
\nCol\u00b7legiada n\u00fam 48408 del Col\u00b7legi Oficial de Metges de Barcelona.<\/p>\n","protected":false},"excerpt":{"rendered":"

La hipertensi\u00f3 arterial (HTA) \u00e9s una de les malalties cardiovasculars cr\u00f2niques m\u00e9s freq\u00fcents en la poblaci\u00f3, afectant aproximadament el 30-40% de la poblaci\u00f3 adulta. La seva prevalen\u00e7a augmenta amb l’edat, i en dones \u00e9s habitual que s’inici\u00ef a partir de la menopausa. […]<\/a><\/p>\n<\/div>","protected":false},"author":1,"featured_media":24370,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[828],"tags":[279,280,281,282,34,796],"class_list":{"0":"post-26059","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-articles-medics","8":"tag-dieta-mediterr-nia","9":"tag-exercici-f-sic","10":"tag-hipertensi-arterial","11":"tag-malaltia-cardiovascular","12":"tag-obesitat","13":"tag-sobrepes-2"},"yoast_head":"\nConsells diet\u00e8tics per a la hipertensi\u00f3 arterial - Cl\u00ednica ServiDigest<\/title>\n<meta name=\"description\" content=\"La hipertensi\u00f3 arterial (HTA) \u00e9s una de les malalties cardiovasculars cr\u00f2niques m\u00e9s freq\u00fcents en la poblaci\u00f3, afectant aproximadament el 30-40% de la poblaci\u00f3 adulta.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/dev.93-93-113-41.plesk.page\/ca\/consells-dietetics-hipertensio-arterial\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Consells diet\u00e8tics per a la hipertensi\u00f3 arterial - 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