{"id":4309,"date":"2018-03-19T10:14:52","date_gmt":"2018-03-19T09:14:52","guid":{"rendered":"http:\/\/yomecuidoyque.com\/?p=4309"},"modified":"2018-03-19T10:14:52","modified_gmt":"2018-03-19T09:14:52","slug":"guia-util-cuidarte-tienes-hipertension","status":"publish","type":"post","link":"https:\/\/drasanvi.com\/fr\/guia-util-cuidarte-tienes-hipertension\/","title":{"rendered":"Gu\u00eda \u00fatil para cuidarte si tienes hipertensi\u00f3n"},"content":{"rendered":"<p><![CDATA[Si tu m\u00e9dico te ha indicado que tienes la tensi\u00f3n alta no debes tom\u00e1rtelo a broma. Se trata de una patolog\u00eda bastante com\u00fan, pero no por ello menos peligrosa. De hecho ha sido denominada el \"asesino silencioso\",\u00a0porque en muchos casos es posibles que no notemos\u00a0ning\u00fan s\u00edntoma, pero corremos el riesgo de sufrir infartos, ictus o insuficiencia renal, entre otros problemas, por tener la tensi\u00f3n muy alta.\n\n\n<h2><strong>\u00bfConoces cu\u00e1les son los valores normales de presi\u00f3n arterial?<\/strong><\/h2>\n\n\n\n\n<ul>\n \t\n\n<li>&lt;120\/&lt;80:\u00a0valores \u00f3ptimos.<\/li>\n\n\n \t\n\n<li>&lt;130\/&lt;85:\u00a0valores normales.<\/li>\n\n\n \t\n\n<li>130 a 139\/85-89:\u00a0normal-alta.<\/li>\n\n\n \t\n\n<li>140-159\/90-99:\u00a0HTA grado1, ligera.<\/li>\n\n\n \t\n\n<li>160-179\/100-109:\u00a0HTA grado 2, moderada.<\/li>\n\n\n \t\n\n<li>&gt;180\/&gt;110:\u00a0HTA grado 3, severa.<\/li>\n\n\n<\/ul>\n\n\n\n\n<h2><strong>\u00bfQu\u00e9 cambios puedo realizar en mi estilo de vida para mejorar los niveles de presi\u00f3n arterial?<\/strong><\/h2>\n\n\n<strong>&#8211; Deja de fumar<\/strong>\nIncluso un solo cigarrillo puede producir subidas intensas de presi\u00f3n arterial. Los fumadores deber\u00edan intentar eliminar del todo el h\u00e1bito, en lugar de disminuir el consumo para reducir el riesgo.\n<strong>&#8211; Modera el consumo de alcohol<\/strong>\nLa ingesta de 3 o m\u00e1s bebidas alcoh\u00f3licas al d\u00eda producen elevaci\u00f3n de la tensi\u00f3n arterial y consecuentemente un aumento del riesgo cardiovascular. Por otro lado, los \u00ab\u00a0bebedores de fin de semana\u00a0\u00bb de altas dosis de alcohol tienen mayor riesgo de padecer un accidente card\u00edaco debido a fluctuaciones de la tensi\u00f3n arterial.\n<strong>&#8211; Realiza ejercicio f\u00edsico<\/strong>\nLa actividad f\u00edsica aer\u00f3bica realizada de forma regular (al menos tres veces por semana) es recomendable para la prevenci\u00f3n y el control de la hipertensi\u00f3n.\n<strong>-Reduce el estr\u00e9s<\/strong>\nPara ello tambi\u00e9n es importante el ejercicio f\u00edsico ya que mejora nuestro estado de \u00e1nimo. Adem\u00e1s el yoga y el control de la respiraci\u00f3n podr\u00eda tener efectos beneficiosos para el sistema cardiovascular.\n<strong>-R\u00edete<\/strong>\nLa risa tiene casi el mismo efecto para los vasos sangu\u00edneos que el ejercicio aer\u00f3bico.\n\n\n<h2><strong>\u00bfC\u00f3mo debe ser mi alimentaci\u00f3n para evitar la hipertensi\u00f3n?<\/strong><\/h2>\n\n\n<strong>\u00a0<\/strong>&#8211; <strong>Reduce el consumo de sal<\/strong>\nNo debe superar los 5g diarios para adultos, esto supone una cucharada de caf\u00e9 aproximadamente. Ten cuidado con los alimentos muy procesados, pueden contener gran cantidad de sal. Lo mejor: ev\u00edtalos. Y si no revisa la etiquetas. Para saber cu\u00e1nta sal contiene un alimento procesado multiplica la cantidad de sodio que indica la etiqueta por 2.5.\n<strong>-Disminuye el consumo de grasas saturadas y trans<\/strong>\nReduce el consumo de carne y aumenta el de pescado, legumbres y frutos secos.\n<strong>\u00a0<\/strong><strong>-Disminuye el consumo de az\u00facares<\/strong>\nSobre todo evita dulces y refrescos.\n<strong>-Preferencia de consumo de frutas, verduras, hortalizas, cereales integrales y aceite de oliva virgen extra<\/strong>\nSon ricos en polifenoles y tienen un efecto favorable sobre el perfil lip\u00eddico y la presi\u00f3n sangu\u00ednea.\n\n\n<h2><strong>\u00bfC\u00f3mo me puede ayudar la fitoterapia?<\/strong><\/h2>\n\n\n<strong>\u00a0<\/strong>&#8211;<strong>Espino blanco<\/strong>\nSus flores poseen principios activos que contribuyen a regular la presi\u00f3n arterial. Las procianidinas favorecen la producci\u00f3n de \u00f3xido n\u00edtrico, un vasodilatador end\u00f3geno que ayuda a bajar la presi\u00f3n arterial. Adem\u00e1s favorece la relajaci\u00f3n del sistema nervioso.\n<strong>-Ajo<\/strong>\nEs un buen vasodilatador que aumenta el calibre de los vasos y baja la presi\u00f3n. Posee ajoeno, que contribuye a que la sangre sea m\u00e1s fluida y previniendo la formaci\u00f3n de trombos.\n<strong>-Olivo<\/strong>\nSus hojas contienen oleurope\u00f3sidos, unas sustancias con acci\u00f3n hipocolesteromiante y vasodilatadora sobre la circulaci\u00f3n. Tambi\u00e9n ayuda a regular las contracciones del coraz\u00f3n.\nEspero que estas indicaciones te ayuden a controlar tu presi\u00f3n arterial y conseguir mejor calidad de vida.\n&nbsp;\n<strong>BIBLIOGRAF\u00cdA<\/strong>\n\n\n<ul>\n \t\n\n<li>Requejo Marcos, A., Ortega Anta, R., Saavedra Vallejo, P. and Arrieta Blanco, F. (2009).\u00a0<em>Nutrigui\u0301a<\/em>. Madrid: Editorial Complutense.<\/li>\n\n\n \t\n\n<li>Hackshaw, A., Morris, J., Boniface, S., Tang, J. and Milenkovi\u0107, D. (2018). Low cigarette consumption and risk of coronary heart disease and stroke: meta-analysis of 141 cohort studies in 55 study reports.\u00a0<em>BMJ<\/em>, p.j5855.<\/li>\n\n\n \t\n\n<li>Gonz\u00e1lez, D., Paz, D., Pinilla, D., Gonz\u00e1lez-Gallarza, D., Pinilla, D., Barrero, D., Masip, D., Berg\u00e9s, D., R\u00edo, I., Tejedor, D., Sol\u00e9, D. and Agust\u00edn, D. (2018).\u00a0<em>Sociedad Espa\u00f1ola de Cardiolog\u00eda: profesionales sanitarios y cardi\u00f3logos<\/em>. [online] Secardiologia.es. Available at: https:\/\/secardiologia.es\/ [Accessed 16 Mar. 2018].<\/li>\n\n\n<\/ul>\n\n\n&nbsp;\n&nbsp;\n&nbsp;\n&nbsp;]]>    \t<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u00bfConoces cu\u00e1les son los valores normales de presi\u00f3n arterial? &lt;120\/&lt;80:\u00a0valores \u00f3ptimos. &lt;130\/&lt;85:\u00a0valores normales. 130 a 139\/85-89:\u00a0normal-alta. 140-159\/90-99:\u00a0HTA grado1, ligera. 160-179\/100-109:\u00a0HTA<\/p>\n","protected":false},"author":2,"featured_media":4310,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[126],"tags":[],"class_list":["post-4309","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-habitos-saludables"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Gu\u00eda \u00fatil para cuidarte si tienes hipertensi\u00f3n - Drasanvi Francia<\/title>\n<meta name=\"description\" content=\"\u00bfQu\u00e9 cambios puedo realizar en mi estilo de vida para mejorar los niveles de presi\u00f3n arterial? \u00bfC\u00f3mo puede ayudarme la fitoterapia? 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