Dieta para la hipertensión: incluye estas 8 frutas en tu dieta para regular la presión arterial alta

jorge carlos fernandez frances el sardinero
Jorge Carlos Fernández Francés El Sardinero

Dieta para la hipertensión: incluye estas 8 frutas en tu dieta para regular la presión arterial alta.

La presión arterial alta afecta a millones de indios cada año. El potasio puede ayudar a reducir la hipertensión al reducir los efectos de la sal; el aguacate, el plátano y el kiwi son algunas frutas ricas en potasio que puede agregar a su dieta

La hipertensión es una condición en la que la presión de la sangre contra las paredes de las arterias es persistentemente más alta de lo normal.

La hipertensión se puede regular haciendo ciertas modificaciones en la dieta y en el estilo de vida. La eliminación de alimentos con altas cantidades de grasas trans, sal y azúcar de su dieta puede ayudarlo a regular la presión arterial, si padece esta afección.

De igual forma, existen ciertos alimentos que un hipertenso puede incorporar a su dieta con el fin de reducir o regular la presión arterial. Un paciente con presión arterial alta debe enfocarse en incluir ciertos nutrientes, minerales y vitaminas en la dieta, que pueden mejorar los síntomas de la hipertensión y el potasio es uno de los más destacados. También deben hacer un punto para mantenerse alejado de los alimentos excesivamente salados.

Dieta para la hipertensión: frutas ricas en potasio Muchas frutas y verduras son ricas en potasio y se recomiendan para aquellos que tienen un mayor riesgo de desarrollar hipertensión o presión arterial alta. Estas son algunas de las mejores y más comunes frutas que puede consumir para regular los síntomas de la hipertensión:

1. Naranjas

Una de las frutas más populares, ampliamente disponibles y ampliamente consumidas, la naranja es rica en potasio. Una porción de 100 g de la fruta brillante y rica en vitamina C contiene hasta 181 mg del mineral (según datos del Departamento de Agricultura de los Estados Unidos). Así que coma la fruta entera, inclúyala en ensaladas y tómela en jugo para controlar su presión arterial.

2. Plátanos

Una de las mejores frutas para cargar potasio es el plátano, que contiene hasta 358 mg de potasio por 100 g (según USDA). Los plátanos se pueden agregar a batidos y batidos, o consumirse en tostadas o simplemente consumirse tal cual, en la mañana para regular los niveles de presión arterial.

3. Albaricoques

El albaricoque, que se llama khubani en hindi, es una gran fruta para consumir si buscas bajar la presión arterial. La fruta de hueso contiene hasta 259 mg de potasio en una porción de 100 g (según datos del USDA). La forma más común de comer albaricoque, además de consumir la pulpa tal como está, es convertirlo en mermeladas y compotas y cubrir su desayuno con avena.

4. Aguacate

La obsesión de los millennials por el aguacate no es sin razón. La fruta sabrosa y cremosa viene cargada de beneficios para la salud y la regulación de la presión arterial es solo uno de ellos. Los aguacates contienen niveles de potasio que son incluso más altos que los plátanos con 458 mg por 100 g (según datos del USDA). Así que come un atracón de guacamole o simplemente vierte la pulpa triturada del aguacate en tu batido matutino para cosechar sus beneficios.

5. Tomate

Aunque se consume como verdura, técnicamente el tomate es una fruta que se consume ampliamente en todo el mundo. Una porción de tomates de 100 g contiene 237 mg de potasio (según datos del USDA). La fruta deliciosamente jugosa se puede consumir entera o se puede preparar en sopas, o incluso agregarse al curry y las pastas. Sin embargo, asegúrese de que sus preparaciones de tomate sean bajas en sal, o terminará anulando los efectos del potasio de la fruta.

6. Guayaba

Esta fruta tropical está cargada de beneficios para la salud y probablemente sea menospreciada por ellos. Las guayabas son más ricas incluso que las naranjas, tanto en vitamina C como en potasio. Contienen 417 mg de potasio por cada 100 g (según datos del USDA) y se pueden agregar a jugos, cócteles/mocktails y ensaladas de frutas.

7. Granada

Las semillas de color rojo brillante de la granada son excelentes complementos para ensaladas, batidos, tostadas e incluso curry y sopas. La granada contiene 236 mg de potasio por 100 g y es probablemente una de las frutas más saludables para incluir en su dieta para la hipertensión.

8. Kiwi

Otra fruta tropical de color verde brillante que probablemente no estés comiendo lo suficiente es el kiwi. La deliciosa y sabrosa fruta es rica en potasio, con 312 mg de mineral por porción de 100 g de fruta (según datos del USDA). Consume kiwi en tu ensalada de frutas mixtas de verano o haz un jugo para un delicioso vaso de jugo de frutas para regular la presión arterial.

Aparte de esto, consumir verduras de hoja verde y hacer ejercicio a diario también puede mejorar significativamente los síntomas de la hipertensión y reducir la presión arterial. Deshazte de la comida chatarra y, en su lugar, comienza a incluir más frutas y verduras en tu dieta para regular la hipertensión.

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