El Día Mundial de la Hipertensión es una conmemoración que busca promover esfuerzos para prevenir, diagnosticar y controlar la presión arterial, uno de los principales factores de riesgo para padecer enfermedades cardiovasculares. Esta enfermedad puede aparecer como un enemigo silencioso. Por lo cual, te compartimos algunos cambios que debes implementar en tu estilo de vida que pueden ayudar a controlarla.
De acuerdo con la Organización Mundial de la Salud, 1 de cada 3 adultos padece hipertensión y consiste en un trastorno en el que los vasos sanguíneos tienen una tensión persistentemente alta, lo que puede dañarlos. Cuanto más alta es la tensión, más esfuerzo tiene que realizar el corazón para bombear.
No obstante, diversos estudios revelan que algunas modificaciones del estilo de vida han demostrado ser eficaces para el control de la presión arterial. Conoce cuáles son esos hábitos que debes implementar en tu día a día para ayudar a controlarla.
Reduce el consumo de sal
Una de las principales recomendaciones de los médicos a los pacientes hipertensos es reducir considerablemente el consumo de sal. Según la OMS,“un consumo de sal inferior a 5 gramos diarios en el adulto contribuye a disminuir la tensión arterial y el riesgo de enfermedad cardiovascular, accidente cerebrovascular e infarto de miocardio”.
Esto indica que debes cambiar tus hábitos alimenticios y empezar a llevar una dieta con bajo consumo de sal. Recuerda que comer sano no significa dejar de comer, sino comer mejor. Por lo cual, se recomienda utilizar algunos ingredientes que sean sustitutos de la sal como las especias y hierbas. Por ejemplo, al momento de preparar la carne, se sugiere emplear laurel, nuez moscada, pimienta, salvia, tomillo, ajo, cebolla, orégano o romero.
Dejar de fumar
El tabaco representa un importante factor de riesgo cardiovascular. Los fumadores tienen más probabilidades de aumentar su presión arterial y su frecuencia cardiaca. De igual manera, las personas hipertensas fumadoras multiplican el efecto perjudicial del tabaco. Dejar de fumar conlleva efectos positivos para la hipertensión y múltiples beneficios para la salud en general.
Mantener un peso saludable
El sobrepeso y la obesidad aumenta en gran medida el riesgo de padecer hipertensión. La pérdida de peso reduce el esfuerzo del corazón, así como también puede reducir otros factores de riesgo cardiovascular asociados, como la diabetes y otras enfermedades.
La principal recomendación es llevar una dieta balanceada y realizar actividad física de manera regular para combatir el sobrepeso.
Limitar el consumo de alcohol
Un estudio de la American Heart Association (Asociación Estadounidense del Corazón) concluyó que el consumo excesivo de alcohol puede elevar la presión arterial. Sin embargo, este efecto no se manifiesta si las cantidades de alcohol son moderadas. No obstante, si un paciente es hipertenso, lo más recomendable por los expertos es limitar la ingesta de alcohol.
Controlar el estrés
Aprender a manejar las emociones puede mejorar tu estado de salud en general, incluida la presión arterial. Aunque no existan pruebas que relacionen directamente el estrés con la hipertensión, reaccionar al estrés de manera poco saludable puede aumentar el riesgo.
Un manejo adecuado del estrés debe ir acompañado de actividad física, gestionar tu tiempo de manera eficaz, ser positivo, compartir tus sentimientos y emociones y dormir bien.
Además de las modificaciones de hábitos es necesario la intervención de un profesional de la salud para indicar un tratamiento farmacológico que debe seguir el paciente para controlar la hipertensión. Recuerda que el autocuidado depende de ti y llevar hábitos de vida saludable te permitirá estar más prevenido ante las enfermedades.
Recuerda mantenerte conectado con nuestro blog para estar al tanto acerca de consejos de prevención y autocuidado, que te ayuden a llevar una vida saludable. En GIMED tu salud y tu bienestar es nuestra prioridad.
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