{"id":5712,"date":"2024-05-25T07:00:00","date_gmt":"2024-05-25T10:00:00","guid":{"rendered":"https:\/\/nuevodigitaldeescobar.com.ar\/?p=5712"},"modified":"2024-05-24T19:45:11","modified_gmt":"2024-05-24T22:45:11","slug":"5712","status":"publish","type":"post","link":"https:\/\/nuevodigitaldeescobar.com.ar\/?p=5712","title":{"rendered":"Siete alimentos que contribuyen a mejorar la presi\u00f3n arterial"},"content":{"rendered":"<p><span style=\"color: #003366;\"><strong><em>Diversos alimentos favorecen a las personas en el manejo de la hipertensi\u00f3n gracias a su contenido en potasio, fibra, magnesio y bajo sodio. Isabel V\u00e1squez, dietista registrada, resalta la importancia de estos alimentos y su impacto en la salud de las personas.<\/em><\/strong><\/span><\/p>\n<p><!--more--><\/p>\n<hr \/>\n<p>La hipertensi\u00f3n es uno de los principales factores de riesgo de enfermedades card\u00edacas. Seg\u00fan los datos de la Organizaci\u00f3n Mundial de la Salud (OMS), la hipertensi\u00f3n afecta al 42% de la poblaci\u00f3n adulta, y a la larga tiene consecuencias significativas.<\/p>\n<p>Por otro lado, la presi\u00f3n arterial se puede manejar mediante cambios del estilo de vida como la reducci\u00f3n del estr\u00e9s, mantenerse activo, no fumar y seguir una dieta saludable. La Asociaci\u00f3n Estadounidense del Coraz\u00f3n (American Heart Association) recomienda una dieta basada principalmente en alimentos de origen vegetal, l\u00e1cteos bajos en grasa, aves y pescados sin piel y aceites vegetales no tropicales. Tambi\u00e9n sugieren limitar las grasas saturadas y trans, el alcohol, el sodio, las carnes grasas y los az\u00facares a\u00f1adidos.<\/p>\n<p>Adem\u00e1s, investigaciones muestran que seguir la dieta DASH (Dietary Approaches to Stop Hypertension) es decir, la dieta con enfoques diet\u00e9ticos para detener la hipertensi\u00f3n, puede ayudar a reducir los niveles de presi\u00f3n arterial. Esta dieta enfatiza en el consumo de potasio, calcio y magnesio y la limitaci\u00f3n del sodio.<\/p>\n<p>A partir de la dieta DASH, los expertos recomiendan diversos alimentos que ayudan a mejorar y prevenir la hipertensi\u00f3n, entre los que se encuentran:<\/p>\n<h3><span style=\"color: #003366;\">Remolachas<\/span><\/h3>\n<p>Las remolachas son ricas en nitratos que se convierten en \u00f3xido n\u00edtrico en el cuerpo. Este qu\u00edmico, relaja y ensancha los vasos sangu\u00edneos y promueve el flujo sangu\u00edneo. La dietista Maria Sylvester Terry, se\u00f1ala que los nitratos tambi\u00e9n reducen el trabajo del coraz\u00f3n para bombear sangre.<\/p>\n<p>Un meta an\u00e1lisis encontr\u00f3 que consumir 70-250 ml de jugo de remolacha durante 3 a 60 d\u00edas reduce significativamente la presi\u00f3n sist\u00f3lica. Una porci\u00f3n de media taza de remolacha cocida aporta aproximadamente el 5% del valor diario de potasio y magnesio.<\/p>\n<p><span style=\"color: #003366;\"><strong>Informaci\u00f3n nutricional:<\/strong> <\/span>Potasio: 259 mg por 100 g. Magnesio: 23 mg por 100 g. Fibra: 2,8 g por 100 g. Sugerencia: A\u00f1adir remolachas a ensaladas o batidos.<\/p>\n<h3><span style=\"color: #003366;\">Papas<\/span><\/h3>\n<p>Las papas son una fuente nutricional valiosa a pesar de su \u00edndice gluc\u00e9mico. Terry destaca que una papa peque\u00f1a contiene 515 mg de potasio, m\u00e1s que un pl\u00e1tano. Este potasio ayuda al cuerpo a excretar sodio y reducir la tensi\u00f3n en las paredes de los vasos sangu\u00edneos.<\/p>\n<p><span style=\"color: #003366;\"><strong>Informaci\u00f3n nutricional:<\/strong><\/span> Potasio: 515 mg por una papa peque\u00f1a. Magnesio: 23 mg por 100 g. Fibra: 2,2 g por 100 g. Sugerencia: Consumir papas con piel y cocinarlas en aceite de oliva o palta.<\/p>\n<h3><span style=\"color: #003366;\">Alimentos de soja<\/span><\/h3>\n<p>Los alimentos de soja como el tofu y el edamame contienen isoflavonas que dilatan los vasos sangu\u00edneos y mejoran la secreci\u00f3n de \u00f3xido n\u00edtrico. Adem\u00e1s, proveen fibra, potasio y grasas poliinsaturadas que apoyan la salud vascular.<\/p>\n<p><strong><span style=\"color: #003366;\">Informaci\u00f3n nutricional: <\/span>Tofu:<\/strong> Potasio: 121 mg por 100 g, Magnesio: 30 mg por 100 g. <strong>Edamame:<\/strong> Potasio: 436 mg por 100 g, Magnesio: 61 mg por 100 g. Sugerencia: Incorporar tofu en recetas como salteados.<\/p>\n<h3><span style=\"color: #003366;\">Ajo<\/span><\/h3>\n<p>El ajo contiene compuestos como alicina, alliin y S-alil-ciste\u00edna (SAC), que ayudan a ensanchar los vasos sangu\u00edneos y mejorar el flujo sangu\u00edneo.<\/p>\n<p><span style=\"color: #003366;\"><strong>Informaci\u00f3n nutricional:<\/strong> <\/span>Calor\u00edas: 149 kcal por 100 g. Prote\u00edna: 6,36 g por 100 g. Vitamina C: 31,2 mg por 100 g. Sugerencia: A\u00f1adir ajo a aderezos, asar dientes de ajo enteros con vegetales.<\/p>\n<h3><span style=\"color: #003366;\">Semillas de calabaza<\/span><\/h3>\n<p>Las semillas de calabaza son ricas en magnesio y potasio, ambos esenciales para la salud cardiovascular. Aproximadamente 30 gramos de semillas de calabaza sin c\u00e1scara tienen 156 mg de magnesio y 223 mg de potasio.<\/p>\n<p><span style=\"color: #003366;\"><strong>Informaci\u00f3n nutricional:<\/strong> <\/span>Potasio: 919 mg por 100 g. Magnesio: 262 mg por 100 g. Sugerencia: Agregar a batidos, ensaladas y productos horneados.<\/p>\n<h3><span style=\"color: #003366;\">Ar\u00e1ndanos<\/span><\/h3>\n<p>Las frutas, aunque contienen az\u00facar, son recomendadas en la dieta DASH. Las bayas, en particular, son beneficiosas dado su alto contenido en antocianinas que ayudan a prevenir enfermedades card\u00edacas.<\/p>\n<p><span style=\"color: #003366;\"><strong>Informaci\u00f3n nutricional:<\/strong> <\/span>Potasio: 77 mg por 100 g. Fibra: 2,4 g por 100 g. Calor\u00edas: 57 kcal por 100 g. Sugerencia: Incorporar bayas en el desayuno.<\/p>\n<h3><span style=\"color: #003366;\">Naranjas<\/span><\/h3>\n<p>Las naranjas tambi\u00e9n son ricas en antioxidantes como la hesperidina, que mejora la salud cardiovascular al aumentar la bio-disponibilidad del \u00f3xido n\u00edtrico y reducir la inflamaci\u00f3n.<\/p>\n<p><span style=\"color: #003366;\"><strong>Informaci\u00f3n nutricional:<\/strong> <\/span>Potasio: 181 mg por 100 g. Vitamina C: 53,2 mg por 100 g. Sugerencia: Consumir jugo de naranja o incluirla en batidos.<\/p>\n<p><em>(Infobae)<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Diversos alimentos favorecen a las personas en el manejo de la hipertensi\u00f3n gracias a su contenido en potasio, fibra, magnesio y bajo sodio. Isabel V\u00e1squez, [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":5713,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[],"class_list":["post-5712","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutricion"],"better_featured_image":{"id":5713,"alt_text":"","caption":"","description":"","media_type":"image","media_details":{"width":720,"height":404,"file":"2024\/05\/presion-arterial-e1716590610591.jpg","filesize":159198,"sizes":{"medium":{"file":"presion-arterial-300x168.jpg","width":300,"height":168,"mime-type":"image\/jpeg","filesize":8184,"source_url":"https:\/\/nuevodigitaldeescobar.com.ar\/wp-content\/uploads\/2024\/05\/presion-arterial-300x168.jpg"},"large":{"file":"presion-arterial-1024x574.jpg","width":1024,"height":574,"mime-type":"image\/jpeg","filesize":62318,"source_url":"https:\/\/nuevodigitaldeescobar.com.ar\/wp-content\/uploads\/2024\/05\/presion-arterial-1024x574.jpg"},"thumbnail":{"file":"presion-arterial-150x150.jpg","width":150,"height":150,"mime-type":"image\/jpeg","filesize":6053,"source_url":"https:\/\/nuevodigitaldeescobar.com.ar\/wp-content\/uploads\/2024\/05\/presion-arterial-150x150.jpg"},"medium_large":{"file":"presion-arterial-768x430.jpg","width":768,"height":430,"mime-type":"image\/jpeg","filesize":38956,"source_url":"https:\/\/nuevodigitaldeescobar.com.ar\/wp-content\/uploads\/2024\/05\/presion-arterial-768x430.jpg"}},"image_meta":{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"0","keywords":[]}},"post":5712,"source_url":"https:\/\/nuevodigitaldeescobar.com.ar\/wp-content\/uploads\/2024\/05\/presion-arterial-e1716590610591.jpg"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.1.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Siete alimentos que contribuyen a mejorar la presi\u00f3n arterial - Nuevo Digital de Escobar<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/nuevodigitaldeescobar.com.ar\/?p=5712\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Siete alimentos que contribuyen a mejorar la presi\u00f3n arterial - Nuevo Digital de Escobar\" \/>\n<meta property=\"og:description\" content=\"Diversos alimentos favorecen a las personas en el manejo de la hipertensi\u00f3n gracias a su contenido en potasio, fibra, magnesio y bajo sodio. 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