Dinh dưỡng phòng ngừa bệnh tăng huyết áp

huyết áp

Ngoài việc sử dụng thuốc điều trị thì việc tuân thủ chế độ dinh dưỡng cho người tăng huyết áp rất quan trọng. Bởi chế độ dinh dưỡng có vai trò rất lớn trong việc kiểm soát và hạn chế tối đa biến chứng do bệnh tăng huyết áp gây ra.

1. Bệnh cao huyết áp là căn bệnh nguy hiểm

Tăng huyết áp là một căn bệnh nguy hiểm và làm tăng nguy cơ mắc nhiều biến chứng bệnh lý cho người bệnh. Theo thời gian, bệnh cao huyết áp có thể làm tổn thương các mạch máu và là tiền đề xuất hiện các bệnh như: đau tim, bệnh thận, đột quỵ cùng nhiều các căn bệnh nguy hiểm khác.

Cao huyết áp cũng được coi là “kẻ giết người thầm lặng” vì triệu chứng bệnh của cao huyết áp thường không rõ ràng. Thực tế, nếu người bệnh không kiểm tra chỉ số huyết áp thường xuyên thì sẽ không dễ dàng phát hiện các triệu chứng của căn bệnh này. Vì thế hầu hết người bệnh đều phát hiện bệnh cao huyết áp ở giai đoạn muộn và đã xuất hiện các biến chứng nguy hiểm.

Do đó, với những bệnh nhân được chẩn đoán mắc bệnh tăng huyết áp, ngoài việc tuân thủ theo đúng sự chỉ dẫn của các bác sĩ về việc sử dụng thuốc, lịch tái khám thì việc duy trì chế độ ăn khi bị tăng huyết áp hợp lý cũng rất quan trọng. Bởi chế độ ăn có ảnh hưởng rất lớn đến chỉ số huyết áp trong cơ thể.

Đau ngực dữ dội là một trong những triệu trứng bất thường sau phẫu thuật thay van tim
Bệnh cao huyết áp có thể làm tổn thương tim mạch

2. Nguyên tắc trong chế độ ăn cho người cao huyết áp

Chế độ ăn cho người tăng huyết áp có thể kiểm soát được chỉ số huyết áp nếu người bệnh tuân thủ các nguyên tắc sử dụng ít muối, giàu kali, canxi, chất xơ, giảm chất béo và giảm chất kích thích.

2.1. Phân bố tỷ lệ thành phần thức ăn hợp lý trong chế độ ăn cho người tăng huyết áp

  • Về năng lượng: Khoảng 30kcal/kg cân nặng lý tưởng/ngày (Cân nặng lý tưởng = số lẻ chiều cao x 0,9; ví dụ người cao 160cm, cân nặng lý tưởng sẽ bằng 60 x 0,9 = 54kg)
  • Chất protein: Chiếm 12 – 14 % tổng năng lượng
  • Chất béo (lipid): 15 – 20% tổng năng lượng. Axit béo chưa no một nối đôi 1⁄3, nhiều nối đôi chiếm 1⁄3 và axit béo no chiếm 1⁄3 trong tổng số lipid. Theo đó, người bệnh tăng huyết áp nên ăn vừng, lạc, dầu thực vật, dầu cá. Không nên ăn thực phẩm chứa nhiều cholesterol như nội tạng động vật, tim, gan, lòng lợn.
  • Chất xơ: 20 – 25g/ngày

Ngoài ra, người mắc bệnh cao huyết áp nên hạn chế ăn muối, bổ sung đầy đủ các loại vitamin và khoáng chất có trong rau xanh và trái cây.

2.2. Duy trì chế độ ăn ít muối, giàu kali, calci

Trong chế độ ăn cho người tăng huyết áp nên hạn chế có muối, đồng thời giảm lượng mì chính. Tránh một số thực phẩm lên men, muối như dưa chua, dưa cà, thức ăn đóng hộp.

 

Muối
Người bệnh tăng huyết áp cần duy trì chế độ ăn ít muối

2.3 Hạn chế thức ăn có tác dụng kích thích hệ thần kinh

Người mắc bệnh tăng huyết áp không nên sử dụng rượu, bia và các chất kích thích. Tăng sử dụng thức ăn có tác dụng an thần, hạ huyết áp, lợi tiểu như hạt sen, chè sen, ngó sen.

3. Thực đơn ăn kiêng cho người bệnh cao huyết áp

Thực đơn ăn kiêng cho người bệnh cao huyết áp cần đảm bảo được 1500kcal/ngày, chất đạm: 54g, chất béo 36g, chất bột đường 238g. Bệnh nhân tăng huyết áp có thể áp dụng thực đơn chi tiết các bữa chính như sau:

  • Bữa sáng: Bánh mì sữa (bánh mì 1 cái 1000đ, sữa bột 25g)
  • Bữa trưa: Cơm: 2 lưng bát với (gạo 80g); Thịt lợn nạc kho (40g); Đậu phụ sốt cà thịt, cà chua (đậu phụ 60g, thịt nạc 20g, dầu 10ml); cải bắp luộc 300g, dưa hấu 200g.
  • Bữa tối: Cơm 2 lưng bát (80g gạo); thịt bò xào khoai tây (thịt bò 20g, khoai tây 100g, dầu 10 ml); Rau muống luộc 200g; Cam 200g.

Tổng năng lượng 1500 – 1700kcal/ngày, Protein: 45-60g, Chất béo 25-37g, Bột đường 255-300, Natri: 2000 mg, Kali 4000-5000 mg, Chất xơ: 20-25g.

Ngoài ra, bệnh nhân có thể thay đổi món ăn theo ngày như sau: Nhóm bột đường thay bằng gạo, phở, bánh mì, bún, miến, khoai lang, khoai sọ, sắn. Nhóm chất đạm có thể thay thế bằng thịt nạc, cá, lươn, tôm, trứng, sữa bột toàn phần, sữa bột tách béo.

bánh mì
Bánh mì là thực phẩm người người bệnh cao huyết áp có thể sử dụng trong thời gian ăn kiêng

4. Một số thực phẩm người mắc bệnh cao huyết áp nên ăn

Người mắc bệnh cao huyết áp nên ăn các thực phẩm sau đây để kiểm soát huyết áp hiệu quả:

  • Rau lá có màu xanh

Rau lá màu xanh có chứa một lượng kali lớn, giúp cơ thể đào thải được natri trong thận thông qua đường nước tiểu, việc này có tác dụng làm hạ huyết áp hiệu quả.

Một số loại rau người cao huyết áp nên ăn như rau xà lách, rau diếp cá, rau cải xanh, rau chân vịt.

  • Hoa quả mọng

Các loại quả mọng, đặc biệt là việt quất dồi dào một hợp chất tự nhiên có tên là flavonoids. Dưỡng chất này có tác dụng ngăn ngừa huyết áp và hạ huyết áp hiệu quả.

Người bệnh có thể sử dụng các loại quả mọng như việt quất, mâm xôi, dâu tây vào thực đơn dinh dưỡng hàng ngày.

  • Khoai tây

Trong thành phần của khoai tây có chứa khoáng chất có tác dụng làm hạ huyết áp như kali và magie. Vì thế người bệnh cao huyết áp có thể thay đổi khẩu vị bằng các món ăn chế biến từ khoai tây.

  • Củ cải đường

Nhiều nghiên cứu đã chỉ ra rằng nước ép củ cải đường có tác dụng hỗ trợ điều trị bệnh cao huyết áp rất tốt. Trong củ cải đường có thành phần nitrat có thể giúp hạ huyết áp chỉ trong 24giờ. Người bệnh có thể chế biến củ cải đường như ép nước uống hoặc nấu chín.

Củ cải đường
Người mắc bệnh cao huyết áp nên ăn củ cải đường giúp hỗ trợ điều trị bệnh cao huyết áp
  • Sữa không đường

Sữa không đường là nguồn dinh dưỡng tuyệt vời giúp người bệnh cao huyết áp bổ sung canxi, đồng thời chứa một lượng chất béo vừa đủ, giúp ích cho việc hạ huyết áp hiệu quả.

Ngoài các thực phẩm trên, người bệnh cao huyết áp có thể ăn thêm cháo bột yến mạch, chuối, vì các thực phẩm này rất giàu chất xơ và kali có tác dụng kiểm soát đường huyết tốt.

Hiện nay, bệnh tăng huyết áp vẫn chưa có thuốc điều trị khỏi hoàn toàn nhưng nếu người bệnh duy trì chế độ dinh dưỡng hợp lý kết hợp với lối sống lành mạnh có thể hạn chế được các biến chứng của tăng huyết áp gây ra.

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