{"id":321507,"date":"2025-01-07T14:31:08","date_gmt":"2025-01-07T19:31:08","guid":{"rendered":"https:\/\/www.oviahealth.com\/?post_type=article&#038;p=321507"},"modified":"2025-01-07T14:31:12","modified_gmt":"2025-01-07T19:31:12","slug":"reducir-la-tension-arterial-con-alimentos-cardiosaludables","status":"publish","type":"article","link":"https:\/\/www.oviahealth.com\/es\/guide\/321507\/reducir-la-tension-arterial-con-alimentos-cardiosaludables\/","title":{"rendered":"Reducir la tensi\u00f3n arterial con alimentos cardiosaludables"},"content":{"rendered":"\n<p>La presi\u00f3n arterial alta, o hipertensi\u00f3n (HTA), se produce cuando la fuerza con la que la sangre empuja las paredes de los vasos sangu\u00edneos es demasiado alta. Si no se trata, la presi\u00f3n descontrolada puede provocar graves problemas de salud, como enfermedad renal cr\u00f3nica, infarto de miocardio o ictus. La hipertensi\u00f3n afecta aproximadamente al 50% de los adultos estadounidenses, y muchos desconocen que la padecen.<\/p>\n\n\n\n<p>Conocer sus cifras puede ayudarle a controlar su tensi\u00f3n arterial. La cifra superior de la lectura de la tensi\u00f3n arterial se denomina <em>sist\u00f3lica<\/em>, mientras que la cifra inferior es la <em>diast\u00f3lica<\/em>. Una tensi\u00f3n arterial normal es inferior a 120 sist\u00f3lica (arriba) y a 80 diast\u00f3lica (abajo).<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Tensi\u00f3n arterial normal:<\/strong> Menos de 120 sist\u00f3lica Y menos de 80 diast\u00f3lica<\/li>\n\n\n\n<li><strong>Tensi\u00f3n arterial elevada:<\/strong> 120-129 sist\u00f3lica Y menos de 80 diast\u00f3lica<\/li>\n\n\n\n<li><strong>Tensi\u00f3n arterial alta (hipertensi\u00f3n), etapa 1:<\/strong> 130-139 sist\u00f3lica O 80-89 diast\u00f3lica<\/li>\n\n\n\n<li><strong>Tensi\u00f3n arterial alta (hipertensi\u00f3n), etapa 2:<\/strong> 140 o m\u00e1s sist\u00f3lica O 90 o m\u00e1s diast\u00f3lica<\/li>\n\n\n\n<li><strong>Crisis hipertensiva (llamar al 911):<\/strong> Sist\u00f3lica superior a 180 Y\/O diast\u00f3lica superior a 120<\/li>\n<\/ul>\n\n\n\n<p>Una forma de controlar la hipertensi\u00f3n y evitar que se produzca es introducir cambios activos y significativos en su estilo de vida, especialmente en lo que se refiere a lo que come y c\u00f3mo lo come. Elegir alimentos que sean beneficiosos para su bienestar general es la clave de una alimentaci\u00f3n cardiosaludable, como por ejemplo<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Frutas y verduras frescas a diario<\/li>\n\n\n\n<li>Productos integrales como arroz integral, avena y pan integral<\/li>\n\n\n\n<li>Leche baja en grasa, yogur y otras opciones l\u00e1cteas<\/li>\n\n\n\n<li>Pescado, especialmente pescado graso rico en omega-3 y aves magras sin piel<\/li>\n\n\n\n<li>Prote\u00ednas vegetales, como alubias, lentejas, frutos secos y sus aceites<\/li>\n<\/ul>\n\n\n\n<p>Limite el consumo de cosas que puedan afectar negativamente a su salud:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Alimentos ricos en grasas saturadas\/trans, como las carnes grasas y los fritos<\/li>\n\n\n\n<li>Alcohol de todo tipo<\/li>\n\n\n\n<li>Alimentos ricos en sodio y sal de mesa a\u00f1adida<\/li>\n\n\n\n<li>Carnes procesadas, como salchichas, beicon y embutidos.<\/li>\n\n\n\n<li>Az\u00facares a\u00f1adidos, especialmente en bebidas y postres.<\/li>\n<\/ul>\n\n\n\n<p>La Asociaci\u00f3n Americana del Coraz\u00f3n recomienda dos enfoques diet\u00e9ticos para una alimentaci\u00f3n m\u00e1s sana: <strong>La dieta DASH (Enfoques Diet\u00e9ticos para Detener la Hipertensi\u00f3n)<\/strong> y la dieta mediterr\u00e1nea, que han demostrado ayudar a reducir la hipertensi\u00f3n. Adem\u00e1s de reducir la tensi\u00f3n arterial, ambas opciones pueden ayudar a perder peso y a mejorar la salud general del coraz\u00f3n al reducir el colesterol. No requieren alimentos especiales, basta con elegir con conocimiento de causa en el supermercado. Tanto la dieta DASH como la mediterr\u00e1nea se centran en lo siguiente:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Evitar los alimentos procesados, a menudo ricos en sodio y az\u00facar.<\/li>\n\n\n\n<li>Consumir m\u00e1s alimentos ricos en potasio<\/li>\n\n\n\n<li>Limitar el consumo de sal<\/li>\n\n\n\n<li>Comer muchas frutas y verduras, que contienen potentes sustancias qu\u00edmicas de origen vegetal capaces de reducir la inflamaci\u00f3n.<\/li>\n<\/ul>\n\n\n\n<p><strong>La dieta DASH se centra en el <\/strong>consumo de alimentos integrales que tienen un efecto positivo y rico en nutrientes sobre el coraz\u00f3n. Una persona que siga este enfoque seguir\u00e1 una dieta<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Rica en frutas, verduras, cereales integrales y prote\u00ednas magras<\/li>\n\n\n\n<li>Baja en sodio (2.300 mg o menos al d\u00eda)<\/li>\n\n\n\n<li>Limitada en grasas saturadas y az\u00facares a\u00f1adidos<\/li>\n\n\n\n<li>Incluye productos l\u00e1cteos bajos en grasa<\/li>\n\n\n\n<li>Alimentos ricos en potasio, magnesio y calcio, minerales esenciales para el control de la tensi\u00f3n arterial<\/li>\n<\/ul>\n\n\n\n<p><strong>La dieta mediterr\u00e1nea<\/strong> es un modo de alimentaci\u00f3n basado en los alimentos tradicionales de los pa\u00edses mediterr\u00e1neos. La dieta hace hincapi\u00e9 en los alimentos integrales de origen vegetal y en las grasas saludables. <a href=\"https:\/\/my.clevelandclinic.org\/health\/articles\/16037-mediterranean-diet\">La dieta mediterr\u00e1nea<\/a> est\u00e1 relacionada con la mejora de la salud cardiaca y la reducci\u00f3n del riesgo de diabetes, lo que puede repercutir en la hipertensi\u00f3n y en una mayor longevidad. Una semana t\u00edpica de dieta se centrar\u00eda en:<\/p>\n\n\n\n<p>Alimentos para comer a diario:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Alimentos de origen vegetal (verduras, incluidas las de hoja verde, frutas, cereales integrales).<\/li>\n\n\n\n<li>Utilizar aceite de oliva como principal fuente de grasa en lugar de mantequilla elaborada a partir de grasas animales.<\/li>\n\n\n\n<li>Jud\u00edas y legumbres (lentejas, guisantes, habas, garbanzos, soja.<\/li>\n\n\n\n<li>Cereales integrales, frutos secos y semillas<\/li>\n<\/ul>\n\n\n\n<p>Comer semanalmente lo siguiente<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pescado y marisco (2-3 veces)<\/li>\n\n\n\n<li>Aves, huevos y l\u00e1cteos (cantidades moderadas)<\/li>\n\n\n\n<li>Vino tinto (opcional, moderado)<\/li>\n<\/ul>\n\n\n\n<p>Limitar ciertos alimentos:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Carne roja, comer pocas veces al mes<\/li>\n\n\n\n<li>Alimentos procesados<\/li>\n\n\n\n<li>Az\u00facares a\u00f1adidos<\/li>\n\n\n\n<li>Cereales refinados como harina blanca, pan blanco, arroz blanco, harina de ma\u00edz desgerminada, boller\u00eda, cereales de desayuno y galletas saladas.<\/li>\n<\/ul>\n\n\n\n<p><em>Revisado por el equipo cl\u00ednico de Ovia Health<\/em><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>M\u00e1s informaci\u00f3n<\/strong><\/p>\n\n\n\n<p><a href=\"https:\/\/www.oviahealth.com\/guide\/290520\/food-choices-to-help-reduce-your-risk-of-high-blood-pressure-and-preeclampsia\/\">Reducir el riesgo de hipertensi\u00f3n y preeclampsia<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/www.oviahealth.com\/guide\/320644\/fiber-and-fat-nutrition-to-balance-high-cholesterol\/\">Fibra y grasa: nutrici\u00f3n para equilibrar el colesterol alto<\/a><\/p>\n\n\n\n<p><strong>Fuentes<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u00ab\u00bfQu\u00e9 es la hipertensi\u00f3n arterial?\u00bb American<em>Heart<\/em> Association , Asociaci\u00f3n Americana del Coraz\u00f3n, 25 de mayo de 2023, www.heart.org\/en\/health-topics\/high-blood-pressure\/the-facts-about-high-blood-pressure\/what-is-high-blood-pressure.<\/li>\n\n\n\n<li>\u00abCinco sencillos pasos para controlar la presi\u00f3n arterial\u00bb. <em>Asociaci\u00f3n Americana del Coraz\u00f3n<\/em>, Asociaci\u00f3n Americana del Coraz\u00f3n, 2017, www.heart.org\/en\/health-topics\/high-blood-pressure\/the-facts-about-high-blood-pressure\/five-simple-steps-to-control-your-blood-pressure.<\/li>\n\n\n\n<li>\u00abDieta mediterr\u00e1nea\u00bb. <em>Asociaci\u00f3n Americana del Coraz\u00f3n<\/em>, 2020, <a href=\"http:\/\/www.heart.org\/en\/healthy-living\/healthy-eating\/eat-smart\/nutrition-basics\/mediterranean-diet\">www.heart.org\/en\/healthy-living\/healthy-eating\/eat-smart\/nutrition-basics\/mediterranean-diet<\/a>.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>La presi\u00f3n arterial alta, o hipertensi\u00f3n (HTA), se produce cuando la fuerza con la que la sangre empuja las paredes de los vasos sangu\u00edneos es demasiado alta. Si no se trata, la presi\u00f3n descontrolada puede provocar graves problemas de salud, como enfermedad renal cr\u00f3nica, infarto de miocardio o ictus. La hipertensi\u00f3n afecta aproximadamente al 50% [&hellip;]<\/p>\n","protected":false},"author":72,"featured_media":320737,"template":"","format":"standard","meta":{"ovia_author_name":"","ovia_author_prefix":"","ovia_author_image":"","ovia_content_type_id":"242","ovia_product_mode":"2","ovia_days_from_signup":"","ovia_days_from_lmp":"","ovia_days_from_baby_birth":"","ovia_days_from_enroll":"","ovia_health_module_days_from":"","ovia_article_for_email_days_from":"","ovia_health_module":"157","ovia_legacy_id2":"","ovia_ttc":"","ovia_article_subtype":"","ovia_health_symptom":"","ovia_partner_id":"","ovia_partner_custom_group":"","ovia_legacy_category":"","ovia_legacy_category2":"","ovia_content_url_id":"320646","ovia_include_share_buttons":"","ovia_fertility_goal":"2,1,3,4","ovia_secondary_module":"","ovia_trimester":"","ovia_child_age":"","ovia_share_image":"","ovia_more_menu_image":"","ovia_button1_url":"","ovia_days_from_postpartum":"","footnotes":"","_links_to":"","_links_to_target":""},"fert-category":[],"preg-category":[],"parent-category":[],"fert-tag":[],"preg-tag":[],"parent-tag":[],"class_list":["post-321507","article","type-article","status-publish","format-standard","has-post-thumbnail","hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Reducir la tensi\u00f3n arterial con alimentos cardiosaludables - Ovia Health<\/title>\n<meta name=\"description\" content=\"Eating a healthy diet based on whole, unprocessed foods is the best way to manage high blood pressure. 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