{"id":2179,"date":"2016-09-03T18:20:21","date_gmt":"2016-09-03T16:20:21","guid":{"rendered":"https:\/\/juliafarre.es\/?p=2179"},"modified":"2019-06-21T23:07:41","modified_gmt":"2019-06-21T21:07:41","slug":"dieta-dash-hipertensio-arterial","status":"publish","type":"post","link":"https:\/\/juliafarre.es\/ca\/dietoterapia\/dieta-dash-hipertensio-arterial\/","title":{"rendered":"La dieta dash per a la hipertensi\u00f3 arterial"},"content":{"rendered":"<h2 style=\"text-align: justify;\"><strong>Qu\u00e8 \u00e9s la dieta DASH?<\/strong><\/h2>\n<p style=\"text-align: justify;\">\u00a0La dieta DASH \u201c<em>Dietary Approaches to Stop Hypertension<\/em>\u201d, que vol dir: <u>tractament diet\u00e8tic per frenar la hipertensi\u00f3<\/u>, va ser creada amb la intenci\u00f3 de fer front a la hipertensi\u00f3, ja que aquesta predisposa a una disminuci\u00f3 dels nivells de la pressi\u00f3 arterial sist\u00f2lica i diast\u00f2lica sense necessitat de f\u00e0rmacs.<\/p>\n<p style=\"text-align: justify;\"><a href=\"https:\/\/juliafarre.es\/wp-content\/uploads\/2016\/09\/HIPERTENSION-ARTERIAL.jpg\"><img decoding=\"async\" class=\"aligncenter wp-image-2202 size-full\" src=\"https:\/\/juliafarre.es\/wp-content\/uploads\/2016\/09\/HIPERTENSION-ARTERIAL.jpg\" alt=\"dieta dash\" width=\"600\" height=\"371\" srcset=\"https:\/\/juliafarre.es\/wp-content\/uploads\/sites\/2\/2016\/09\/HIPERTENSION-ARTERIAL.jpg 600w, https:\/\/juliafarre.es\/wp-content\/uploads\/sites\/2\/2016\/09\/HIPERTENSION-ARTERIAL-300x186.jpg 300w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/a><\/p>\n<h2 style=\"text-align: justify;\">\u00a0<strong>La tensi\u00f3 arterial elevada<\/strong><\/h2>\n<p style=\"text-align: justify;\">\u00a0La hipertensi\u00f3\u00a0arterial (HTA) es defineix com un augment de la pressi\u00f3 de la sang sobre les parets de les art\u00e8ries.<\/p>\n<p style=\"text-align: justify;\">\u00a0Segons el <em>Joint National Comitte on Detection, Evalutation and Treatment of High Blood Pressure<\/em>, per a un bon diagn\u00f2stic de la hipertensi\u00f3, cal confirmar els valors anormals obtinguts en una primera avaluaci\u00f3, mitjan\u00e7ant almenys dues determinacions posteriors de la pressi\u00f3 arterial.<\/p>\n<p style=\"text-align: justify;\">\u00a0La pressi\u00f3 arterial (PA) fluctua entre dos valors, el m\u00e0xim, en el moment de la s\u00edstole ventricular, i el m\u00ednim, en el moment de la di\u00e0stole. Els <strong>valors normals<\/strong> es troben quan la PA sist\u00f2lica \u00e9s menor a 120mmHg i la diast\u00f2lica a 80mmHg. Es considera <strong>pre-hipertensi\u00f3<\/strong> quan els valors es troben entre 120\/80mmHg i 140\/90mmHg, i <strong>hipertensi\u00f3 <\/strong>quan aquests es troben iguals o superiors a 140\/90mmHg.<\/p>\n<p style=\"text-align: justify;\">\u00a0Normalment la hipertensi\u00f3 \u00e9s <strong>asimptom\u00e0tica<\/strong>, encara que en estadis m\u00e9s avan\u00e7ats pot produir cefalees, n\u00e0usees o v\u00f2mits, confusi\u00f3 i\/o sagnat nasal. Aix\u00ed doncs, una hipertensi\u00f3 arterial no tractada pot conduir a nombroses malalties.<\/p>\n<p style=\"text-align: justify;\">\u00a0\u00c9s important posar molta \u00e8mfasi a les modificacions de l&#8217;estil de vida, com poden ser: la <strong>reducci\u00f3 de pes<\/strong> en cas de sobrep\u00e8s o obesitat, <strong>disminuir el consum de sal<\/strong>, <strong>augmentar l&#8217;activitat f\u00edsica<\/strong>, <strong>abandonar el consum de t\u00f2xics<\/strong> (alcohol i tabac) i l\u2019adquisici\u00f3 d&#8217;uns <strong>h\u00e0bits alimentaris adequats<\/strong>, ja que aquests, poden tenir un paper fonamental en la prevenci\u00f3 prim\u00e0ria i en el tractament de la hipertensi\u00f3. Aqu\u00ed \u00e9s on la dieta DASH pot ser de gran ajuda.<\/p>\n<h3 style=\"text-align: justify;\">\u00a0<strong>Perqu\u00e8 \u00e9s dolent tenir la tensi\u00f3 arterial alta?<\/strong><\/h3>\n<p style=\"text-align: justify;\">\u00a0La hipertensi\u00f3 \u00e9s l&#8217;afecci\u00f3 m\u00e9s comuna que s&#8217;observa en l&#8217;atenci\u00f3 prim\u00e0ria. Com hem vist anteriorment, quan aquesta no est\u00e0 ben controlada, l&#8217;HTA pot conduir a:<\/p>\n<ul style=\"text-align: justify;\">\n<li>Infart de miocardi<\/li>\n<li>Accident cerebrovascular<\/li>\n<li>Insufici\u00e8ncia renal<\/li>\n<li>Mort<\/li>\n<\/ul>\n<p style=\"text-align: justify;\">Es per aix\u00f2 que \u00e9s imprescindible una detecci\u00f3 preco\u00e7 i un abordatge adequat.<\/p>\n<p style=\"text-align: justify;\"><span class='bctt-click-to-tweet'><span class='bctt-ctt-text'><a href='https:\/\/x.com\/intent\/tweet?url=https%3A%2F%2Fjuliafarre.es%2Fca%2F%3Fp%3D2179&#038;text=Controla%20la%20hipertensi%C3%B3%20arterial%20amb%20la%20%23DietaDASH%20sense%20necessitat%20de%20f%C3%A0rmacs&#038;via=Julia_farre&#038;related=Julia_farre' target='_blank'rel=\"noopener noreferrer\">Controla la hipertensi\u00f3 arterial amb la #DietaDASH sense necessitat de f\u00e0rmacs <\/a><\/span><a href='https:\/\/x.com\/intent\/tweet?url=https%3A%2F%2Fjuliafarre.es%2Fca%2F%3Fp%3D2179&#038;text=Controla%20la%20hipertensi%C3%B3%20arterial%20amb%20la%20%23DietaDASH%20sense%20necessitat%20de%20f%C3%A0rmacs&#038;via=Julia_farre&#038;related=Julia_farre' target='_blank' class='bctt-ctt-btn'rel=\"noopener noreferrer\">Compartir en X<\/a><\/span><\/p>\n<h2 style=\"text-align: justify;\">\u00a0<strong>En qu\u00e8 consisteix la dieta DASH per a la tensi\u00f3 arterial?<\/strong><\/h2>\n<p style=\"text-align: justify;\">\u00a0La dieta DASH es basa en incorporar:<\/p>\n<ul style=\"text-align: justify;\">\n<li><strong>Grans sencers:<\/strong> com a principal font d\u2019energia i fibra, com poden ser les llegums i els cereals integrals (pa, pasta, arr\u00f2s).<\/li>\n<li><strong>Fruites i verdures: <\/strong>Per ser bones fonts de potassi, magnesi i fibra.<\/li>\n<li><strong>Productes l\u00e0ctics desnatats:<\/strong> Fonts de calci i prote\u00efnes. Han de ser desnatats o baix en greix ja que a la dieta DASH es redueix el consum de greixos saturats.<\/li>\n<li><strong>Carn magra, aus de corral i peix:<\/strong> Fonts de prote\u00efnes i magnesi. S\u2019evitar\u00e0 el consum de carns vermelles i processades.<\/li>\n<li><strong>Olis: <\/strong>Oli d\u2019oliva i margarina.<\/li>\n<\/ul>\n<p style=\"text-align: justify;\">\u00a0Aix\u00ed doncs, la dieta DASH es caracteritza pel seu alt contingut en fruites, verdures i l\u00e0ctics i la inclusi\u00f3 de grans sencers, peix i baixes quantitats de dol\u00e7os i begudes ensucrades. Destaca per limitar el consum de sodi, greixos saturats, greixos trans i colesterol, potenciant el consum de fibra, potassi, magnesi i calci.<\/p>\n<p style=\"text-align: justify;\">\u00a0Es creu que \u00e9s el <strong>model d\u2019alimentaci\u00f3<\/strong> en el seu conjunt, m\u00e9s que un aliment o nutrient espec\u00edfic, el que produeix aquesta reducci\u00f3 de la pressi\u00f3 arterial.<\/p>\n<p style=\"text-align: justify;\">\u00a0Com el seu nom indica, aquesta dieta es va dissenyar amb l&#8217;objectiu de disminuir la hipertensi\u00f3 arterial, tot i aix\u00ed, posteriorment es van observar altres beneficis, com la <strong><a href=\"https:\/\/juliafarre.es\/ca\/dietoterapia\/colesterol-dolent-com-baixar-lo\/\">disminuci\u00f3 dels nivells de colesterol<\/a> LDL o colesterol dolent<\/strong>. Amb la qual cosa, podr\u00edem afirmar que la dieta DASH \u00e9s id\u00f2nia per prevenir malalties cardiovasculars, ja que redueix aquests dos factors de risc.<\/p>\n<p style=\"text-align: justify;\">\u00a0A continuaci\u00f3, et proposo un men\u00fa d&#8217;un dia per reduir l&#8217;HTA:<\/p>\n<p style=\"text-align: justify;\">\n<table id=\"tablepress-13\" class=\"tablepress tablepress-id-13 tablepress-responsive\">\n<tbody class=\"row-striping row-hover\">\n<tr class=\"row-1\">\n\t<td class=\"column-1\">ESMORZAR<\/td><td class=\"column-2\">Vas de llet desnatada<br \/>\n<br \/>\nPa torrat integral amb gall d\u2019indi<br \/>\n<\/td>\n<\/tr>\n<tr class=\"row-2\">\n\t<td class=\"column-1\">MIG MAT\u00cd<\/td><td class=\"column-2\">Pl\u00e0tan i nous<\/td>\n<\/tr>\n<tr class=\"row-3\">\n\t<td class=\"column-1\">DINAR<\/td><td class=\"column-2\">Amanida de llenties i salm\u00f3<br \/>\n<br \/>\nPr\u00e9ssec<br \/>\n<\/td>\n<\/tr>\n<tr class=\"row-4\">\n\t<td class=\"column-1\">BERENAR<\/td><td class=\"column-2\">Iogurt desnatat<\/td>\n<\/tr>\n<tr class=\"row-5\">\n\t<td class=\"column-1\">SOPAR<\/td><td class=\"column-2\">Arr\u00f2s integral amb verdures, xampinyons i pollastre <br \/>\n<br \/>\nIogurt desnatat amb gerds <br \/>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<!-- #tablepress-13 from cache --><\/p>\n<p style=\"text-align: justify;\">[vc_column][vc_cta h2=\u00bb\u00bb add_button=\u00bbright\u00bb btn_title=\u00bbAnar a l&#8217;article\u00bb btn_color=\u00bbwarning\u00bb btn_i_align=\u00bbright\u00bb btn_i_icon_fontawesome=\u00bbfa fa-hand-o-right\u00bb btn_add_icon=\u00bbtrue\u00bb btn_link=\u00bburl:http%3A%2F%2Fjuliafarre.es%2Fca%2Fdietes%2Fdieta-per-aprimar%2Fperdre-pes-amb-salut%2F||\u00bb]Article recomenat: \u00abPerdre pes amb salut\u00bb[\/vc_cta][\/vc_column]<\/p>\n<p style=\"text-align: justify;\"><strong>Altres recomanacions per a disminuir la tensi\u00f3 arterial:<\/strong><\/p>\n<p style=\"text-align: justify;\">A m\u00e9s de la dieta DASH, si tens hipertensi\u00f3 et recomano seguir aquestes recomanacions:<\/p>\n<ul style=\"text-align: justify;\">\n<li>Mantingues un pes saludable.<\/li>\n<li>Augmenta la teva activitat f\u00edsica.<\/li>\n<li>Apr\u00e8n a controlar l&#8217;estr\u00e8s.<\/li>\n<li>Descansa correctament.<\/li>\n<li>Limita el consum de sal a 3-5g\/dia.<\/li>\n<li>Limita el consum d&#8217;alcohol.<\/li>\n<li>Deixa el tabac.<\/li>\n<li>Llegeix l&#8217;etiquetatge a l&#8217;hora de comprar qualsevol producte i escull aquells que tinguin una menor quantitat de sodi i sal.<\/li>\n<li>Escull productes frescos en lloc de productes processats, enllaunats o precuinats. Si no \u00e9s possible, esbandeix amb aigua els aliments enllaunats per eliminar l&#8217;exc\u00e9s de sodi.<\/li>\n<li>En lloc d&#8217;afegir sal als teus menjars, potencia el seu sabor amb esp\u00e8cies.<\/li>\n<li>Quan vagis a menjar fora, demana el menjar sense sal afegida.<\/li>\n<li>Evita el consum de salses prefabricades com maionesa, qu\u00e8txup i salsa de soja.<\/li>\n<\/ul>\n<p style=\"text-align: justify;\"><strong>Som conscients dels aliments que contenen m\u00e9s sodi?<\/strong><\/p>\n<p style=\"text-align: justify;\">El sodi es presenta de manera natural a la majoria dels aliments, el dolent \u00e9s quan aquest sodi \u00e9s afegit als aliments. La sal de cuina cont\u00e9 un 40% de sodi. \u00c9s important saber que gran part del sodi que consumim no prov\u00e9 del saler, sin\u00f3 d&#8217;aquests productes alimentaris amb sodi afegit, \u00e9s a dir, aliments preparats.<\/p>\n<p style=\"text-align: justify;\">Per comprovar si l&#8217;aliment t\u00e9 sodi agregat, cal comprovar l&#8217;etiquetatge dels ingredients. El valor diari pot ajudar-te a con\u00e8ixer si aquest aliment \u00e9s alt o baix en sodi: 5% o menys correspon a un baix contingut en sodi, i 20% o m\u00e9s, a un alt contingut en sodi. Tamb\u00e9 cal recon\u00e8ixer amb quins noms podem trobar el sodi en l&#8217;etiquetatge:<\/p>\n<ul style=\"text-align: justify;\">\n<li>Sal &#8211; Clorur de sodi<\/li>\n<li>Alginat de sodi<\/li>\n<li>Benzoat de sodi<\/li>\n<li>Bicarbonat de sodi<\/li>\n<li>Case\u00efnat s\u00f2dic<\/li>\n<li>Fosfat de sodi<\/li>\n<li>Glutamat monos\u00f2dic<\/li>\n<li>Hidr\u00f2xid de sodi<\/li>\n<li>Llevat en pols<\/li>\n<li>Nitrat de sodi<\/li>\n<li>Propionat de sodi<\/li>\n<li>Sal de all<\/li>\n<li>Sulfit de sodi<\/li>\n<\/ul>\n<p style=\"text-align: justify;\">Sabies que per cada llesca de pa de motlle, estem consumint 400 mg de sodi, que per cada llauna de tonyina 720mg i que 100g de tom\u00e0quet fregit ens aporten 620mg?<\/p>\n<p style=\"text-align: justify;\"><span class='bctt-click-to-tweet'><span class='bctt-ctt-text'><a href='https:\/\/x.com\/intent\/tweet?url=https%3A%2F%2Fjuliafarre.es%2Fca%2F%3Fp%3D2179&#038;text=Evita%20aquests%20aliments%20que%20amb%20un%20elevat%20contingut%20en%20%23sodi%20si%20tens%20%23hipertensi%C3%B3%20arterial&#038;via=Julia_farre&#038;related=Julia_farre' target='_blank'rel=\"noopener noreferrer\">Evita aquests aliments que amb un elevat contingut en #sodi si tens #hipertensi\u00f3 arterial <\/a><\/span><a href='https:\/\/x.com\/intent\/tweet?url=https%3A%2F%2Fjuliafarre.es%2Fca%2F%3Fp%3D2179&#038;text=Evita%20aquests%20aliments%20que%20amb%20un%20elevat%20contingut%20en%20%23sodi%20si%20tens%20%23hipertensi%C3%B3%20arterial&#038;via=Julia_farre&#038;related=Julia_farre' target='_blank' class='bctt-ctt-btn'rel=\"noopener noreferrer\">Compartir en X<\/a><\/span><\/p>\n<p style=\"text-align: justify;\">Ara observem el quadre de dos plats, i comparem la quantitat de sodi que ens aporta cada un:<\/p>\n<p style=\"text-align: justify;\">\n<table id=\"tablepress-14\" class=\"tablepress tablepress-id-14 tablepress-responsive\">\n<thead>\n<tr class=\"row-1\">\n\t<td class=\"column-1\"><\/td><th class=\"column-2\">COMPRAT<\/th><th class=\"column-3\">CASOL\u00c0<\/th>\n<\/tr>\n<\/thead>\n<tbody class=\"row-striping row-hover\">\n<tr class=\"row-2\">\n\t<td class=\"column-1\">Espaguetis amb sofregit de tom\u00e0quet<\/td><td class=\"column-2\">Espaguetis: 5mg <br \/>\n<br \/>\nSofregit de llauna: 620mg<br \/>\n<\/td><td class=\"column-3\">Espaguetis: 5mg <br \/>\n<br \/>\nSofregit casol\u00e0: 18mg<br \/>\n<\/td>\n<\/tr>\n<tr class=\"row-3\">\n\t<td class=\"column-1\">Minestra de verdures i llu\u00e7 <\/td><td class=\"column-2\">Minestra en conserva: 310mg<br \/>\n<br \/>\nLlu\u00e7 congelat: 160mg <br \/>\n<\/td><td class=\"column-3\">Minestra: 25,7mg <br \/>\nLlu\u00e7: 87mg<br \/>\n<\/td>\n<\/tr>\n<tr class=\"row-4\">\n\t<td class=\"column-1\">(Gr) totals Sodi:<\/td><td class=\"column-2\"><strong>1.095mg<\/strong><\/td><td class=\"column-3\"><strong>135,7mg<\/strong><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<!-- #tablepress-14 from cache --><\/p>\n<p style=\"text-align: justify;\">En el cas dels productes frescos (casolans), es fa un consum 10 vegades menor de sodi que en el cas dels aliments ja preparats adquirits al supermercat (comprats). \u00c9s per aix\u00f2 que en la mesura del possible, recorda comprar productes frescos sempre que visitis el mercat.<\/p>\n<p style=\"text-align: right;\"><strong>Clara Mu\u00f1oz<\/strong><\/p>\n<p style=\"text-align: right;\"><strong>Dietista &#8211; Nutricionista<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Qu\u00e8 \u00e9s la dieta DASH? \u00a0La dieta DASH \u201cDietary Approaches to Stop Hypertension\u201d, que vol dir: tractament diet\u00e8tic per frenar la hipertensi\u00f3, va ser creada amb la intenci\u00f3 de fer front a la hipertensi\u00f3, ja que aquesta predisposa a una disminuci\u00f3 dels nivells de la pressi\u00f3 arterial sist\u00f2lica i diast\u00f2lica sense necessitat de f\u00e0rmacs. \u00a0La [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":2204,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[15],"tags":[],"class_list":["post-2179","post","type-post","status-publish","format-standard","has-post-thumbnail","category-dietoterapia","entry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>[:es]Dieta DASH: reduce la hipertensi\u00f3n con alimentaci\u00f3n sin f\u00e1rmacos [:ca] La dieta DASH : redueix la hipertensi\u00f3 sense f\u00e0rmacs[:]<\/title>\n<meta name=\"description\" content=\"{:es}La dieta DASH consiste en un tratamiento diet\u00e9tico para frenar la tensi\u00f3n alta. 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