Seven tips to lower high blood pressure

It is not without reason that high blood pressure is referred to as a « stummer killer ». It remains symptomless for a long time and therefore unnoticed, but significantly increases the risk of heart attack, stroke, heart failure or kidney damage. According to the WHO, around every third adult in Luxembourg is affected – often without knowing it. At the same time, many people underestimate the health effects of high blood pressure massively.

One speaks of high blood pressure, also called hypertension, from a value of more than 140 to 90 mmHg, a blood pressure value would be optimal by 120 to 70. It becomes critical, especially if the blood pressure is permanently too high: the elasticity of the blood vessels decreases, its inner walls ignite and form deposits. This affects the blood circulation and the heart must work more strongly to transport the blood through the vessels.

The good news: If the high blood pressure is recognized and treated early, consequences can be avoided. In addition, patients with a healthy lifestyle themselves can contribute a lot to reduce their values ​​again.

Take medication consistently

The selection of the medication depends on the individual state of health and possible comorbidities. Doctors often prescribe combination products that contain different active ingredients in low doses – this increases effectiveness and reduces side effects. Regular intake is crucial for success: some affected people tend to leave out the drug again with good values. But good values ​​only show that drug therapy strikes. So medication should never be discontinued or changed in your dosage. Apps or a mobile phone alarm can help reliably implement therapy in everyday life.

Movement as natural therapy

In addition to medication, daily physical activity is one of the most effective methods for high blood pressure. The effect is particularly large for people who have not moved much so far: already 30 minutes of movement a day – such as jogging, cycling or swimming – the values ​​can improve by up to 20 mmHg. In the case of very sporty people anyway, however, the values ​​can hardly be lowered.

Smoke

Smoking damages the blood vessels twice: on the one hand, it promotes calcifications, on the other hand, it also narrows the vessels via the vegetative nervous system. Even a single cigarette causes blood pressure for about 15 minutes, on the other hand, it usually sinks noticeably after a smoke -free week. The disposal of cigarettes is therefore one of the most important measures against high blood pressure – and a lot of other diseases.

Reduce alcohol consumption

There is a clear connection between alcohol and high blood pressure: the more alcoholic beverages are consumed, the more blood pressure increases. It would be best to drink alcohol at all if blood pressure, but also for prevention – or at least to reduce it to a minimum.

Remove stress

Persistent stress is an underestimated risk factor for high blood pressure. Recovery phases help compensate for this effect. Relaxation methods such as meditation, yoga or progressive muscle relaxation create compensation in hectic everyday life. It is crucial to firmly anchor regular time -out in everyday life.

Reduce salt consumption

A low -salt diet is particularly effective: if consumption is limited to three to five grams of salt per day, the blood pressure can be reduced by an average of about four to five mmHg. Salt is particularly hidden in processed foods such as bread, cheese, sausage, ready meals or dips and sauces. There is more salt in a ready -made pizza alone than you should eat during the day. The absence of finished products and self -cooked meals with fresh ingredients help to better control salt consumption.

Reduce overweight

Superfluous pounds affect blood pressure: If you slim down five kilos of overweight, you can already lower the values ​​by up to ten mmHg. The decisive factor is a sustainable change in eating habits: less sugar and unhealthy fat, but more vegetables, fiber -rich foods and healthy fats such as olive oil. Sugar -containing drinks should be replaced by water or unsweetened tea if possible. Movement supports weight loss, but is usually not enough – the calorie balance remains the most important lever.