Hypertension: Actively lower your blood pressure naturally without medication

Hypertension: Actively lower your blood pressure naturally without medication

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Why it is worth sticking to good resolutions for hypertension

Eating healthier, reducing weight, exercising more and giving up smoking - these are probably the most common resolutions that are made at the turn of the year. For many people, however, it remains the same. The implementation of exactly these resolutions can lead to significantly better health and quality of life, especially if the affected person has high blood pressure values. Hypertension experts provide tips on how to get your hypertension under control in 2019.

The German Hypertension Society advises at the beginning of the year that lifestyle measures that have been proven to reduce high blood pressure and thus reduce the risk of serious vascular diseases such as a heart attack and stroke and other secondary diseases such as kidney failure are also reduced. According to the society, everyone can take the right measures to maintain their own health into old age.

Hypertension - an often avoidable common disease

"Every third person in Germany is affected by high blood pressure, and in the case of people over 60 it is every second person," report the heart specialists of the German Hypertension League. Serious complications include numerous heart diseases, kidney failure and retinal changes. In addition, hypertension is suspected of favoring dementia. According to the society, however, every second heart attack and stroke could be avoided by taking the appropriate countermeasures in good time.

When should high blood pressure be treated with medication?

From blood pressure values ​​of 140/90 mm HG, the specialist society recommends drug treatment. However, the risk of secondary diseases increases from values ​​of 130/80 mm Hg. Especially for people with high blood pressure levels who are not yet taking any medication, the high-pressure league recommends lifestyle measures to naturally lower blood pressure. "Often normal blood pressure values ​​can be achieved simply by doing this - and without any side effects," emphasizes Professor Dr. Bernhard K. Krämer, the chairman of the board of the German Hypertension League in a press release.

Being overweight as the main risk factor

"Overweight people should lose weight," the experts recommend. Because obesity is a major risk factor for high blood pressure. Group programs for weight loss have proven to be particularly successful. Therefore, the specialist society advises overweight people to find a suitable weight loss concept together with the family doctor and to do this. Every drop of pound on the body also reduces the pressure on the vessels.

Training is about stagnating

According to the high-pressure league specialists, it is not only the body weight that is crucial, but also the right ratio between muscle and fat mass. Even an untrained thin person has an increased risk of hypertension. "Whether fat or thin: sport is an important measure to prevent and treat high blood pressure," adds Professor Dr. med. Burkhard Weisser, the director of the Institute for Sports Science at the University of Kiel.

The ten commandments of healthy eating

Healthy nutrition is mentioned as a preventive measure for numerous illnesses and complaints. So also with high blood pressure. But what does it exactly mean? In order not to let healthy eating degenerate into a hollow phrase, the German Hypertension Academy has devised a healthy diet with these ten guiding principles:

  1. A maximum of ten percent of the daily energy should come from saturated fatty acids (mainly in meat and milk products). This should be replaced as often as possible with polyunsaturated fatty acids (e.g. contained in fish, vegetable oils, nuts).
  2. Avoid trans fats: Trans fatty acids are used for industrial fat hardening and have been shown to increase the total cholesterol in the body.
  3. Consume no more than five to six grams of table salt a day.
  4. Eat a lot of fiber (30 to 45 grams, mainly from whole grains) are recommended.
  5. Eat fruit twice a day.
  6. Eat vegetables three times a day.
  7. Eat fish or seafood once or twice a week.
  8. Consume 30 grams of unsalted nuts daily.
  9. Reduce alcohol consumption: women should not drink more than 10 grams and men should not drink more than 20 grams of pure alcohol per day.
  10. Avoid sweetened and sweetened drinks as much as possible.


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