Hypertension - Prevention
and Dr. med. Nina BuschekMartina Feichter studied biology with an elective subject pharmacy in Innsbruck and also immersed herself in the world of medicinal plants. From there it was not far to other medical topics that still captivate her to this day. She trained as a journalist at the Axel Springer Academy in Hamburg and has been working for since 2007 - first as an editor and since 2012 as a freelance writer.
More about the experts All content is checked by medical journalists.
Whether (still) normal or already increased blood pressure values: The following measures can prevent high blood pressure (hypertension) and counteract a deterioration in blood pressure values and secondary diseases.
Healthy body weight
Avoid being overweight or try to lose weight if you weigh too much. Because being overweight increases blood pressure. Every excess kilo that you lose is worth it: the heart is relieved and blood pressure drops. Those who have to take medication for high blood pressure benefit in another way from losing weight: The antihypertensive drugs work better, so that the dose can sometimes be reduced.
More movement
The more active you are, the lower your risk of high blood pressure and cardiovascular disease - common consequences of high blood pressure. Because regular endurance training improves the flow properties of the blood. This prevents high blood pressure and the formation of blood clots (thrombosis). The risk of thrombosis is significantly higher with existing hypertension: The clots can block vessels anywhere in the body, for example in the legs (smoker's leg), in the brain (stroke) or in the heart (heart attack).
A half-hour brisk walk several times a week is a good start. Ideally, over time you will manage to get to the recommended training volume of at least 30 minutes per day, preferably every day of the week. Good endurance sports include swimming, running, hiking and Nordic walking.
Include lots of fruits and vegetables, low-fat dairy products, and whole grains in your diet. Fat-rich animal foods, on the other hand, should be served less often (butter, meat, fried foods, etc.). Use "healthier" fats, such as those found in sea fish, nuts and vegetable oils, but watch out for the amount!
Beware of salt!
Avoid too much table salt. It is better to season your food with herbs and do not add salt to the dishes at the table - neither at home nor in a restaurant. Be careful with ready-made products such as bag soups, cheese or mustard - they usually contain plenty of salt.
Alcohol only in moderation
Regardless of whether it is wine, beer or sparkling wine - every sip of an alcoholic drink raises blood pressure. The more regularly and more alcohol you drink, the more lasting this effect will be. So only drink alcohol in moderation or do without it at all.
No nicotine!
Smoking narrows the vessels and causes them to "calcify". The heart then has to pump the blood through the circulation at higher pressure. If you already have high blood pressure, this exacerbates the health risks.
No stress
If your everyday life is often hectic, you should take regular breaks. Relaxation techniques such as autogenic training or progressive muscle relaxation help you switch off. Sometimes a short walk or a relaxing bath is enough to relax after a stressful day and lower your blood pressure to a healthier level again.
Existing high blood pressure
People who already suffer from high blood pressure should also heed the following points in order to prevent complications and secondary diseases:
»Adherence to therapy: Take your high blood pressure medication regularly, in the dose that your doctor has prescribed for you. Under no circumstances should you stop taking the preparations or reduce their dose.
»Check-ups: Go to the doctor at the recommended intervals to measure your blood pressure - even if you are feeling well and you regularly check your measured values yourself at home.
Tags: unfulfilled wish to have children tcm sports fitness
