Home Prevention Hypertension – Prevention

Hypertension – Prevention

by Josephine Andrews
Published: Last Updated on 307 views

Whether the blood pressure is (still) normal or already elevated : the following measures can be used to 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. Being overweight increases blood pressure. Every excess kilo that you lose is worth it: the heart is relieved and blood pressure drops. Anyone who has to take medication for high blood pressure benefits from losing weight in another way: 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 – these are 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 increased 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 brisk half-hour walk several times a week is a good start. Ideally, over time you will manage to get to the recommended training quota of at least 30 minutes a day, preferably every day of the week. Good endurance sports include swimming , running, hiking and Nordic walking.

Include plenty of fruits and vegetables, low-fat dairy, and whole grains in your diet. High-fat animal foods, on the other hand, should be eaten less often (butter, meat, fried foods, etc.). Reach for “healthier” fats, such as those found in sea fish, nuts and vegetable oils, but pay attention to the amount here too!

Caution salt!

Avoid too much table salt. It is better to season your food with herbs and do not add salt to the food at the table – neither at home nor in the restaurant. Be careful with ready-made products such as packet soups, cheese or mustard – they usually contain a lot of salt.

Alcohol only in moderation

It doesn’t matter whether it’s wine, beer or sparkling wine – every sip of an alcoholic beverage increases blood pressure. The more regularly and more you drink alcohol, the longer this effect will be. Drink alcohol in moderation or avoid it altogether.

No nicotine!

Smoking constricts the blood vessels and causes them to “calcify”. The heart then has to pump the blood through the circulatory system at higher pressure. If high blood pressure already exists, this exacerbates the health risks.

No stress

If your everyday life is often hectic, you should ensure that you 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 calm down after a stressful day and lower your blood pressure to a healthier level.

Existing high blood pressure

People who already suffer from high blood pressure should also heed the following points to prevent complications and secondary diseases:

» Adherence to therapy : Take your high blood pressure medication regularly, and in the dosage that the doctor has prescribed for you. Under no circumstances should you discontinue the preparations yourself or reduce their dose.

» Check -ups : Visit your doctor at the recommended intervals to have your blood pressure measured – even if you feel well and you regularly check your readings yourself at home.

You may also like

Leave a Comment