High blood pressure (hypertension) is the biggest risk factor for cardiovascular disease, which in turn is the most common cause of death in Germany. About 35 million Germans suffer from hypertension, but only about half of all sufferers know about their elevated levels. This is because high blood pressure often causes no discomfort, and only rarely do non-specific symptoms such as headaches, dizziness or nosebleeds occur.
Lower high blood pressure
High blood pressure is said to occur when one or both blood pressure values are permanently above 140/90 mmHg. The higher the pressure in the blood vessels, the higher the risk of secondary damage to organs such as the kidneys, eyes, heart or brain. The good news is that treatment with medication is not always necessary. Often, a change in lifestyle is enough to normalize blood pressure. We give you 10 tips on how to lower your blood pressure with simple measures.
1. eat a Mediterranean diet
A balanced diet with plenty of fruits, vegetables and whole grains has a positive effect on health in many ways. Studies have shown that the Mediterranean diet in particular has a blood pressure-lowering and vascular-protecting effect. So by eating a varied diet of fish, seafood, poultry, vegetables, salad and olive oil, you can counteract high blood pressure in an enjoyable way.
2. use spices instead of salt
Salt affects the function of the walls of blood vessels, so increased salt in the blood can lead to vasoconstriction. That is why a diet high in salt should be avoided in hypertension. In general, it is recommended to consume no more than six grams of salt per day. However, this value is easily exceeded because salt is hidden in many foods – especially in convenience foods, sausage and meat. Therefore, prefer to cook yourself and use spices and fresh herbs to refine: these are not only healthier, but also more aromatic than salt.
3. reduce excess weight
Excess weight promotes the development of high blood pressure, because fat cells can produce a precursor of the hormone angiotensin, which causes vasoconstriction. Losing two kilograms of weight can lower your blood pressure by about three mmHg, and losing ten kilograms of weight will lower your blood pressure by up to 20 mmHg.
4. get some exercise
Exercise has a double positive effect on high blood pressure: On the one hand, regular exercise helps to reduce excess weight. On the other hand, physical activity decreases the state of excitation of the autonomic nervous system at rest, which causes the vessels to dilate and blood pressure to be lowered. Endurance sports such as cycling, swimming or hiking are particularly recommended. Overexertion or abrupt exertion, on the other hand, should be avoided, as these increase blood pressure. Intensive weight training or rowing, for example, are not suitable for people with high blood pressure. If you have not exercised for a long time, you should talk to your doctor before you start exercising.
5. relax
With chronic stress, the autonomic nervous system is permanently over-activated and increased stress hormones such as cortisone and adrenaline are produced: Both lead to an increase in blood pressure. Therefore, blood pressure patients should actively combat stress. Try out where you can switch off best. Whether a leisurely walk, yoga, relaxation methods such as autogenic training or a good book: anything that is fun is allowed.
6. give up smoking
Nicotine stimulates the autonomic nervous system, thereby increasing blood pressure. In addition, smoking promotes the development of arteriosclerosis and thrombosis. Although quitting is often difficult, by giving up nicotine you can lower your blood pressure and significantly reduce your risk of cardiovascular disease. Here are 12 tips for quitting smoking.
7. have a glass of wine now and then
Not only smoking, but also the consumption of alcohol causes stimulation of the autonomic nervous system and can therefore increase blood pressure. However, moderate alcohol consumption does not seem to have a negative effect on high blood pressure. So a glass of wine now and then is allowed. Red wine is also said to have a vasoprotective effect due to the polyphenols it contains.Blood pressure quiz
8. eat nuts more often
Nuts have two plus points at once: First, they are rich in unsaturated fatty acids, which have a positive effect on blood pressure and blood lipid levels. Second, they contain a lot of magnesium. By eating nuts regularly, you can help cover your daily magnesium requirement and prevent a deficiency. Studies have shown that magnesium deficiency promotes high blood pressure: Thus, nuts can help lower high blood pressure.
9. try acupuncture
Some studies have shown evidence that acupuncture can counteract high blood pressure. When the appropriate points on the inside of the wrist are punctured, certain neurotransmitters in the brain are said to be released, which have a calming effect on the cardiovascular system. Since the treatment has virtually no side effects, acupuncture is a low-risk method of lowering high blood pressure without medication.
10.Activate the “cuddle hormone”.
A happy relationship and fulfilling sexuality are good for the soul and body. Indeed, physical touch and sex release the “cuddle hormone” oxytocin, which lowers cortisone levels in the blood and blood pressure. Therefore, make time for a little togetherness on a regular basis!
