Nutrition example

As a roughly oriented nourishing example the following daily overview can serve – it concerns here only an exemplary composition of recommended food, the kind of preparation can be varied individually and the food by equivalent be exchanged: Throughout the entire day, sufficient liquid in the form of non-alcoholic, sugar-free drinks, such as water, tea or fruit juices without added sugar (1.5-2 liters per day)

In the morning: wholemeal bread with cold cuts of your choice, lean cold cuts (poultry, cooked ham) or low-fat cheese. Low-sugar muesli with low-fat milk and fruit (e.g. banana, pear, apple etc.). Low-fat yoghurt or low-fat quark with fruit.
With water, tea or fruit juices without added sugar.
Lunchtime: Rice, pasta, potatoes with vegetable side dishes (e.g. broccoli, peppers, tomatoes, carrots, etc. ), possibly with low-fat fish or white or low-fat meat (only add 2-3 times a week). Care should be taken not to season with too much salt.
Evening: Wholemeal bread with low-fat cold cuts or spreads.

In addition to changing the diet and observing certain dietary rules, other non-medical measures can help to lower blood pressure.

With the nourishing conversion often also the weight reduction accompanies: if normal weight exists already, it should be made certain that this is held. If you are overweight, you should aim for a BMI of <25kg/qm (1kg of weight reduction can lower blood pressure by 2mmHg alone). In addition, care should be taken to ensure that sufficient exercise is available: 2-3 times a week at least 30 minutes of physical activity, preferably in the form of endurance sports such as cycling, swimming, Nordic walking or running is beneficial.

It is important to reduce the existing stress as much as possible, to get enough sleep and to integrate specific relaxation phases into everyday life. Finally, the consumption of cigarettes/coffee/alcohol can or should be reduced or even given up, as these stimulants can lead to an increase in blood pressure or make it more difficult to reduce existing high blood pressure. If all these lifestyle changes are not satisfactorily effective and the high blood pressure still exists, the doctor may have to intervene: various antihypertensive drugs that affect different parts of the bloodstream are prescribed individually to achieve a normal blood pressure and prevent consequential damage.