High blood pressure: lower levels with the right diet
With untreated high blood pressure (hypertension) there is an increased risk of sequels such as circulatory disorders, heart attack, stroke or kidney failure. The sooner blood pressure is brought under control, the more the vessels and organs benefit. A healthy person can lower blood pressure way of life with the good nutrition to help.
Millions of people suffer from high blood pressure, which puts them at increased risk for serious diseases such as strokes and heart disease. For many affected people, the use of medication is necessary. But home remedies and a healthier lifestyle can often lead to improvement. The right diet is especially helpful here.
Unfavorable lifestyle increases hypertension
As explained in an article on the Bavarian Consumer Portal operated by the Bavarian Ministry for the Environment and Consumer Protection, no organic cause can be found in approximately 85-90% of high blood pressure cases. It is probably due to hereditary factors.
However, this primary hypertension is essentially caused by a unfavorable lifestyle (overweight, high salt diet, heavy alcohol consumption, lack of exercise, smoking, stress) strengthened and maintained.
About ten to 15 percent of all people have secondary high blood pressure. They have one known cause for the disease. High blood pressure here is usually the result of disease of the kidneys, thyroid, or adrenal glands, which causes blood pressure to rise.
If left untreated, high blood pressure can be life-threatening sequels.
reduce risk factors
The goal of the treatment of hypertension is to reduce the values to maximally protect the vessels to normal and prevent secondary diseases. The first thing to do here is to tackle the risk factors of everyday life (lack of exercise, smoking, obesity, stress, poor diet) and get used to a healthier lifestyle. Good food is also very important here.
Mediterranean cuisine recommended
The Mediterranean diet has proven itself as the basis of a balanced diet adapted to the needs of hypertension. There are many plant-based foods such as vegetables, fruits, legumes, whole grain products, nuts and rapeseed, olive or flaxseed oil with a high proportion of fatty acids unsaturated on the menu.
When it comes to foods of animal origin Dairy products, poultry and sea fish once or twice a week. Beef and pork are only available occasionally.
reduce salt intake
Blood pressure values also require economical use table saltas high salt intake has been shown to have a negative effect on blood pressure.
The German Nutrition Society (DGE) specifies a guideline value of up to six grams of table salt per day for salt intake. This amount is roughly equal to one teaspoon.
It should be noted here that about three quarters of the table salt consumed consists of ready meals and processed foods. Therefore, not only should the salt shaker disappear from the table, but care should also be taken when shopping to choose products that are as salty as possible.
Above all foods high in sodium such as sausages, cheese, salted and smoked meat and fish, condiments, snacks such as crisps or peanut flakes, bread and baked goods such as pretzels should only be served the most rarely possible, or items available with less salt should be chosen.
In the seasoning trade is also a table salt substitute offered, which usually consists of potassium and magnesium compounds or glutamates, which have less of a blood pressure-raising effect than sodium. Bread or snacks are available with less salt.
Prepare meals yourself
Cook yourself Eating fresh foods that are naturally low in salt and sodium is the best salt saving strategy. Low sodium foods include fruits, vegetables, mushrooms, nuts, legumes, potatoes, dairy products, oils, herbs and spices.
It’s important to know that too. beverages may contain salt or sodium. In the case of juices or mineral water, this is usually indicated on the ingredient list. In case of high blood pressure, it is better to choose products with the statement “Suitable for a low-sodium diet”.
Also low in sodium thirst quencher Tea, calorie-free soft drinks and juice sprays are also suitable. Coffee has long been said to raise blood pressure, but when consumed in moderation, it has no significant impact on blood pressure.
As explained further on the Bavarian consumer portal, the mineral is potassium responsible in the body for the excretion of more water and sodium by the kidneys and for the dilation of the vessels. A little salt and at the same time a lot of potassium in the diet therefore have a hypotensive effect.
The DGE recommends a daily potassium intake of around 4,000 mg. This amount is easy to do with lots of vegetables and fruits. Because potassium easily passes into the cooking water during cooking, potassium-rich foods should only be steamed or steamed in a little liquid.
If already a kidney disease exists, a doctor should be consulted.
Potassium-rich foods include potatoes, vegetables like bell peppers, fennel, cauliflower, broccoli, kale and kohlrabi, mushrooms, fruits like bananas, apricots, kiwi, avocado and honeydew melon, nuts such as hazelnuts, pistachios and almonds, whole grain products made from buckwheat, spelled and rye, dark chocolate and salmon.
Limit alcohol consumption
Also at alcohol caution is warranted. Alcohol consumption initially dilates blood vessels and lowers blood pressure in the short term, but then causes vasoconstriction, which increases blood pressure in the long term.
Alcohol consumption is often associated with hypertension and makes it difficult to control blood pressure. In addition, alcohol provides a lot caloriesincreases fat mass on the abdomen and has an adverse influence on the effect of blood pressure medication.
Men should drink a maximum of 20 g of alcohol (approx. 1/2 liter of beer) per day, women 10 g (approx. 125 ml of red wine). For health reasons, the week should ideally consist of at least three to four alcohol-free days have. (ad)
Author and source information
This text corresponds to the requirements of the specialized medical literature, medical guidelines and current studies and has been verified by health professionals.
This article contains general advice only and should not be used for self-diagnosis or treatment. It cannot substitute a visit to the doctor.