High blood pressure is a hidden enemy of our health. In Germany, 35-40 percent of adults suffer from it. From 140/90 mmHg we speak of hypertension.
The situation is particularly critical for 70- to 79-year-olds. Lowering blood pressure is therefore very important. This is because high blood pressure causes 54 percent of all strokes and 47 percent of all heart attacks.
Immediate action is required in cases of acutely high blood pressure. Lowering the systolic value by 10 mmHg reduces the risk of serious cardiovascular disease by 20 percent. In the case of strokes, the risk is even reduced by 27 percent.
In addition to medical help, lifestyle changes can also help. A healthy diet, regular exercise and reducing stress can naturally lower blood pressure.
Lowering blood pressure Immediate action: First steps for acutely high blood pressure
A sudden rise in blood pressure above 180/110 mmHg requires quick action. There are various steps that can help to lower the pressure quickly.
Calm breathing and relaxation exercises
Breathing techniques are very important for lowering blood pressure. Deep, calm breathing reduces stress and calms the body. A walk in the woods can also help you to relax and lower your blood pressure.
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Monitoring the intake of medication
Blood pressure medication is often crucial for controlling blood pressure. If you forget to take them, you should take them immediately. Tablets are a common treatment for high blood pressure. Taking them regularly is important for their effectiveness.
When the emergency doctor must be called
If you have high blood pressure or symptoms such as shortness of breath, chest tightness, severe headaches or visual disturbances, it could be a hypertensive emergency. In such cases, immediate help is needed. The emergency doctor should be called to prevent serious problems.
Short-term measures such as beet juice or dark chocolate can lower blood pressure slightly. However, if problems persist, you should consult a doctor.
Natural methods to lower blood pressure quickly
Natural methods help to lower blood pressure. Medicinal plants and certain foods are very helpful.
Proven herbal instant helpers
Garlic, ginger and hawthorn lower blood pressure. Their effect has been scientifically confirmed. Mistletoe, olive leaves and hibiscus flowers also have a positive effect on blood pressure.
Effective home remedies for acute cases
Teas made from valerian, lemon balm or lavender regulate blood pressure. They calm and help to lower the pressure.
Foods with a blood pressure-lowering effect
Some foods lower blood pressure naturally. Beet, celery and green tea are very effective. Dark chocolate contains L-arginine, which dilates the blood vessels.
Foods rich in potassium and magnesium such as bananas, spinach, wheat bran and sunflower seeds help to regulate blood pressure.
- Foods rich in potassium: bananas, spinach, pulses
- Sources of magnesium: Wheat bran, sunflower seeds, fish
- Other foods that lower blood pressure: avocados, citrus fruits, walnuts
Caution is advised if you have kidney disease or are taking potassium-sparing medication. A balanced diet with these foods can help in the long term.
Long-term strategies for blood pressure control
Around 20 to 30 million people in Germany suffer from high blood pressure. Long-term control is crucial. This can reduce the risk of heart attacks and strokes.
Change of diet as a basis
A balanced diet is important for preventing high blood pressure. Eat plenty of vegetables, fruit and whole grains. Healthy fats, such as those found in nuts and vegetable oils, are also good.
Less salt is important. A maximum of six grams a day. Many people feel that salt can increase blood pressure.
Exercise and physical activity
Sports therapy helps to lower blood pressure in the long term. Walking, running or cycling are good. Do this for at least 30 minutes a day.
The training pulse rate should be 60-75%. Isometric exercises are also very effective.
Stress reduction and relaxation techniques
Stress management is important for blood pressure control. Stress can quickly increase blood pressure. Relaxation techniques and getting enough sleep are therefore important.
Every missing hour of sleep increases the risk of high blood pressure. Drinking less alcohol also helps to relax the blood vessels.
