Magnesium helps keep blood pressure under control.
It widens the blood vessels, explains cardiologist Prof. Martin Halle from the Technical University of Munich.
Hardly any ailment deserves the term widespread disease like high blood pressure, also known as hypertension in technical jargon.
Experts estimate that at least 20 million Germans suffer from it.
Many don't even know what their problem is.
However, there are also a number of those affected who underestimate the dangers of high blood pressure - especially when their values, according to the RKI, are supposedly only slightly above 130 to 139 mmHg.
everyday designation: | high blood pressure |
|---|---|
jargon: | hypertension |
High blood pressure (hypertension) threshold: | 140/90mmHg |
Risk Factors: | lack of exercise, obesity, unhealthy diet, stress and increased alcohol consumption |
Source: RKI |
High blood pressure is already dangerous from first degree hypertension
Up to this limit, experts speak of "highly normal" blood pressure, all measurement results above this are classified with hypertension in three different degrees of severity.
The big problem with this: Even the first degrees of hypertension can become a fire hazard, warns the Munich prevention physician Professor Martin Halle from the Technical University of Munich.
“I keep seeing patients who, for example, have an untreated blood pressure of 150/90 mmHg.
Some then say to me: Mei, this small transgression won't be that bad.
Incorrect!
Even such values cause a significantly increased risk of vascular damage - with potentially life-threatening diseases such as strokes or heart attacks."
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Prevention physician and cardiologist: Professor Martin Halle from the Klinikum Rechts der Isar at the Technical University of Munich.
© Markus Goetzfried
Cardiologist Professor Martin Halle explains: "Magnesium helps to make the blood vessels supple"
Conversely, however, there is also encouraging news for comparatively low elevated values: in many cases, mild hypertension can be brought under control by making intelligent lifestyle changes.
In addition to regular exercise, this includes above all blood pressure control through a healthy diet.
"Anyone who turns these important screws in everyday life can achieve a lot," says Prof. Halle and advises a clever lifestyle strategy against high blood pressure.
For example, there should be plenty of vegetables on the plate - preferably those with a high magnesium content.
"Magnesium is one of nature's miracle drugs," Professor Halle knows and explains the medical background: "Normally, electrolytes, especially calcium, are responsible for muscle contraction.
Magnesium is, so to speak, an opponent of this process, it contributes to the relaxation of the muscles.
That's why many athletes take it, for example, after hard training or when they have severe muscle soreness.
There is also muscle in the walls of the blood vessels, and the magnesium makes them supple.”
During pregnancy, magnesium often helps with premature labour
Incidentally, magnesium is also used in pregnant women as a natural means of muscle relaxation and lowering blood pressure.
"For example, it's given as an IV when you go into premature labour.
Magnesium then helps the uterus relax and contractions slow down.” Magnesium is an anti-constipation remedy for gastrointestinal disorders.
Too much magnesium can cause diarrhea
However, if you consume too much magnesium, you may have to sprint to the bathroom more often.
Because it can sometimes cause severe diarrhea.
On the other hand, in most cases, such diarrhea also contributes to having far too much magnesium in the body, because it is excreted with the urine and the (then often watery) stool.
An extreme overdose can lead to muscle weakness and also to a drop in blood pressure.
However, this is extremely rare, especially in patients with high blood pressure.
Professor Halle advises: Enjoy vegetables with a high magnesium content such as broccoli, beans and peas
In this respect, Prof. Halle advises to often enjoy foods containing magnesium.
These include, for example, broccoli, peas, beans, bananas, raspberries and Emmental cheese.
Larger amounts of magnesium are also found in oatmeal and wholemeal flour.
Cashew nuts, dark chocolate and peanuts contain a particularly large amount of magnesium.
However, these calorie bombs not only drive up the magnesium level, but also the weight – which in turn is rather bad for blood pressure.
Many types of mineral water provide magnesium without any fattening effect.
Prof. Halle's tip: "Water is the best thirst quencher and much healthier than soft drinks - even soft drinks with sweeteners.
Look for a variety high in magnesium.”
Even with comparatively mild hypertension: Do not replace blood pressure medication with magnesium!
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Stress ECG with blood pressure measurement: Professor Martin Halle (left) checking up a patient.
© Markus Goetzfried
Magnesium is also available as a dietary supplement, with effervescent tablets being particularly popular.
The recommended daily requirement for an adult is around 300 to 350 milligrams.
Severe side effects usually only occur in healthy people from about 2500 mg above the daily requirement.
Nevertheless, Prof. Halle warns against rampantly swallowing dietary supplements.
Even with mild high blood pressure, no unauthorized changes to the tablets
It is also an absolute no-go to change blood pressure medication without consulting a doctor.
"Even with mild hypertension, it's not a good idea to simply substitute magnesium.
High blood pressure is a serious illness and taking the prescribed medication correctly is a key to successful treatment,” warns cardiologist Prof. Halle, who has been head of the Center for Prevention, Sports Medicine and Sports Cardiology at the Klinikum Rechts der Isar for 20 years.
The TUM professor carries out numerous top-class scientific studies, including on the health effects of device training in senior citizens' facilities.
At a symposium in Munich's Uptown Tower, experts recently discussed how seniors benefit from the bestform exercise program.
Close cooperation with other Munich heart specialists
As medical director of the TUM preventive physicians, Halle also works with other heart specialists at the Klinikum Rechts der Isar and the German Heart Center.
Many patients are treated in both centers, which are to be merged under the umbrella of the TUM Klinikum in the future.
There is a change of staff in heart surgery at the German Heart Center in the summer.
Professor Markus Krane will be in charge of cardiac surgery there.
Among other things, he plans to expand the use of robotics.
List of rubrics: © Markus Götzfried
