Many people need to take pills to regulate their blood pressure. Here, a cardiologist and university chief physician explains how to improve your values even without medication.
The danger is enormous: high blood pressure is one of the so-called silent killers, it massively increases the risk of heart attack, stroke and other cardiovascular diseases. But there is also encouraging news about this major health problem: We have it in our own hands to improve the values through relatively simple lifestyle changes. The effect is far greater than many people think: "As a result, blood pressure can be lowered by about ten mmHg after just a few weeks – just as much can usually be achieved with a single drug. mmHg is the experts' unit of measurement for blood pressure," explains cardiologist Professor Martin Halle from the University Hospital rechts der Isar, Chief Physician for Preventive Sports Medicine and Sports Cardiology. The magic words are: nutrition, exercise and lifestyle. Prof. Halle explains which adjustments should be made in everyday life:
High blood pressure: the salt traps in our diet
Explains the natural recipe for success for healthier blood pressure: Professor Martin Halle, cardiologist, preventive physician and chief physician at the University Hospital rechts der Isar. © Felix Hörhager
Certain foods can have a strong effect on blood pressure, especially salt. "It draws water into the vessels, thus increasing the pressure," explains Prof. Halle. Salt is found in large quantities in our staple foods. "Just two slices of wholemeal bread cover a whole day's salt needs." Other salt traps include meat, sausage and cheese. "That's why it makes sense to avoid these foods at least one day a week. On the other days, you should try to limit your consumption," advises the preventive physician. His tips: replace cheese with curd with pieces of paprika, buy roast beef rather than sausage at the meat counter. Or even better: eat fish more often instead of sausage. This is because it contains a large amount of unsaturated fatty acids, which in turn promote the elasticity of the vessels. The valuable unsaturated fatty acids are also found in olive and rapeseed oil, nuts and avocados. Speaking of vegetables: "You should cook them without salt if possible. Instead, you can, for example, add salt to potatoes at the table. You then need significantly less salt," says Prof. Halle. But how do you get flavor into your food without salt? As an alternative, he recommends strong seasoning, for example with curry, chili, cayenne pepper or many different herbs.
Exercise against high blood pressure: This is what matters
Whole wheat bread is healthy - but only in moderation. Because if you are too much of it, your blood pressure will go up. © Mauritius Images
"You can train the blood vessels," says Prof. Halle, explaining: "When you move, the blood circulates more strongly and faster in the body. It sweeps past the vessel walls, thereby promoting their elasticity." Regularity is crucial. For example, it is better to train shorter more often than longer. "According to studies, six times ten minutes of exercise per week bring more than two times 30 minutes to regulate blood pressure," says Prof. Halle. For example, fast walking or brisk cycling is suitable, in winter also cross-country skiing or ice skating. It is important to note that it makes no sense at all, especially for the untrained, to start jogging or pedaling like a tarantula. This is because the blood pressure is raised too much, and the patient feels worse after training than before – apart from the extreme case dangers such as heart attack or stroke. That's why the following applies: "Train moderately, increase your load slowly," advises Prof. Halle. If you want to start exercising, it is best to have a check-up by your doctor beforehand. "Sometimes it can make sense to first take a medication to lower blood pressure and thus avoid too much training load – practically a pill as a jump start," says the sports physician. On the other hand, the training often has an effect after just a few weeks: "It is quite realistic that the blood pressure drops by about ten mmHg - and the positive body feeling increases enormously." Positive side effect: Excess pounds often tumble. "Whoever takes the first step has already won," says Prof. Halle.
Training for better vitals is not a question of age
"Exercise is worthwhile at any age - for example, brisk walking or Nordic walking," says preventive physician Prof. Martin Halle. © Mauritius Images
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By the way, training is not a question of age: "It is always worthwhile to integrate more exercise into everyday life at any age - because you are always doing something for your health and well-being. You're never too old or too sick for that. Those who do not exercise or exercise too little become frail sooner than others. On the other hand, those who are regularly physically active age healthier. Those who train are less restricted, stay mentally fit, have more social contacts and a higher life expectancy. Recurring training stimuli – including daily, brisk walking – can prevent cardiovascular diseases and diabetes."
Study in retirement homes: This is how effective a regular training program is
Professor Halle and his team of scientists are currently investigating how effective training can be at an advanced age as part of a large scientific study in retirement homes. There, under the motto "Best form - sport knows no age", some very elderly participants train on special equipment, the innovative project is supported by the Beisheim Foundation. "Regular exercise is the best medicine to maintain the quality of life in old age," says Prof. Halle. "Those who exercise regularly increase their quality of life and performance, are less likely to suffer from chronic diseases such as those of the cardiovascular system, diabetes or dementia, are less physically restricted, remain mentally fit, have more social contacts and a higher life expectancy." By the way, the best form training in retirement homes not only strengthens the cardiovascular system, but also strength. Why this is so important, especially for seniors, you can read here.
Stress, lack of sleep and breathing interruptions are poison for blood pressure
In addition to diet and exercise, lifestyle factors also play an important role in the development of high blood pressure. Above all, stress and lack of sleep are poison for blood pressure. "The increased stress hormones lead to a faster pulse, stronger contraction of the heart muscle and a narrowing of the vessels in the body. These are all factors that increase blood pressure," explains Prof. Halle. "It is very important to note that untrained people should not do intensive sports when they are stressed. As a result, blood pressure can rise exorbitantly." Snoring can play a role in lack of sleep – more precisely, sleep apnea syndrome. In this case, the patient has breathing stops. "This can lead to extreme increases in blood pressure during the night," warns Prof. Halle. Studies have shown that breathing interruptions can enormously increase the risk of stroke or heart attack.
