High blood pressure

High blood pressure is also called 'hypertension' in the medical world. 1 in 4 people suffers from it. You usually only notice late that you have high blood pressure. High blood pressure is not good for your health.

What is blood pressure?

The pressure on the blood vessels is called blood pressure. The heart forcefully pumps blood into the arteries. Together with the elasticity of the blood vessels, this force determines how high the blood pressure is. This is the systolic pressure. Between two heartbeats there is a resting phase. There is then less pressure on the blood vessels. This is the diastolic pressure.

There is high blood pressure when blood pressure remains above certain values for a prolonged period. You have high blood pressure at the following values:

• A systolic pressure of 140 mmHg* or higher. In people over 65, a systolic pressure up to 150-160 mmHg is often still acceptable and/or
• A diastolic pressure of 90 mmHg or higher

*mmHg stands for millimeters of mercury.

A temporary rise in blood pressure due to exertion is not a problem, as long as it drops again afterwards at rest.

If blood pressure is continuously high, the blood vessels are constantly under increased tension. This can lead to damage to the vessels. Damage can also occur to the heart and kidneys. High blood pressure is therefore cited as the biggest risk factor for cardiovascular disease.

What are the risk factors for high blood pressure?

The cause of high blood pressure is often unknown. It occurs more frequently in some families than in others, so heredity plays a role. Age is an important risk factor. As age increases, the blood vessels become stiffer, causing the pressure in the vessels to rise. In addition, there are several other risk factors such as:

• Smoking.
• Too little physical activity.
• Unhealthy diet.
• Eating too much salt.
• Overweight.
• Prolonged stress.
• Depression.

High blood pressure is diagnosed by a doctor. By addressing the risk factors above, medication is not always necessary. Does blood pressure remain high despite a healthy lifestyle? Then the doctor will prescribe blood pressure-lowering medication.

What can you do with nutrition for high blood pressure?

Tips for high blood pressure

• Reduce the amount of salt you eat.
  Salt is one of the biggest risk factors for high blood pressure. Nowadays, packets, mixes, and ready-made meals in the supermarket contain a lot of salt. Try to cook fresh as much as possible to lower your salt intake.
• Eat more foods rich in potassium and magnesium.
  Potassium counteracts the effect of sodium (which is in salt). In addition, potassium and magnesium help dilate the blood vessels. This reduces the pressure on the blood vessels. Potassium is found in all vegetables and fruit. Magnesium is found mainly in bananas and leafy green vegetables. If you have high blood pressure or want to prevent it, eat 300 grams of vegetables and 200 grams of fruit daily.
• Eat more fiber.
  Fiber lowers blood pressure. Most people eat too little fiber. Fiber is found in vegetables, fruit, nuts, seeds, and whole-grain products.
• Eat the right fats.
  Eating the right fats reduces the chance of developing high blood pressure. Healthy fats are found in fatty fish such as salmon or mackerel, but also in nuts, seeds, olive oil, and avocado.
• Eat enough dairy.
  Mainly fermented dairy such as yogurt, buttermilk, and kefir. The vitamin K2 in these products helps keep the blood vessels ‘clean’.
• Drink less alcohol.
  It is often said that red wine in particular is good for the heart and blood vessels. But this is not the case. Especially in the amounts often consumed, alcohol actually raises blood pressure.
• Drink more green tea.
  Green tea has a blood pressure-lowering effect. This already applies at three cups per day.
• Drink more water.
  Water is the best and cheapest medicine in many situations. Drink enough water. The body and also our blood consist mostly of water.

What else can you do to lower blood pressure?

Besides nutrition, there are other things that can lower your blood pressure:

• Reduce excess weight.
  Excess weight increases the pressure on the blood vessels.
• Be more active.
  Physical activity improves circulation. This keeps the blood vessels healthy and supple. Be active for 30 minutes or more daily at a stretch. So walking up the stairs a few times a day is good, but it does not have the same effect as 30 continuous minutes of activity.
• Relax more often.
  Stress is a major cause of high blood pressure. Stress causes certain hormones to be constantly elevated. This increase keeps the nervous system overactive. Your nervous system directly influences how your blood vessels and organs function. This leads to elevated blood pressure.

Ask a specialist for help

You can have your blood pressure checked at the general practitioner. Many fitness centers also have a blood pressure monitor. It is important to know how your blood pressure is doing so that you can take measures if needed. But as always, prevention is better than cure.