What can you do about high blood pressure?

High blood pressure is when the pressure at which the blood presses against the walls of your blood vessels is consistently too high. But what does this mean exactly, and how do you differentiate high blood pressure from normal or low blood pressure? To help us understand this, let’s take a closer look at the terms “systolic” and “diastolic”.

Systolic blood pressure is the upper value in a blood pressure reading. It describes the pressure at the moment when the heart muscle contracts, pumping oxygen-rich blood into the vessels. The diastolic blood pressure, the lower value, shows the pressure on the blood vessels when your heart muscle relaxes. High blood pressure occurs when the upper value is 140 mmHg (millimetres of mercury) or higher over several days and/or when the lower value is 90 mmHg or higher.

In certain cases, additional examinations such as blood or urine analyses and ultrasound examinations of the kidneys and heart can help to clarify possible causes or consequences of high blood pressure.

High blood pressure causes various complaints. However, these often do not occur at all, or they may be non-specific, meaning they can also be associated with other illnesses. This is why many people with hypertension are unaware of their condition and only discover it during routine check-ups.

Possible symptoms of high blood pressure are:

• Headaches
• Dizziness
• Inner restlessness and nervousness
• Heart palpitations
• Shortness of breath when exerting effort

The longer high blood pressure goes undetected, the higher the risk of cardiovascular disease. So, it’s a good idea to have your blood pressure checked once a year from the age of 40 onwards, even if you feel healthy.

When you measure your blood pressure at home, the following readings indicate that you might have high blood pressure:

• Upper (systolic) value: 135 mmHg or higher
• Lower (diastolic) value: 85 mmHg or higher

Bear in mind that blood pressure goes up and down throughout the day, and it may be slightly higher in the morning than in the evening – so make sure you always measure your blood pressure at the same time and under the same conditions. In other words, always take your measurements on the same arm, in the same posture – ideally while seated – and after a few minutes’ rest.

There are two types of high blood pressure: primary hypertension and secondary hypertension. Primary hypertension does not have a clear cause and develops gradually over a number of years. Secondary hypertension is linked to illness – such as thyroid or kidney disorders – and certain types of medication.

Lifestyle plays an important role in primary hypertension. An unbalanced diet with too much salt, fat and sugar, plus a lack of exercise, being overweight, and consuming alcohol and tobacco all contribute to it. Genetic factors can also have an impact, as a predisposition to high blood pressure can be inherited. So, if your parents or siblings have high blood pressure, your chances of having it may be increased. In some cases, chronic stress and mental strain also contribute to high blood pressure.

Bear in mind that men are more likely to suffer from hypertension than women at a younger age. In women, the risk increases once they reach the menopause.

The sooner you identify high blood pressure, the better. This means you can act quickly and reduce your risk of suffering a heart attack or stroke.

The right treatment depends on your blood pressure level and your personal risk factors. In addition to medication, making changes to your lifestyle plays an important role in managing hypertension. Getting more exercise, eating a balanced diet and reducing stress can all help to lower blood pressure. They also complement medicinal therapy and can even help to avoid the need for medication entirely.

Bear in mind that if your blood pressure is significantly elevated or if you have an existing heart, kidney or other disorder such as diabetes, non-medicinal treatment alone is not sufficient. Cases like these require medical care and – depending on your blood pressure level and personal risk factors – medication.

Lowering your blood pressure: nutrition

A low-salt diet with plenty of fresh fruit and vegetables can have a positive effect on blood pressure. Vegetables containing nitrates, such as beetroot, can also help lower blood pressure under certain circumstances. Avoid alcohol and nicotine as much as possible.

Lowering your blood pressure: exercise and reducing stress

Getting enough exercise – especially endurance sports, such as running, swimming and cycling – can lower blood pressure and strengthen your cardiovascular system. Relaxation methods and certain breathing techniques can also help reduce stress and thus regulate blood pressure.

Lowering your blood pressure with medication

If you have mild hypertension without any other risk factors, making a few changes to your lifestyle may be enough to lower your blood pressure. But if this isn’t enough to get your readings down to the target levels, you’ll need long-term medicinal therapy. Depending on the severity of your hypertension and your personal risk factors, immediate treatment with medication may also be required. You’ll need to have regular check-ups to monitor how well the treatment is working and make any adjustments if necessary.

If your blood pressure is consistently too high and this goes undetected for a long time, it can have unpleasant consequences. Hypertension damages your large and small blood vessels and causes circulatory disorders, increasing the risk of heart attacks, strokes and other cardiovascular diseases. In some cases, circulatory disorders affect not only the heart, but also other organs such as the kidneys. The brain can also be impacted, which can sometimes lead to cognitive disorders.

There are steps you can take to manage high blood pressure, like getting regular exercise, eating a balanced diet and having your blood pressure checked. If you do need medicinal therapy, be sure to take any prescribed medication as directed. This will help reduce the risk of serious complications and improve your quality of life.