Many patients with high blood pressure think that their condition can only be resolved with medication, even though a proper lifestyle has a blood pressure-lowering effect in itself, so it can also reduce the chance of possible complications. Dr. Réka Vernes, the KardioKözpont lifestyle doctor, drew attention to the most important information.
The tendency is not the disease itself
As the disease of high blood pressure is in many cases completely symptomless, in neglected cases it may happen that only stroke, heart attack, or even kidney failure draw attention to the disease. In our country, this is an extremely serious problem, since 16-20 percent of adults and more than half of people over 60 suffer from high blood pressure. It is a fact that 40 percent of the predisposition to the disease is genetically determined, but more and more people are realizing that they can keep the process in check with their lifestyle, and even reverse the process, emphasizes Dr. Réka Vernes, KardioKözpont lifestyle doctor.
Here are the basics of a blood pressure-lowering lifestyle
Regular movement
In recent decades, in the rehabilitation of heart patients, as well as in the treatment of elements of the metabolic syndrome, programs based on sustained, even, moderate-medium intensity physical load, the so-called cardio training was used. It has become almost a catchphrase at least 150 minutes of moderate-intensity cardio per week, distributed over at least 3 sessions per week. Over time, muscle development also became important, thanks to which the often weak muscles become capable of performing tasks, and in addition, the activity of sugar and fat metabolism can be increased even more. In recent years, high-intensity interval training, which is more effective than uniform exercise and can be performed in a shorter time, has also played a role in rehabilitation and in reducing high blood pressure.
However, high intensity (e.g. fast running, cycling, jumping) should be used with caution and should only be used if you already have a basic fitness level and do not have serious heart disease. In the construction of an effective and safe exercise program, it is worth relying on the guidelines of an exercise therapist and possibly choosing specially structured group forms of exercise. If the blood pressure is set correctly, the movement can be started with the help of a specialist.
“Diet for the Heart”
In terms of the cardiovascular system, optimal nutrition is primarily plant-based, zcenturyfor consumption of vegetables, fruits, whole grains, foods containing omega-3 (sea fish, flaxseed) and polyunsaturated fatty acids, oil seeds is being built. It is very important to limit salt intake, it is recommended to reduce the daily amount of salt below 2.3 grams, which can be achieved as a first step by avoiding extra salting. At the same time, it is recommended to reduce the consumption of too many processed foods, fatty, red meat, sugary soft drinks, and alcohol. The DASH diet, the Mediterranean diet, which takes these principles into account, can work, but a diet customized by a dietitian is of course the most effective.
Body weight management
The correlation between overweight and high blood pressure is very definite, it is a proven fact even 5 kilos of weight loss reduces high values. Permanent weight loss is unthinkable without exercise. Regular cardio exercise, which supports the heart and circulation, strengthens and initiates functions that, in the end, can result in, among other things, a decrease in blood pressure. In addition, all this by optimizing physiological processes that blood pressure-lowering drugs are also meant to regulate.
Quitting smoking
The harmful effect of smoking is exerted partly through the activation of blood platelets, which increases the risk of blood clot formation, and partly also causes damage to the key inner surface of the vessel wall. Together with all other destructive effects, it can be said that smoking is one of the most important risk factors for high blood pressure, heart attack, stroke and narrowing of blood vessels in its development, it has even been proven that passive smoking also increases the rate of cardiovascular diseases.
Lifestyle medicine has only positive “side effects”.
Medicines, of course, play a very important role in the treatment of high blood pressure, which poses a risk, and only very rarely cause serious complaints. However, in some cases, side effects such as fatigue and weakness may occur, which are mostly only temporary. Less often, but headache, nausea, sleep disturbance, loss of libido, cough may occur, among others. Medicines can in some cases raise cholesterol and triglyceride levels, worsen the condition of diabetes and gout. According to Dr. Vernes, on the contrary natural blood pressure reduction, i.e. a precisely developed lifestyle program, has at most pleasant “side effects” such as weight loss and increased performance. The most effective method is therefore to combine medication and lifestyle blood pressure reduction – under the supervision of a cardiologist and lifestyle doctor.
With the combined effect of the listed methods, we can already achieve a reduction in blood pressure equal to the effectiveness of drug therapy. It is also important to emphasize that high blood pressure rarely exists on its own, and by developing the right lifestyle factors, other coexisting diseases can also be treated, emphasizes Dr. Réka Vernes, KardioKözpont lifestyle doctor.
Source:Cardio center
Source: www.patikamagazin.hu
