Health pillars

Against high blood pressure

Arterial hypertension with values above 140/90 mm Hg is promoted by unnatural behaviour in modern life. However, high blood pressure can easily be prevented.

The causes are obesity, lack of exercise, poor diet and mental stress without recovery phases. The "silent killer" can lead to heart attacks, strokes, impaired kidney function and a shortened life. These antihypertensive drugs are used for symptomatic treatment:

  • Beta blockers: Block the effect of adrenaline and noradrenaline.Normalize your blood pressure

  • Diuretics: Stimulate the kidneys to excrete more water and salt.

  • Calcium antagonists: Reduce the contraction of the vascular wall muscles.

  • ACE inhibitors: Block vasoconstriction via angiotensin II.

  • AT1 blockers (sartans): Block vasoconstriction via angiotensin II.

The development of high blood pressure can be causally prevented, and existing high blood pressure can be controlled through natural lifestyle habits.

Normalize body weight

The body mass of an obese person requires a high blood volume. This is counteracted by a high vascular tone, which causes the blood pressure to rise. Every kilogram lost lowers blood pressure. 10 kg less weight reduces the systolic pressure by 15 mm Hg and the diastolic pressure by 10 mm Hg.

Get moving

Exercise is important for a normal blood pressure. In a healthy "daily exercise routine", many tasks are carried out on foot, e.g. shopping, or climbing stairs ("every step adds 5 seconds to your life"). Three 30-minute aerobic exercise sessions per week are effective against hypertension.

No multitasking

You should not overload yourself, but limit yourself to the important tasks and complete them fast, with confidence and without perfectionism. After an effort, a creative break produces better results and increases well-being.

Eat the right food

A balanced diet is good for your blood vessels. As food from the supermarkets is often not healthy, food must be chosen wisely:

  • Avoid ready meals and snacks between meals: They contain hydrogenated fats and trans fatty acids as flavor carriers and short-chain ("bad") carbohydrates as preservatives.

  • Reduce fats and carbohydrates: Choosing in favor of proteins, fiber, fruit and vegetables is beneficial for blood pressure.

  • Limit salt intake to 5g per day: In Germany, people consume up to 15g per day.

  • Avoid cola drinks, coffee, and black tea: Mineral water and green tea, which has a blood pressure-lowering effect due to flavonoids, are better.

  • Eat fruit, vegetables, and legumes: The magnesium they contain relaxes the blood vessel walls, while the potassium promotes fluid excretion.Stop smoking

  • Give preference to fish and olive oil: the omega-3 fatty acid keeps the blood vessel walls smooth and normalises blood lipid levels.

Stop smoking

As a strong vasoconstrictor, nicotine causes a rise in blood pressure over many hours. Smoking also leads to arteriosclerosis, i.e. "stiff" and constricted blood vessels.