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 the blood pressure. The heart pumps blood forcefully into the arteries. This force, together with the elasticity of the blood vessels, determines the level of the blood pressure. 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 is (persistently) above certain values. 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 is millimetres of mercury.

A temporary increase in blood pressure due to exertion is not a problem, as long as it then falls again 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 mentioned 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 often in some families than in others, so heredity plays a role. Age is an important risk factor. As age increases, blood vessels become stiffer, causing pressure in the vessels to rise. There are also 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 above risk factors, 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, sachets, and ready-made meals in the supermarket contain a lot of salt. Try to cook as freshly as possible to reduce salt intake.
• Eat more foods with potassium and magnesium.
  Potassium counteracts the effect of sodium (which is in salt). In addition, potassium and magnesium cause dilation of the blood vessels. This reduces the pressure on the blood vessels. Potassium is in all vegetables and fruit. Magnesium is found mainly in bananas and green leafy 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 fibre.
  Fibre lowers blood pressure. Most people eat too little fibre. Fibre is found in vegetables, fruit, nuts, seeds, and wholegrain products.
• Eat the right fats.
  Eating the right fats reduces the chance of developing high blood pressure. The good fats are in oily fish such as salmon or mackerel, and also in nuts, seeds, olive oil, and avocado.
• Eat sufficient dairy.
  Mainly fermented dairy such as yoghurt, buttermilk, and kefir. The vitamin K2 in these products helps to keep blood vessels 'clean'.
• Drink less alcohol.
  It is often said that especially red wine is good for the heart and blood vessels. But this is not the case. Especially in the quantities 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 a day.
• Drink more water.
  Water is the best and cheapest remedy in many cases. Drink enough water. The body, and also our blood, consists largely of water.

What else can you do to lower blood pressure?

In addition to nutrition, there are other things you can do to lower blood pressure:

• Reduce excess weight.
  Excess weight increases pressure on the blood vessels.
• Be more active.
  Physical activity improves blood flow. This keeps the blood vessels healthy and supple. Be active for 30 minutes or more at a time each day. So going up the stairs a few times a day is good, but it does not have the effect of 30 minutes of continuous activity.
• Relax more often.
  Stress is a major cause of high blood pressure. Stress keeps certain hormones continuously elevated. This elevation keeps the nervous system overactive. Your nervous system directly influences the functioning of your blood vessels and organs. This results in elevated blood pressure.

Ask a specialist for help

You can have your blood pressure checked at the GP. Many fitness centres also have a blood pressure monitor. It is important to know how your blood pressure is doing so that you can take measures if necessary. But the rule also applies here: prevention is better than cure.