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How to normalize high blood pressure

Как правильно нормализовать повышенное давление

Arterial hypertension (AH, hypertension, hypertensive disease; ancient Greek. “Above, above” + ancient Greek. “Tension; tone”) - persistent increase in blood pressure from 140/90 mm Hg. Art. and higher. Essential hypertension (hypertension) is 90-95% of cases of hypertension. In other cases, secondary, symptomatic hypertension is diagnosed: renal (nephrogenic) - 3-4%, endocrine - 0.1-0.3%, hemodynamic, neurological, stressful, due to the intake of certain substances (iatrogenic) and hypertension of pregnant women, in which an increase in blood pressure is one of the symptoms of the underlying disease. Among iatrogenic hypertension, the most prominent ones are caused by the use of biologically active supplements and drugs. Women who take hormonal contraceptives, more often develop hypertension (this is especially noticeable in women with obesity, in women who smoke and elderly women). With the development of hypertension on the background of taking these drugs and dietary supplements should be canceled. The decision to cancel other medications is made by a doctor. AH, not caused by oral contraceptives, is not a contraindication to hormone replacement therapy in postmenopausal women. However, at the onset of hormone replacement therapy, blood pressure (blood pressure) should be controlled more often, since it can increase.

Hypertension is one of the most common diseases of the cardiovascular system. It has been established that 20-30% of the adult population suffer from arterial hypertension. With age, the prevalence of the disease increases and reaches 50-65% in people over 65 years of age. More than 20 combinations in the human genetic code contribute to the emergence of hypertension.

How to diagnose problems with the cardiovascular system, which rarely make themselves felt so that it is noticeable, and how to avoid them, without waiting for serious consequences for themselves or their relatives.

If you have ever watched your blood pressure at home, you might have noticed an interesting phenomenon: on the couch, the readings of the tonometer are normal, but you should come to the doctor as the pressure jumps. What is the reason? This phenomenon, called "white coat hypertension". Usually it is attributed to nerves played out in the clinic. But a recent study published in the Journal of American College of Cardiology has shown that it may have more serious reasons.

Scientists have shown that in 9 years of research, people diagnosed with white coat hypertension or with hidden hypertension (when your pressure is elevated at home, and taken to a doctor shows normal) are twice as likely to get heart disease and strokes than those who do not have similar jumps were observed. In patients with “hypertension of the white coat,” the pressure during measurements at the clinic exceeded 140/90, and at home it was below 135/85.

In patients with latent hypertension, the opposite was true. Your pressure may increase from stress, for example, when you are waiting for your turn at the doctor or arguing with your girlfriend. Stress leads to vasoconstriction, which increases blood pressure. But the study showed that stress may not be the only cause of these jumps. They may indicate a certain dysfunction of the vascular system: your vessels remain constricted during stress.

The only way to understand if you have a white coat hypertension or hidden hypertension is to compare the testimony from the clinic with home ones. According to the author of the study, Vanpen Vongpatanasin, there are no special treatments for these diseases. You only need to follow the recommendations that doctors give in case of high blood pressure, such as regular physical exertion and switching to a diet low in salt.

Make changes to your training regimen: Norwegian scientists found that high-intensity interval training for 38 minutes three times a week helps to reduce systolic pressure by 12 points, and diastolic (the smaller number of two) - by 8.

Do you have normal pressure?

120/80 - the norm in 20-40 years.

135/90 - the norm in 40-60 years.

140/90 - hypertension in mild.

160/110 - severe hypertension.

  • The first number is the systolic blood pressure , when the heart contracts and pushes blood into the arteries.
  • The second number - diastolic pressure , the situation in the arteries at the time of relaxation of the heart muscle.

How to lower the pressure?

The main causes of hypertension are malnutrition, lack of exercise, elevated glucose levels, fat levels in the blood, and bad habits.

Lose weight

A fat man's vessels are clogged with bad cholesterol, but that's not all. A large body needs more blood to supply all this fat with oxygen. And the vascular system here has the same bandwidth as a normal person. That is why she is experiencing increased overload. Fat man does not envy. “With increased weight, a number of metabolic disorders are often observed, which lead to diabetes mellitus, changes in blood lipid parameters, glucose intolerance. In some cases - to the violation of the permeability of the vascular wall, especially in small vessels, especially in the kidneys. Because of this, the kidneys begin to filter what is not needed, and what is needed is no longer filtered, ”the cardiologist of the Scientific Center for Cardiovascular Surgery intimidates them. A. N. Bakuleva Elena Golukhova.

TIP: Stay fit. Less animal fat and more vegetables containing glutamic acid (carrots, beets, corn, tomatoes) - it relaxes the walls of the arteries and contributes to a better blood flow.

Reducing the risk of hypertension by 13%.

No salt

Salt retains water in the body - increases the volume of circulating blood, increases blood pressure. The recommended rate for people aged from 17 to 45-50 years is 1.5 g of “white poison” per day, and after 50 years - 1.2-1.3 g. Go to dietary salt with low sodium content - that taste However, you can eat as much as 2 grams per day. And try to salt the food, not during cooking, but right on the plate. It is not clear why, but in such a scenario, the taste of salt is felt brighter even with its smaller volumes.

TIP: More than 80% of all the salt you consume is processed foods, semi-finished products, sausage, canned food, cheese ... Go on a healthy diet and salt all by yourself. Another option is to read the labels carefully. Sodium content in ordinary foods should not exceed 120 mg per 100 g.

Reducing the risk of hypertension by 13%.

Throw a cigarette

Cardiologist Elena Golukhova: “I would say that smoking is one of the first risk factors for hypertension. Nicotine resins destroy the inner lining of the vessels - the endothelium, resulting in blood clots. In addition, smoking leads to disruption of the production of substances that provide a normal reaction of the vascular wall to volume change. A normal vessel responds by relaxing if you put more blood in there. "Smoked" vessels do not know how to quickly relax and narrow, and the entire cardiovascular system goes awry. "

TIP: Stop smoking and do not drink more than two or three cups of espresso a day. Coffee is also a load on the vessels, besides, it removes calcium from the body, which is necessary for normal heart function. Replace the fourth espresso with a liter of milk per day.

Reduce the risk of hypertension by 12%.

Eat more correct fats

Elena Golukhova: “Ideally, you need to eat fish 3-4 times a week - this will be really useful. The polyunsaturated fatty acids in fish help increase the amount of good cholesterol in the blood. ” In addition, our favorite acids do not allow platelets to stick together in lumps, and the walls of blood vessels - inflamed. Need more arguments?

TIP: More omega-3 fatty acids in red fish. But, if the salmon are tired, replace the fish dinner with 25 g of hazelnuts.

Reducing the risk of hypertension by 11%.

Add to the diet potassium

This mineral element is necessary for the generation and conduction of a heart pulse. Moreover, it helps the body to remove excess salt (you didn’t give up the sausage, as we asked?) And makes the vessels more resistant to the effects of hormones narrowing them.

TIP: You can find potassium in bananas, dried apricots, nuts and raisins. Moreover, the daily rate of a healthy person is only 2-3 nuts or 2-3 dried apricots. If you eat more, do not worry.

Reduce the risk of hypertension by 12%.


Elena Golukhova: “Physical exercise allows you to control muscle and vascular tone, train the autonomic system, and train your vessels to exercise. The recommended regimen is most of the days, that is, at least 4 times a week. The duration of the training is at least 40 minutes, the loads are dosed. We recommend to be engaged on treadmills, bicycle ergometers. Still, cardiovascular training is not bodybuilding with weights, but running, swimming or cycling. ”

TIP: Exercise allows you to control muscle and vascular tone, train the autonomic system, teach blood vessels to loads. The recommended regimen is at least 4 times a week.

Reducing the risk of hypertension by 11%.

Drink mineral water

From a piece of magnesium from the engine block of the engine "Zaporozhets" you can make an excellent New Year's bomb, which will tear your fingers off your hand. Consume magnesium better - it strengthens the heart, prevents blood clots and expands the arteries. 300 mg per day is enough for a normal person, but if you are under stress, increase the dose to 400 mg.

TIP: Eat magnesium - it helps the heart, prevents blood clots and expands the arteries. 300 mg per day is enough for a normal person, but if you are under stress, increase the dose to 400 mg.

Reducing the risk of hypertension by 7%.

Hypertonic disease

Hypertensive disease (essential hypertension) is a multifactorial polyetiological disease.

The basis of the pathogenesis of the disease are internal factors :

  • developmental abnormalities (for example, abnormal weight at birth);
  • other symptomatic components, for example, associated with the management of labor during the birth of the patient;
  • inherited polygenic factors causing a high activity of long-acting pressor mechanisms and / or a decrease in the activity of depressor mechanisms [4];

And external factors:

  • climate;
  • unhealthy diet, especially excessive consumption of salt
  • poor water consumption;
  • harmful working conditions;
  • microclimate of residential premises;
  • improper rest;
  • sound and electromagnetic fields, radiation;
  • deficiency of vitamins, essential bio-elements;
  • relationship with people.

The immediate cause of hypertension is an increased activity of biological mechanisms that cause an increase in the minute volume of blood and / or an increase in peripheral vascular resistance. An important place among these mechanisms is occupied by replication of pathogenic microorganisms, especially aggravated by various stress conditions associated with isolated systolic hypertension and systolic-diastolic hypertension, cytomegalovirus replication was observed in Russia, then in the mid-Atlantic States, Kazakh, Chinese populations, although in US populations in In general, data is still not well understood. This is due to the fact that an increase in the expression of angiotensin II and renin in the blood and tissues, unconditionally observed as a result of exposure to cytomegalovirus, does not always lead to the development of arterial hypertension, since, for example, people of the African race have a very high level of angiotensin II and renin, hypertension they are indeed harder, but in Cuba, in Puerto Rico and especially in Africa, the prevalence of AH is usually much lower than among the whites of the USA.

The disease is fixed since the depletion of the depressor function of the kidneys. Manifested by persistent chronic increase in diastolic and / or systolic blood pressure, characterized by a frequency of 15% to 47% in the population.