This page has been robot translated, sorry for typos if any. Original content here.

How to normalize high blood pressure

Как правильно нормализовать повышенное давление

Arterial hypertension (hypertension, hypertension, hypertension; other Greek “above, above” + other Greek “tension; tone”) - a persistent increase in blood pressure from 140/90 mm RT. Art. and higher. Essential hypertension (hypertension) accounts for 90-95% of cases of hypertension. In other cases, secondary, symptomatic arterial 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 increased blood pressure is one of the symptoms of the underlying disease. Among iatrogenic hypertension, those caused by the intake of biologically active additives and drugs are especially notable. Women taking hormonal contraceptives often develop AH (this is especially noticeable in obese women, women who smoke, and older women). With the development of hypertension while taking these drugs and dietary supplements, they should be discontinued. The decision to cancel other drugs is made by the doctor. Hypertension not caused by oral contraceptives is not a contraindication to hormone replacement therapy in postmenopausal women. However, at the start of hormone replacement therapy, blood pressure (arterial pressure) should be monitored more often, since its increase is possible.

Arterial 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. The emergence of hypertension contribute to more than 20 combinations in the human genetic code.

About 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 yourself or your family.

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

Scientists have proven that over 9 years of research, people with a diagnosis of “white coat hypertension” or with latent hypertension (when your blood pressure is elevated at home and your doctor measures it is normal) are twice as likely to get heart disease and strokes than those who don’t similar jumps were observed. In patients with "white coat hypertension," the pressure when measuring in 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 due to stress, for example, when you are waiting for your turn at the doctor or cursing with a friend. Stress leads to vasoconstriction, which raises blood pressure. But the study showed that stress may not be the only cause of these jumps. They may indicate a specific dysfunction of the vascular system: your blood vessels remain narrowed during stress.

The only way to understand if you have “white coat hypertension” or latent hypertension is to compare the testimony from the clinic with your home. According to study author Vanpen Wongpatanasin, there are no special treatments for these diseases. It is only necessary to follow the recommendations that doctors give in case of high blood pressure, such as regular physical activity and switching to a diet with a low salt content.

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

160/110 - severe hypertension.

  • The first number is systolic blood pressure , when the heart contracts and pushes blood into the arteries.
  • The second number is 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 poor nutrition, lack of exercise, high glucose levels, blood fats and bad habits.

Lose weight

The 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 throughput as a normal person. That's why she is experiencing increased overload. You won’t envy a fat man at all. “With increased weight, a number of metabolic disorders are very often observed that lead to diabetes mellitus, a change in blood lipid parameters, and glucose intolerance. In some cases, to a 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, but what is needed, they stop filtering, ”the cardiologist at the Scientific Center for Cardiovascular Surgery scares. A.N. Bakuleva Elena Golukhova.

TIP: Follow a diet. Less animal fats and more vegetables containing glutamic acid (carrots, beets, corn, tomatoes) - it relaxes the walls of arteries and promotes better blood flow.

Reduce the risk of hypertension by 13%.

No salt

Salt retains water in the body - the volume of circulating blood increases, blood pressure rises. The recommended norm for people aged 17 to 45-50 years is 1.5 g of "white poison" per day, and after 50 years - 1.2-1.3 g. Switch to dietary salt with a low sodium content - that taste same, and you can eat as much as 2 g 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 that you absorb is processed foods, semi-finished products, sausages, canned food, cheese ... Switch to a healthy diet and salt all by yourself. Another option is to carefully read the labels. The sodium content in common foods should not exceed 120 mg per 100 g.

Reduce 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 blood vessels - the endothelium, resulting in blood clots. In addition, smoking leads to a disruption in the production of substances that provide a normal reaction of the vascular wall to a change in volume. A normal vessel responds with relaxation if you let in more blood. "Smoked" vessels are not able to quickly relax and narrow, and the entire cardiovascular system goes awry. "

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

Reduce the risk of hypertension by 12%.

Eat more proper fats

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

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

Reduced risk of hypertension by 11%.

Add potassium to your diet

This mineral element is necessary for the generation and conduction of a cardiac impulse. Moreover, it helps the body remove excess salt (you still didn’t refuse sausages, as we requested?) And makes the vessels more resistant to the effects of constricting hormones.

TIP: You can find potassium in bananas, dried apricots, nuts and raisins. Moreover, the daily norm of a healthy person is only 2-3 nuts or 2-3 dried apricots. If you eat more, that's okay.

Reduce the risk of hypertension by 12%.


Elena Golukhova: “Physical exercises allow you to control muscle and vascular tone, train the autonomic system, accustom vessels to stress. Recommended mode - 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 practicing on treadmills, bicycle ergometers. Still, training the cardiovascular system is not bodybuilding with barbells, but running, swimming or a bicycle. ”

TIP: Physical exercises allow you to control muscle and vascular tone, train the autonomic system, accustom vessels to stress. Recommended mode - at least 4 times a week.

Reduced risk of hypertension by 11%.

Drink Mineral Water

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

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

Reduce the risk of hypertension by 7%.

Hypertonic disease

Hypertension (essential hypertension) is a multifactorial polyetiological disease.

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

  • developmental abnormalities (for example, abnormal birth weight);
  • other symptomatic components, for example, associated with the management of childbirth 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;
  • malnutrition, especially excessive consumption of salt
  • poor water intake;
  • harmful working conditions;
  • microclimate of the living room;
  • wrong rest;
  • sound and electromagnetic fields, radiation;
  • deficiency of vitamins, essential bioelements;
  • 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 the replication of pathogenic microorganisms, which is especially intensified under various stress conditions associated with isolated systolic hypertension and systolic-diastolic hypertension, replication of cytomegalovirus - this was observed in Russia, then in the mid-Atlantic states of the USA, Kazakh, Chinese populations, although in the US populations in On the whole, the data are 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, certainly 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 very high levels of angiotensin II and renin, hypertension they actually have a more severe course, but in Cuba, in Puerto Rico and especially in Africa, the prevalence of hypertension is usually much lower than among white people in the USA.

The disease is fixed from the moment the depressive function of the kidneys is depleted. It manifests itself as a persistent chronic increase in diastolic and / or systolic blood pressure, characterized by a frequency of 15% to 47% in the population.