Life> Health

Beat the 'silent killer' with lifestyle changes

(China Daily)
Updated: 2010-11-24 09:46

If your blood pressure is higher than 140/90, you should be cautious and take action as soon as possible. [Photo/China Daily]

Reduce weight and salt intake, exercise and relax more to beat high blood pressure.

High blood pressure, or hypertension, is a common condition that is known for good reason as the "silent killer". When chronic, it can eventually cause serious health problems such as heart attacks and strokes. While various medications are used to treat it, lifestyle changes alone can sometimes bring it down to safe levels.

"Everyone should have his or her blood pressure checked regularly because hypertensives may not notice any symptoms at all even when their levels are high," says Wolfram Delius, an intern and cardiologist with the German Cardiac Society.

The World Health Organization defines hypertension as systolic pressure (when the heart beats) of more than 140 millimeters of mercury (mm Hg) and diastolic pressure (between beats) of more than 90 mm Hg. People in this category should act to lower their blood pressure as soon as possible.

"When blood pressure is quite high, taking medication can't always be avoided," notes Ramon Martinez, an intern and author in the German town of Haltern am See. "When levels are lower, though, people can take corrective steps themselves."

"Being overweight is the primary cause of hypertension," says Ursula Hildebrandt, a physician at the Cologne-based German Sport University's Institute for Cardiovascular Research and Sports Medicine. "About 30 percent of the people suffering from high blood pressure are too heavy."

With each lost kilogram, she says, systolic pressure falls by 2 mm Hg, and diastolic pressure by 1 mm Hg. "So losing 10 kg can lower blood pressure by up to 20 mm Hg," she notes.

The best way to shed weight is to make major dietary changes: eating little animal fat, fish instead of meat, and vegetable oils and whole grain products instead of white flour. In addition, Martinez recommends five daily helpings of fresh fruit or vegetables.

"This raises the body's level of potassium, a natural blood-pressure reducer," he explains.

Exercises like qigong help hypertensives who are easily stressed. [Photo/Dai Wenxue / Asia News Photo]

Excessive salt is among the risk factors for hypertension. "All of us nowadays eat much more salt than our body needs," Delius says.

Since salt raises blood pressure in salt-sensitive people, Delius advises keeping consumption of processed foods to a minimum and not reaching for the salt shaker. "It's better to cook fresh foods with different spices," he says. "After a while you'll get used to the low-salt taste."

People who succeed in permanently cutting their salt intake to about five to six grams per day can lower their blood pressure by up to 7 mm Hg, he says, adding, "The difference shows up after three to four weeks."

Exercise helps too. "We recommend moderate aerobic exercises such as Nordic walking, cycling or swimming," Hildebrandt remarks. She says that people with high blood pressure have to exercise for 30 minutes three to four days weekly to achieve long-lasting results.

It is not necessary to exercise for 30 minutes straight, however. "Two 15-minute sessions are also fine," according to Martinez. Regular exercise can lower blood pressure by as much as 10 mm Hg.

Smoking is absolutely taboo for blood pressure patients, who should reduce their alcohol consumption as well. "Drinking too much alcohol is responsible for about 15 percent of all hypertension cases," Hildebrandt says.

Hypertensives - particularly those who are easily stressed - should try to relax more, for example with autogenic training, yoga or qigong.

"Engage in things that do you good and strengthen your nerves," Delius advises.

High blood pressure runs in some families. "If the father or mother suffers from hypertension, then the child is also at risk," Delius notes.

He says that people with a genetic predisposition to the condition should take early preventative measures by eating healthy, balanced meals and getting regular exercise.

Food supplements are useless in combating hypertension and may even raise it dangerously, experts warn. Instead of swallowing dubious pills, hypertensives should eat fresh garlic.

"An American study has shown that 2.7 grams daily lowers blood pressure," Hildebrandt says.

Dark chocolate with a high percentage of cocoa is also said to lower blood pressure. People should not eat more than one chocolate bar daily, however.

German Press Agency