2021 March 25 5 min read

First of all, it is important to clarify when we are talking about high blood pressure? If the blood pressure is above 140/90 mmHg, we can talk about high blood pressure. In order to establish this diagnosis, blood pressure measured at least 3 different times under resting conditions is necessary. Multiple measurements are necessary to establish a diagnosis because blood pressure values ​​can fluctuate significantly spontaneously. Our blood pressure changes from minute to minute depending on the time of day and is influenced by external conditions and our internal state of mind also determines our blood pressure value. Therefore, it would be wrong to state from a diagnosis that we have hypertension, because the results of a test are not yet completely authoritative.

Unfortunately, high blood pressure is now considered a common disease in Hungary. High blood pressure is most often the cause of serious cardiovascular diseases.

But what can cause high blood pressure? What could be behind this?

  • First of all, it is good to know that high blood pressure can develop due to an unhealthy lifestyle. If we consciously start to change our way of life, we can bring about a significant positive change in as little as 3-6 months. Let's try to live as healthy a lifestyle as possible. Pay attention to our diet, do sports, avoid smoking and stress.
  • Unfortunately, it can also be hereditary, and our blood pressure can rise with advancing age, especially over the age of 45. Men are more affected by this than women.
  • High blood pressure and diabetes often go together, the cause of which can be the metabolic changes caused by diabetes on the one hand, and the vascular wall and kidney damage caused by diabetes on the other.
  • Overweight, excessive alcohol consumption, excessive salt consumption, sedentary lifestyle can also cause high blood pressure.
  • High blood pressure can also be caused by certain medicines, e.g. contraceptives and various medicinal preparations. In this case, we are talking about secondary arterial hypertension. If we stop taking these drugs or preparations that raise our blood pressure, then fortunately our blood pressure will return to normal.
  • Rarely causes high blood pressure, disease of certain organs, such as endocrine glands: (thyroid gland, adrenal gland), kidney, renal artery narrowing.

Symptoms of high blood pressure:

High blood pressure causes no or barely noticeable symptoms at first. So often, instead of the symptom, the patient perceives the serious consequences of hypertension only afterwards. Therefore, prevention is extremely important and we should consult a doctor as soon as possible if we encounter the following symptoms:

  • morning headache
  • occipital pressure
  • irritability, restlessness, nervousness
  • tinnitus, increased heart palpitations
  • visual disturbances may also occur
  • weakness
  • concentration disorder
  • dizziness

What should I do to get better? Many people ask themselves this..

Well, lifestyle change also plays a big role in the treatment of both diabetes and hypertension.

Foods to avoid:

  • Meats and fats rich in Omega 6. e.g.pork, fried things
  • dairy products
  • egg
  • sugar
  • alcohol, kv
  • excessive salt intake

These are, among other things, inflammatory factors

Recommended dishes:

  • Vegetables such as spinach, broccoli, kale or cabbage are rich in potassium. This mineral helps reduce sodium levels through urination, thereby relieving pressure on the artery walls.
  • Berries: The color-giving compounds of blueberries, strawberries and blackberries, the so-called anthocyanins, also have benefits for the human vascular network. These natural plant substances help the walls of the arteries to become wider and more flexible, thereby lowering blood pressure.
  • Olive oil: The antioxidant polyphenols make olive oil stand out from other vegetable oils. Polyphenols improve the health of blood vessels, as they help maintain their elasticity.
  • Dark chocolate: The flavonoid compounds found in dark chocolate with a cocoa content of at least 50-70 percent - similarly to garlic - also increase the production of nitric oxide and dilate blood vessels. So, on occasion, we can easily give in to the temptation of a few cubes of gourmet food, thereby contributing to lowering our blood pressure.
  • A diet rich in magnesium, chromium and selenium. (seafood, liver, green soup vegetables, certain seeds)
  • High fiber diet. Its effect reduces cholesterol synthesis in the liver + the fibers also have a prebiotic effect.
  • Use little salt and consume no more than 1 coffee per day.
  • Consumption of oilseeds has a beneficial effect on our blood pressure, but of course only in moderation. A small handful per day at most. Such as. walnuts, almonds, pistachios.
  • Garlic: lowers blood pressure and prevents atherosclerosis.
  • Beetroot: A glass of beetroot juice per day lowers blood pressure by 10 millimeters of mercury, according to British scientists. All this is due to the nitrate in it.
  • Pomegranate: Full of antioxidants, vitamins and minerals, it is likely to lower blood pressure.
  • Banana: An ingredient rich in potassium, which also results in a blood pressure-lowering effect if consumed regularly, although it is not a suitable fruit for us from the point of view of diabetes and diet, because the sugar content is very high.

Recommended dietary supplements:

  • Vitamin C for flexibility.
  • Vitamin E: can reduce high blood pressure through its diuretic effect.
  • Vitamin B6
  • Magnesium
  • selenium, chromium, zinc
  • Coenzyme Q10 vitamin (only starts to be really utilized in the presence of Mg)
  • collagen, hyaluronic acid to increase elasticity.
  • Eat omega 3 vitamins or fish at least 3 times a week.
  • Calcium intake is also important.

Rosehip is a perfect choice among medicinal plants, as it is rich in Mg and vitamin C. Lemongrass tea: because it has a stress-relieving effect. Ginko biloba, which improves circulation in the area of ​​small blood vessels, and white mistletoe (soaked cold).

Can I take a sauna if I have high blood pressure?

The traditional Finnish sauna is not recommended for people with high blood pressure, but people with high blood pressure can safely take an infrared sauna by introducing it into our lives in moderation and gradually. that is, in case of high blood pressure, we can achieve a reduction with it. It also restores low blood pressure due to vasodilation, but the improvement is more significant in the case of hypertensive patients, but it is important to ask the advice of our treating physician before doing so.


Exercise at least 30 minutes 4-5 times a week. There is no need for movement requiring great effort, no need to train until you suffocate. Continuous load is required. Such as. running, cycling, swimming, hiking or a short walk. Regular exercise can lower your blood pressure by up to 5-10 mmHg.

One thing is certain, exercise and a healthy diet are the secret of a long life!