An evil that is still too discreet. In France, it is estimated that 17 million adults suffer from high blood pressure, or nearly one in three adults. And more than 6 million are unaware that they have it. However, this condition remains one of the main risk factors for stroke, myocardial infarction, kidney failure or dementia. But can we reduce high blood pressure when we become aware of the problem?
Yes, it is possible to reduce or reverse things… in moderate cases
Fortunately, in some cases it is entirely possible to reduceeven reversemild or moderate hypertension simply by stable “hygieno-dietary” measures, without immediate recourse to medication.
“These measures include reducing salt, increasing potassium consumption (fruits and vegetables), weight loss, regular exercise, etc.explains Dr. Gérald Kierzek.
And to specify: “For borderline or moderate forms of hypertension, a radical change in lifestyle may be enough to normalize blood pressure within a few weeks to a few months.”
Key Steps to Reverse Hypertension
According to Dr. Kierzek, there are therefore priority actions to adopt quickly to stop hypertension:
- Reduce salt to less than 5g per day (i.e. approximately a teaspoon): in France, average consumption remains around 8 to 9 g per day. “To limit the damage, it is recommended to favor home cooking, to avoid industrial sauces, and to choose the least salty products”;
- Eat more potassium-rich fruits and vegetables : bananas, kiwis, potatoes, leafy vegetables, beans… “This mineral helps to “counterbalance” the effects of sodium.” Dr Kierzek points out, however, that in certain cases (notably kidney failure), it is advisable not to exceed the limits without medical advice;
- Lose excess weight : each kilo less relieves the heart and the vessels. Weight loss, even modest, allows measurable reductions in blood pressure: 5% body loss can already make a big difference;
- Do at least 30 minutes of physical activity dailyor 150 minutes of moderate activity per week, to stimulate circulation and strengthen the heart. Is your schedule “tight”? Dr. Kierzek recommends three sessions of 10 to 20 minutes;
- Improve sleep and stress management : poor sleep or high levels of chronic stress contribute to rising tension. So nights of more than six hours of sleep are recommended. Learning to control your stress is also essential: “meditation, cardiac coherence, slow breathing, yoga or time spent in nature can tangibly lower blood pressure.”
- Limit alcohol and quit smoking : excessive alcohol directly affects the regulation of blood pressure, and tobacco stiffens the arteries.
These cases where drug treatment should be considered
Dr. Kierzek, however, insists: to obtain the slightest result, “these efforts must be serious and lasting.”
However, for cases of more established or severe hypertension, these measures remain essential… but are not sufficient alone: ”They potentiate the effectiveness of drug treatments but do not replace them.”
When hypertension is more severe or has been present for a long time, then these measures become complementary to treatment. There may also be innovative techniques (such as renal denervation by ultrasound).but always in association with medical monitoring and appropriate treatment.” To be set up with your attending physician.