High blood pressure (HTA) remains one of the largest risk factors for cardiovascular disease, stroke and premature death. According to the World Health Organization (WHO), hypertension concerns more than 30 % of adults worldwide. If you have recently learned that you suffer from high blood pressure, you must adopt certain behaviors, now highlighted by a scientific study, they are confirmed by our expert, Dr Gérald Kierzek, emergency doctor.
Here are the 8 behaviors to be implemented, against hypertension
How to fight against high blood pressure and its misdeeds? A vast study published in the journal Precision Clinical Medicine relied on a British cohort who followed more than 500,000 adults aged 40 to 69 years for almost 14 years. Among them, a group of 70,898 people suffering from hypertension was compared to 224,069 non -hypertensive participants. The researchers then observed the combined impact of eight health factors on premature mortality, defined as a death before the age of 80. These eight criteria studied were:
- Blood pressure itself;
- The body mass index (BMI);
- The waist;
- Cholesterol levels;
- Blood sugar;
- Kidney health;
- Smoking;
- Physical activity.
Each participant obtained a “score” according to the number of well -controlled factors, from 0 to 8. For 14 years of follow -up, the researchers recorded premature deaths all causes: cancer, cardiovascular diseases, kidney failure … Result: 6,466 premature deaths were recorded among the hypertensive people. But those who control at least four health factors saw their mortality drastically falling with:
- Minus 12 % of cancer deaths;
- Minus 21 % of death -related deaths;
- Minus 10 % for other causes;
- And up to less than 40 %, all causes combined with participants who controlled 7 or more factors.
Dr. Kierzek’s advice to regain control of your tension
For Dr Gérald Kierzek, this study “Confirms spectacularly what we see in practice: tension is not an isolated figure on a tensiometer, but reflects all the lifestyles “. He insists on the importance of immediate, global and proactive management. He thus recommends:
- Reduce salt less than 5 grams per day, eliminating prepared dishes, industrial sauces, cold meats;
- Eat balancedwith foods rich in fiber, omega-3 and antioxidants: vegetables, whole grains, fresh fruit, fatty fish …;
- Move on a daily basis. “”30 minutes of fast walking per day, and endurance sport three times a week are enough to stabilize tension“;
- Lose weight if necessary. “”A loss of 5 to 10 % can have an immediate effect on the figures of the tension“;
- Manage stresswith simple techniques such as deep breathing or meditation.
- Quit smoking ;
- Avoid sedentary lifestyle extended.
He recalls that regular medical follow -up is essential. “”The self -measurement with a validated arm blood pressure monitor, morning and evening for three days, is an essential base “.
In addition, if a drug treatment is prescribed, it must be taken with regularity. “”Sauté a dose can cause dangerous peaks. And some drugs have side effects that must be known and monitored ” estimates our expert.
Finally, he alerts three emergency signs. “”Watch out for violent headaches with visual disturbances; to chest pain or sudden shortness of breath and the tension measured above 180/110 mmhg. In these cases, we are talking about hypertensive crisis. You have to consult immediately “ he concludes.