Prevention

Arterial hypertension: Prevention and natural treatment

January 18, 20247 min read2,456 views

What is arterial hypertension?

Arterial hypertension, known as "the silent killer," is a condition where blood pressure against artery walls is consistently too high. It affects more than 1.2 billion people worldwide and is a major risk factor for heart disease, strokes, and kidney problems.

Blood pressure values:

Normal: Less than 120/80 mmHg
Elevated: 120-129 systolic and less than 80 diastolic
Stage 1 Hypertension: 130-139/80-89 mmHg
Stage 2 Hypertension: 140/90 mmHg or higher
Hypertensive Crisis: Higher than 180/120 mmHg

Risk factors and causes

Non-modifiable factors:

Age: Higher risk after 45 in men and 55 in women
Genetics: Family history of hypertension
Ethnicity: Higher prevalence in African American population
Sex: Men have higher risk before age 45

Modifiable factors:

Overweight and obesity: Each extra kilogram increases pressure
Sedentary lifestyle: Lack of exercise weakens the heart
High sodium diet: More than 2,300 mg daily
Excessive alcohol consumption: More than 2 drinks daily
Smoking: Damages arteries and increases stiffness
Chronic stress: Temporarily elevates pressure

Warning symptoms

Hypertension is usually asymptomatic, but some signs may indicate elevated blood pressure:

⚠️ Symptoms requiring attention:

Severe and persistent headaches
Frequent dizziness or vertigo
Blurred vision or visual changes
Chest pain
Difficulty breathing
Nosebleeds without apparent cause
Ringing in ears (tinnitus)

Natural prevention strategies

1. Cardioprotective nutrition

The DASH (Dietary Approaches to Stop Hypertension) diet has proven effective in reducing blood pressure:

🥗 DASH Diet - Recommended foods:

Fruits and vegetables: 8-10 servings daily
Whole grains: 6-8 servings daily
Lean proteins: Fish, skinless chicken, legumes
Low-fat dairy: 2-3 servings daily
Nuts and seeds: 4-5 servings per week
Healthy oils: Extra virgin olive oil, avocado

🚫 Foods to avoid:

Sodium: Less than 2,300 mg daily (ideal 1,500 mg)
Added sugars and sugary drinks
Processed meats and deli meats
Fried and ultra-processed foods
Excess caffeine

2. Cardiovascular exercise

Regular physical activity can reduce systolic blood pressure by 4-9 mmHg:

Aerobic exercise: 150 minutes weekly of moderate intensity
Brisk walking: 30 minutes, 5 days a week
Swimming: Excellent low-impact exercise
Cycling: Strengthens heart and improves circulation
Resistance training: 2-3 sessions weekly

3. Stress management

Meditation: 10-20 minutes daily reduces pressure
Deep breathing: Conscious breathing techniques
Yoga: Combines exercise, breathing and relaxation
Tai chi: Gentle movements that calm the nervous system
Therapeutic massages: Reduce stress and improve circulation

Natural supplements with scientific evidence

Study-backed supplements:

Magnesium: 300-400 mg daily, improves vascular function
Potassium: 3,500-4,700 mg daily, counteracts sodium
Omega-3: 1-2 grams daily, reduces inflammation
Aged garlic: 600-1,200 mg daily
Hibiscus: Hibiscus tea, 2-3 cups daily
Coenzyme Q10: 100-200 mg daily

Important: Consult your doctor before taking supplements, especially if you already take medications.

Medical treatment when necessary

When lifestyle changes are not enough, pharmacological treatment is essential:

Main types of medications:

Diuretics: Remove excess water and sodium
ACE inhibitors: Relax blood vessels
Calcium channel blockers: Relax heart muscle
Beta-blockers: Reduce heart rate
Angiotensin receptor blockers: Protect vessels

Home monitoring

📊 How to correctly measure blood pressure:

Use a validated and calibrated blood pressure monitor
Sit comfortably with feet on the floor
Place cuff on right arm, at heart level
Relax 5 minutes before measurement
Do not talk during measurement
Take 2-3 measurements with 1-minute intervals
Record values with date and time

When to seek urgent medical attention

🚨 Seek immediate attention if you experience:

Blood pressure higher than 180/120 mmHg
Severe chest pain
Severe difficulty breathing
Intense headache with nausea
Vision changes or visual loss
Confusion or altered mental state
Severe nosebleed

Personalized action plan

📋 Your anti-hypertension plan in 30 days:

Week 1-2: Fundamentals

Measure blood pressure daily
Reduce sodium to less than 2,300 mg
Walk 20 minutes daily
Practice deep breathing 10 minutes

Week 3-4: Intensification

Implement complete DASH diet
Increase exercise to 30 minutes
Add resistance exercises
Establish stress management routine

💡 Key points to remember:

Hypertension is preventable and treatable
Lifestyle changes are as important as medications
Regular monitoring is fundamental
Consistency in treatment is key
Never stop medications without consulting your doctor