Tips to prevent and control high blood pressure

High blood pressure may seem like a minor problem, as it generally doesn't significantly affect the quality of life of those who suffer from it. However, over time, it can lead to heart, brain, or kidney disease, and is considered the main cardiovascular risk factor. That's why it's known as the "silent killer." "This seemingly trivial problem is probably the most prevalent condition in the world," says Dr. Antonio Coca, an internist at Hospital Clínic Barcelona . Hypertension affects one-third of the population worldwide.

High blood pressure often presents no symptoms, which makes it particularly dangerous. Dolors Estrada, a nurse at Hospital Clínic Barcelona, ​​explains: “Sometimes, severe hypertension is associated with dizziness, headache, nervousness, and spontaneous nosebleeds.” However, in the case of headaches, the opposite often occurs: it is the pain that raises blood pressure. Because the symptoms are nonspecific, many people are unaware they have hypertension until the first complications appear.

This apparent nonsense is probably the most prevalent process in the world. Doctor Antonio Coca, Internist at the Hospital Clínic Barcelona

Although there is no single cause, several factors play a key role in the development of hypertension. Among the most common are family history, an unhealthy diet, obesity, a sedentary lifestyle, smoking, stress, and excessive alcohol consumption. All of these contribute to early arterial stiffness.

Much less common are the causes of so-called secondary hypertension, which can be related to endocrine disorders, kidney disease, sleep apnea, or central nervous system disorders. Since lifestyle is, in most cases, the main trigger of hypertension, the first step in treatment usually focuses on lifestyle modification.

The goal of treatment is to prolong the patient's complication-free life. In most cases, the basis lies in improving daily habits. Although it seems simple, many patients struggle to adopt these changes. "Lifestyle changes are well known, but extremely difficult for the general public to follow," warns Dr. Coca.

The recommendations include quitting smoking, limiting alcohol consumption (no more than one glass of wine or beer per day), losing weight if overweight, and engaging in regular moderate aerobic exercise. Getting enough sleep is also essential, as insomnia can lead to high blood pressure.

The most important change should be in your diet. A diet low in fat—such as that found in sausages, cheeses, pork, beef, and whole milk—and moderate in carbohydrates—found in foods like pasta and rice—is recommended. At the same time, it should be rich in fiber, through the regular consumption of fruits, vegetables, legumes, and whole grains. It is also essential to incorporate calcium, found in yogurt, milk, and eggs; magnesium, provided by nuts, corn, and lentils; and potassium, found in foods like bananas, carrots, and tomatoes. In addition, it is advisable to increase your consumption of omega-3 and omega-6 fatty acids. These are the foundations of the Mediterranean diet.

Finally, it's essential to reduce salt intake to about 5 grams per day. Its effect is cumulative, meaning that excess salt intake over time can negatively impact health. Although the body needs small amounts of salt to function properly, high salt intake can cause high blood pressure and overload vital organs such as the kidneys, heart, and liver. It also promotes fluid retention, a condition often associated with sudden weight gain.

If we don't do that, all the medications we may prescribe will lose effectiveness. Doctor Antonio Coca, Internist at the Hospital Clínic Barcelona

Most foods naturally contain salt, so it's best to avoid products that can lead to exceeding the recommended daily intake. Some strategies for reducing salt intake include replacing salt with herbs, spices, or citrus fruits; removing the salt shaker from the table to avoid temptation; and prioritizing fresh foods over processed or pre-cooked meals, which tend to contain high levels of salt. It's also recommended to avoid carbonated drinks, energy drinks, and soft drinks, opt for low-mineralization bottled water, and not exceed two liters of fluids per day.

In some cases, it may be necessary to resort to medication to lower blood pressure or even surgery. However, these treatments are ineffective if they are not accompanied by lifestyle changes recommended by healthcare professionals. As Dr. Coca warns, "if we don't do that, all the medications we may prescribe will lose their effectiveness." When medical advice is followed properly, people with hypertension can live long lives without serious complications.