M10 Blood pressure
High blood pressure – the silent killer. Why more and more people are suffering from it and how you can protect yourself from it with natural remedies.
I had just moved out of home, was a crisp 19 years old, sporty, energetic and... had my first permanent hypertension, i.e. high blood pressure. But why? I didn't actually know it from my family, I was anything but overweight and I didn't drink a lot of coffee back then. Well, if it weren't for the head, which probably influences our health and well-being more than anything else: My girlfriend at the time had broken up with me and I was devastated. Alone in my small, dark student flat, I mourned the years we had spent together and really let myself go. My body promptly responded by putting more pressure on the line, which made me constantly dizzy and led to me venturing out of the house even less because of my insecurity. In the end, I went to the doctor and got my first beta blockers - at 19, unbelievable. I still remember exactly how much the high blood pressure affected my everyday life, and was therefore delighted when a customer wrote to me a few weeks ago asking if we could cover the topic in our magazine. Now we will try to explain more about this complex, often unrecognized and therefore dangerous phenomenon. And of course, as always, we will show you what you can do naturally to keep your body's blood pressure at the right level.

Country comparison: Finland is a blood stronghold, the French are European role models.
Hypertension is a global health problem that occurs at different rates in different countries. Interestingly, prevalence rates – that is, how often a disease occurs in a given population – vary considerably around the world. Let's look at some examples:
country |
Prevalence of High blood pressure (%) |
Average age | Main causes |
Germany | 30 | 50 | Nutrition, stress, Lack of exercise |
USA | 33 | 52 | Overweight, high Salt and Sugar intake |
Japan | 22 | 49 | Healthy eating, active lifestyle |
Finland | 42 | 54 | Genetics, high Alcohol consumption |
France | 24 | 51 | Mediterranean Nutrition, active lifestyle |
South Korea | 25 | 48 | Healthy eating, active lifestyle |
Canada | 27 | 50 | Health conscious prevention programs |
These differences show how lifestyle, diet and genetic factors can strongly influence the incidence of high blood pressure. In Finland, many traditional dishes such as smoked fish, cured meat and pickled vegetables are part of the everyday diet - they often contain large amounts of salt for preservation. Due to the cold climatic conditions, salt has historically been used to preserve food as other preservation methods such as drying or refrigeration were less effective.

What happens in your body when you have high blood pressure?
High blood pressure means that the pressure in your arteries is permanently elevated. Imagine that your arteries are like flexible garden hoses. If the pressure in these hoses is too high, the walls can become damaged and there is a risk of ruptures and blockages. This damage causes the vessel walls to become stiffer and less elastic, which means the heart has to use even more force to pump blood through the body.
This constant pressure can cause the heart muscles to thicken, weakening the heart. At the same time, the small blood vessels in the kidneys can be damaged, which can lead to kidney failure. The eyes are also affected; damaged blood vessels in the eyes can lead to loss of vision. Chronically high blood pressure can affect the brain and increase the risk of dementia and cognitive impairment.

Causes and risk factors
High blood pressure has many possible causes and risk factors, including:
-
Genetics: A family history increases the risk significantly. Studies show that about 30-50% of cases of high blood pressure are due to genetic factors.
-
Lifestyle: Lack of exercise, unhealthy diet and obesity contribute significantly to the development of high blood pressure. A WHO study shows that physical inactivity is responsible for around 3.2 million deaths worldwide every year.
-
Stress: Chronic stress can permanently increase blood pressure. A study by the American Heart Association found that people with high stress levels have a 33% higher risk of high blood pressure.
-
Age: As we age, our arteries lose elasticity, which increases blood pressure. After the age of 55, the risk of high blood pressure increases more in women than in men.
-
Medications and substances: Certain medications, alcohol and tobacco use can also increase blood pressure. According to a study by the National Institute on Alcohol Abuse and Alcoholism, regular alcohol consumption increases the risk of high blood pressure by 16%.
Sugar, salt & obesity: high blood pressure is no coincidence.
The modern diet, characterized by fast food and convenience foods, plays a central role in the development of high blood pressure. A high proportion of our daily calories come from processed foods, which often contain large amounts of sugar and salt. These two ingredients are the main causes of obesity and therefore also of high blood pressure.
Sugar
Sugar leads to obesity and insulin resistance, which can increase blood pressure. High sugar intake can lead to increased production of insulin and leptin, both of which can increase blood pressure. Insulin causes high blood pressure by increasing sodium retention in the kidneys and increasing the activity of the sympathetic nervous system, which leads to constriction of blood vessels. A 2014 study showed that consumption of sugary drinks is associated with a significantly higher risk of high blood pressure. The American Heart Association recommends limiting sugar intake to a maximum of 6 teaspoons (25 grams) per day for women and 9 teaspoons (38 grams) per day for men.
Salt
Salt binds water in the body, which increases blood volume and thus increases the pressure on the blood vessel walls. The hidden salt content in many processed foods is particularly dangerous. Reducing salt consumption by just 1 gram per day can reduce the risk of high blood pressure by 30%. The link between salt and high blood pressure has been confirmed in numerous studies, including a comprehensive meta-analysis from 2017 that showed that moderate salt restriction can significantly reduce blood pressure.
Obesity
Obesity is one of the biggest risk factors for high blood pressure. Fat tissue produces hormones and other substances that affect the heart and blood vessels. Abdominal fat is particularly problematic because it is very hormonally active and promotes inflammation. This inflammation can damage the blood vessel walls and increase blood pressure. Studies show that every additional kilogram of body weight can increase blood pressure by about 1 mmHg. A reduction in body weight of 5-10% can significantly reduce blood pressure.
Tablets: Side effects particularly dangerous for RLS & polyneuropathy patients
Some blood pressure medications, such as ACE inhibitors, angiotensin II receptor blockers (ARBs), and potassium-sparing diuretics (e.g. spironolactone), can increase potassium levels in the blood. As we described in detail in the article on magnesium, high potassium levels (hyperkalemia) can cause or worsen neurological complaints, which is of course particularly negative for people with polyneuropathy and restless legs. In addition, potassium is a crucial electrolyte for the normal function of muscle cells, including heart muscle cells. An imbalance can cause serious health problems. Here is a brief overview of the most common blood pressure medications and their most common side effects:
Drug class | Examples | Side effects |
ACE inhibitors | Ramipril, enalapril, lisinopril | Dry cough, hyperkalemia, Renal dysfunction, Angioedema |
Angiotensin II Receptor blockers (ARBs) |
Losartan, Valsartan, Candesartan |
Dizziness, headache, hyperkalemia, Renal dysfunction, rarely angioedema |
Beta blockers | Metoprolol, Bisoprolol, Atenolol |
Tiredness, feeling cold in Hands and feet, weight gain, Depression, bradycardia, Erectile dysfunction |
Calcium channel blockers | Amlodipine, Verapamil, Diltiazem |
Swelling (edema), Headache, dizziness, Constipation, palpitations |
Diuretics | Hydrochlorothiazide, Furosemide, spironolactone |
Electrolyte imbalance (potassium loss), dehydration, gout attacks, Renal dysfunction |
Alpha blockers | Doxazosin, Prazosin | Orthostatic hypotension, Dizziness, headache, fatigue |
Diet & exercise: What you can do to stabilize your blood pressure
Certain foods can help lower blood pressure naturally. Here are some of the best blood pressure lowering foods:
Groceries
|
Effect | Recommended daily dose |
Garlic | Lowers blood pressure through Allicin |
1-2 toes |
Bananas | Rich in potassium, which Blood pressure regulated |
1-2 pieces |
Beetroot | Contains nitrates that dilate the blood vessels | 1 glass of juice |
oatmeal | Rich in fiber, which lowers blood pressure | 1 bowl |
Dark chocolate | Contains flavonoids that Relax blood vessels |
1-2 pieces |
Linseed, fish or algae oil | Omega-3 fatty acids, which have an anti-inflammatory effect |
1 tablespoon |
magnesium
Magnesium is an essential mineral that plays a key role in regulating blood pressure. It relaxes vascular muscles and improves insulin sensitivity. Numerous studies show that adequate magnesium intake can lower blood pressure. A daily dose of 300-400 mg of magnesium, preferably from natural sources such as nuts, seeds and green vegetables, can work wonders.
A 2013 study of over 6,000 participants showed that people with high magnesium intake had a 22% lower risk of high blood pressure. Another study from 2017 found that magnesium combined with potassium was particularly effective in lowering blood pressure. These studies demonstrate the importance of a balanced diet for heart health.
Tip: You can find a very detailed article about magnesium in this magazine, where we have listed even more foods containing magnesium.
Aerobic exercises
Aerobic exercise such as walking, jogging, swimming and cycling are particularly effective for lowering blood pressure. These exercises improve cardiovascular health and help strengthen the heart. The American Heart Association recommends at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity per week.
Strength training
Strength training can also lower blood pressure by increasing muscle mass and improving metabolism. A combined training program of aerobic exercise and strength training has proven to be particularly effective. Studies show that people who regularly do strength training can lower their blood pressure by an average of 4-5 mmHg.
Flexibility and relaxation exercises
Yoga and Tai Chi can also help lower blood pressure by reducing stress and promoting the body's relaxation response. These exercises combine physical exercise with breathing techniques and meditation, which can lead to an overall improvement in well-being.