Is your heart in danger right now?

What is hypertension?

Hypertension, also known as high blood pressure, refers to a persistently elevated blood pressure in the arteries. Blood pressure consists of two values: systolic and diastolic pressure. The systolic value indicates the maximum pressure that occurs when the heart contracts and pumps blood into the circulation. The diastolic value measures the lowest pressure between two heartbeats, when the heart is resting and filling with blood again.

Blood pressure is considered high when it is persistently above 140/90 mmHg. This can overload the arteries and increase the risk of various health problems. Blood pressure is regulated by a complex interplay between the heart, blood vessels, hormones and the nervous system. The autonomic nervous system and certain hormones control how blood vessels widen or narrow, which in turn adjusts blood pressure.

What causes high blood pressure?

High blood pressure can be caused by a variety of factors that may be genetic or influenced by lifestyle. In many cases, however, no clear cause can be identified and the condition is referred to as primary hypertension. This form of high blood pressure often arises from a combination of different risk factors.

Non‑modifiable causes include genetic predisposition and increasing age. People with a family history of high blood pressure, such as first‑degree relatives like parents or siblings, are at higher risk. The risk also rises with age because blood vessels become less elastic, which can lead to higher blood pressure.

Modifiable factors, however, play a major role in the development of high blood pressure. These include overweight, especially a large waist circumference, unhealthy diet, lack of physical activity, excessive alcohol consumption, smoking and chronic stress. These factors narrow the vessels and strain the cardiovascular system, raising blood pressure. A particularly high salt intake, insufficient physical activity and an unbalanced diet also contribute to the development of hypertension.

High blood pressure can also occur as a consequence of other conditions. This is called secondary hypertension. Common causes include kidney disease, hormonal disorders such as those seen with hyperthyroidism or pregnancy‑related hypertension, and the use of certain medications like contraceptive pills or corticosteroids. Other possible triggers are sleep apnoea syndrome or congenital conditions such as aortic stenosis.

What types of blood pressure monitors are available?

There are different types of blood pressure monitors on the market, varying in how they work and where they are used. A common method is manual blood pressure measurement, which uses a stethoscope together with a cuff and a manometer. Because blood pressure is determined by auscultation, this method requires expertise. It is frequently used in medical practices but is less suitable for home use due to the skills required.

For home use, digital blood pressure monitors are particularly suitable, available either for the upper arm or the wrist. Upper‑arm devices are considered the most accurate because they measure pressure close to the heart. They automatically inflate the cuff and display results on a screen, making them especially easy and user‑friendly. Digital wrist devices are also very popular because they are compact and simple to operate. They can be worn like a watch and measure blood pressure at the press of a button. While these devices are somewhat less accurate than upper‑arm models, they are very practical for everyday use.

Another option is ambulatory blood pressure monitors, which are worn for a longer period – usually 24 hours. They measure blood pressure at regular intervals and allow observation of fluctuations throughout the day. This method is particularly used for patients with variable blood pressure or for monitoring hypertension.

Why is a blood pressure monitor important?

A blood pressure monitor is important because it helps to diagnose hypertension early. High blood pressure often goes unnoticed for a long time because it usually does not cause direct symptoms.

Untreated high blood pressure can weaken the heart, leading to heart failure or a heart attack. The brain is also affected, increasing the risk of strokes and dementia. In addition, high blood pressure can damage the kidneys and lead to kidney failure. The eyes can also be affected, as hypertension can damage the retina. For these reasons, it is essential to measure blood pressure regularly to take timely measures and protect health.

What should I consider when using a blood pressure monitor?

When using a blood pressure monitor at home, there are several important aspects to consider to obtain reliable and accurate results. First, it is advisable to ensure a relaxed environment before measurement. Avoid physical activity or stressful situations, as these can influence blood pressure. Allow about five minutes to relax. Sit on a chair with your feet flat on the floor and rest your arm on a table. Make sure you are sitting comfortably to avoid distorted results due to tension.

For precise measurement, the correct cuff position is crucial. It should be placed at heart level – for both upper‑arm and wrist devices. A lower measurement point leads to values that are too high, a higher point to values that are too low. Also choose the appropriate cuff size that fits your arm well without being too tight. There should be room for one finger between the cuff and the skin. This prevents inaccurate readings. Place the cuff on a bare arm or over thin clothing.

Avoid coffee, tea, nicotine and alcohol before measurement, as these can raise blood pressure. It is advisable to measure blood pressure before taking medications, particularly antihypertensive drugs. The best times are in the morning after waking and in the evening before going to bed. Always measure at least twice in a row with a short pause between measurements. Consider only the last reading. To evaluate your values reliably, you should document them regularly, for example in a blood pressure log.

It is also important to remain calm during measurement and to avoid distractions such as conversations or using mobile devices, as these can influence the reading. If you notice irregularities, repeat the measurement after a few minutes. If the device indicates pulse anomalies, repeat the measurement and consult a doctor if in doubt.

How to lower your high blood pressure: effective tips

• Avoid adding extra salt to your meals. Watch out for hidden salt in processed foods and use herbs and spices to enhance flavour instead. Replace table salt with basil, rosemary or thyme, for example.
• Eat potassium‑rich foods daily such as bananas, broccoli, potatoes and beans to improve the potassium‑to‑sodium balance and help stabilise blood pressure.
• Also regularly include magnesium‑rich foods like spinach, almonds and pumpkin seeds in your diet. Magnesium helps relax blood vessels, which can lower blood pressure.
• Reduce your daily caffeine intake, as caffeinated soft drinks or energy drinks can also raise blood pressure.
• Aim for at least 30 minutes of aerobic exercise (brisk walking, cycling or swimming) on at least 5 days a week. This strengthens the heart and lowers blood pressure over time.
• Take every opportunity to walk more, for example by using stairs instead of the lift or walking short distances. This promotes circulation and helps lower blood pressure.
• Take regular breaks during the day and practise stress‑management techniques such as yoga, meditation or deep breathing. These methods help lower stress hormones and stabilise blood pressure.
• Also maintain a regular sleep routine and create a calm, dark sleeping environment. Avoid screen time and caffeinated drinks in the evening to sleep better and help reduce blood pressure.
• If you are overweight, set a realistic goal to lose 5–10 % of your body weight. Even a modest weight reduction can significantly lower blood pressure.
• Avoid sugary drinks and sweets. They promote weight gain and increase the risk of high blood pressure. Choose fruit or nuts as snacks instead.
• Check your blood pressure regularly at home with a monitor. This allows you to detect changes quickly and make adjustments if necessary.
• If arterial hypertension is suspected, undergo a thorough diagnostic work‑up to identify causes such as hyperaldosteronism, renal artery stenosis or elevated aldosterone levels early and to prevent organ damage effectively.
• Act quickly if you experience dizziness and high blood pressure readings, and start an appropriate therapy. Medications, targeted treatment and consistent lifestyle changes help lower blood pressure and protect against long‑term complications such as heart disease or coronary complications.
• Increase your activity and improve your eating habits gradually to reach realistic, healthy goals. This increases the likelihood of maintaining them in the long term.

High blood pressure is one of the most common and dangerous health risks, yet it often remains undetected. Early measures and regular checks can significantly reduce the risk of serious complications.