{"id":112347,"date":"2026-04-08T13:57:27","date_gmt":"2026-04-08T11:57:27","guid":{"rendered":"https:\/\/novanews.co.za\/rooirose\/?p=112347"},"modified":"2026-08-06T12:14:08","modified_gmt":"2026-08-06T10:14:08","slug":"hoe-bloeddruk","status":"publish","type":"post","link":"https:\/\/novanews.co.za\/rooirose\/hoe-bloeddruk\/","title":{"rendered":"7 maniere om jou ho\u00eb bloeddruk te verlaag"},"content":{"rendered":"<p><em>7 maniere om jou ho\u00eb bloeddruk te verlaag deur Salom\u00e9 Delport<\/em><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<h4>Wat doen ho\u00eb bloeddruk aan jou?<\/h4>\n<p>Tel gou tot drie.<\/p>\n<p>Teen die tyd dat jy klaar getel het, het nog iemand gesterf weens \u2019n toestand wat aan ho\u00eb bloeddruk gekoppel word. \u00c9lke drie sekondes sterf iemand weens onbeheerde bloeddruk. Elke drie sekondes \u2026<\/p>\n<p>Waaraan sterf hulle tipies? <strong>Beroerte, hartaanvalle<\/strong> en<strong> nierversaking.<\/strong> Vir al hierdie toestande het Suid-Afrika van die hoogste voorkomsyfers ter w\u00eareld \u2013 sekerlik net logies aangesien die voorkoms van ho\u00eb bloeddruk by ons ook van die hoogstes ter w\u00eareld is.<\/p>\n<p>Baie ander sterf nie maar hulle kry swaar weens toestande wat ook aan ho\u00eb bloeddruk gekoppel word. Een waarmee ongelooflik baie mense \u2013 jong mense onder dertig ook \u2013 sukkel is perifere vaskul\u00eare siekte (PVS, of\u00a0 PAD, of peripheral areterial disease). Jy weet jy het PVS as trappe klim en jou bene begin pyn.<\/p>\n<p>Dit word veroorsaak deur swak bloedsomloop in jou ledemate en hande en voete, een van die vernaamste komplikasies van ho\u00eb bloeddruk. Swak bloedtoevoer lei tot probleme soos ulsers (groot vlak velsere wat moeilik genees) en verloor mense gevoel in hul tone, voete en vingers.<\/p>\n<p>Ander \u2018kleiner\u2019 skades weens ho\u00eb bloeddruk sluit in swak sig en bloeding op die retina.<\/p>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-112428 aligncenter\" src=\"https:\/\/novanews.co.za\/rooirose\/wp-content\/uploads\/2019\/05\/bloeddruk1.jpg\" alt=\"\" width=\"640\" height=\"378\" \/><\/p>\n<p>&nbsp;<\/p>\n<h4>Ons risiko op ho\u00eb bloeddruk styg steeds<\/h4>\n<p>Die skrikwekkende waarheid, s\u00ea prof. Alta Schutte, Direkteur van die Mediese Navorsingsraad se Eenheid vir Hipertensie en CHS by Noord-Wes Universiteit, is dat die aantal mense met ho\u00eb bloeddruk bly toeneem \u2013 veral in ontwikkelende lande, en by ons spesifiek.<\/p>\n<p>\u201cVan die w\u00eareld se heel hoogste bloeddruktellings ooit word in Sub-Sahara Afrika aangeteken. By ons het een uit elke twee mense bo vyftien ho\u00eb bloeddruk.\u201d<\/p>\n<p>As jy \u2019n honderd mense op straat sou kies, lyk die syfers s\u00f3:<\/p>\n<ul>\n<li>50 het <span style=\"color: #ff0000;\">ho\u00eb bloeddruk<\/span><\/li>\n<li>35 <span style=\"color: #ff0000;\">weet dit nie<\/span> en word dus nie behandel nie \u2013 en loop \u2019n groot risiko om uit die bloute \u2019n beroerte of hartaanval te kry of nierversaking te ontwikkel.<\/li>\n<li>8 van di\u00e9 wat wel behandel word kry nie hul bloeddruk met behandeling <span style=\"color: #ff0000;\">onder beheer nie<\/span>.<\/li>\n<\/ul>\n<p>Nog \u2019n syfer wat mens twee keer laat dink oor <span style=\"color: #ff0000;\">ons risiko as vroue<\/span>: elke dag sterf daar in ons land 78 vroue en 53 mans weens die impak van ho\u00eb bloeddruk. Ja, jy het die syfers reg gelees: m\u00e9\u00e9r vroue as mans sterf weens ho\u00eb bloeddruk. <span style=\"color: #ff0000;\">Vir elke twee mans wat sterf, sterf drie vroue.<\/span> Ons risiko is baie ho\u00ebr as mans s\u2019n. Niemand weet regtig hoekom nie.<\/p>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-112438 aligncenter\" src=\"https:\/\/novanews.co.za\/rooirose\/wp-content\/uploads\/2019\/05\/bloeddruk14.jpg\" alt=\"\" width=\"639\" height=\"426\" \/><\/p>\n<p>&nbsp;<\/p>\n<h4>Wanneer is jou bloeddruk te hoog?<\/h4>\n<ul>\n<li><strong>140\/90<\/strong> Jou bloeddruk is hoog. Jy behoort op bloeddrukmedikasie te wees.<\/li>\n<li><strong>130-140\/80-90<\/strong> Jou bloeddruk is nie laag genoeg nie. Maar jy behoort met leefstylaanpassings jou bloeddruk te kan verlaag.<\/li>\n<li><strong>120\/90 of laer<\/strong> Jou bloeddruk is normaal en gesond.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-112431 aligncenter\" src=\"https:\/\/novanews.co.za\/rooirose\/wp-content\/uploads\/2019\/05\/bloeddruk5.jpg\" alt=\"\" width=\"640\" height=\"426\" \/><\/p>\n<p>&nbsp;<\/p>\n<h4>Verlaag jou ho\u00eb bloeddruk s\u00f3<\/h4>\n<p>Enige van hierdie sewe maniere sal help om jou bloedruk te verlaag of &#8211; nog beter &#8211; lewenslank laag te hou. Kies een of twee en werk die res geleidelik in by jou lewenstyl. So raak die gesonde lewenstyl maklik jou eie lewenstyl.<\/p>\n<p>Lees ook: <a href=\"https:\/\/novanews.co.za\/rooirose\/eet-jou-hart-gesond\/\" target=\"_blank\" rel=\"noopener noreferrer\">Eet jou hart gesond<\/a><\/p>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-112440 aligncenter\" src=\"https:\/\/novanews.co.za\/rooirose\/wp-content\/uploads\/2019\/05\/beautiful-beauty-cheerful-1579005.jpg\" alt=\"\" width=\"639\" height=\"426\" \/><\/p>\n<p>&nbsp;<\/p>\n<p><strong>1 Meet en weet<\/strong><\/p>\n<p>Begin by meting \u2013 meet en weet, soos die slagspreuk s\u00ea.<\/p>\n<p>Ho\u00eb bloeddruk is \u2018n \u2018stil\u2019 siekte, s\u00ea Prof. Schutte. Jy sal nie sleg voel, koors ontwikkel, flou val of \u2018n voel dat jou hart vinnig klop nie. Ho\u00eb bloeddruk verklap homself nie aan die begin \u2013 wanneer jy nog iets daaromtrent kan doen nie \u2013 met tekens en simptome wat jou waarsku dat jy dokter toe moet gaan. Daar is regtig net een manier om jou bloeddruk te bepaal: dit moet professioneel gemeet word.<\/p>\n<p>Laat jou dokter met elke besoek jou bloeddruk meet, al is jy daar vir iets heeltemal onverwant. Apteekklinieke soos di\u00e9 by Dis-Chem en Clicks, meet bloeddruk teen \u2019n baie billike bedrag.<\/p>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-112430 aligncenter\" src=\"https:\/\/novanews.co.za\/rooirose\/wp-content\/uploads\/2019\/05\/bloeddruk4.jpg\" alt=\"\" width=\"639\" height=\"959\" \/><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p><strong>2 Wat is jou ouers se bloeddrukgeskiedenis?<\/strong><\/p>\n<p>Dit lyk asof ho\u00eb bloeddruk ook \u2019n erflike komponent het. As een of albei van jou ouers voor vyftig reeds ho\u00eb bloeddruk gehad het\u00a0 is jou risiko ook baie ho\u00ebr. Vra jou ouers uit oor hul bloeddruk, en monitor joune beslis van dertig, veertig as jy \u2019n familiegeskiedenis van ho\u00eb bloeddruk het.<\/p>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-112434 aligncenter\" src=\"https:\/\/novanews.co.za\/rooirose\/wp-content\/uploads\/2019\/05\/bloeddruk10.jpg\" alt=\"\" width=\"639\" height=\"426\" \/><\/p>\n<p>&nbsp;<\/p>\n<p><strong>3 Stap &#8230; of dans, ry fiets, draf, spring tou of klim trappe<\/strong><\/p>\n<p>Enige soort oefening help. Dit is nie belangrik dat jy goed in sport moet wees nie \u2013 dit is wel belangrik dat jy aan iets deelneem. Dit kan so eenvoudig wees as tuisoefening tot georganiseerde sport soos aksienetbal of \u2019n parkrun.<\/p>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-112432 aligncenter\" src=\"https:\/\/novanews.co.za\/rooirose\/wp-content\/uploads\/2019\/05\/bloeddruk8.jpg\" alt=\"\" width=\"639\" height=\"426\" \/><\/p>\n<p>&nbsp;<\/p>\n<p><strong>4 Bestuur jou stres doeltreffender<\/strong><\/p>\n<p>Slaap genoeg. Lag lekker. Sorg vir goeie, ondersteunende verhouding. Mediteer of bid, en of leer by \u2019n lewensafrigter hoe om die oorsake van stres in jou lewe beter te bestuur.<\/p>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-112433 aligncenter\" src=\"https:\/\/novanews.co.za\/rooirose\/wp-content\/uploads\/2019\/05\/bloeddruk9.jpg\" alt=\"\" width=\"640\" height=\"426\" \/><\/p>\n<p>Lees ook: <a href=\"https:\/\/novanews.co.za\/rooirose\/10-wenke-teen-stres-wat-werk\/\" target=\"_blank\" rel=\"noopener noreferrer\">10 wenke teen stres wat werk<\/a><\/p>\n<p>&nbsp;<\/p>\n<p><strong>5 Drink min, of ten minste minder<\/strong><\/p>\n<p>Dit is \u2019n mite dat alkohol goed is vir jou hart. Jy hoef nie geheelonthouer te wees nie maar hoe minder jy drink hoe beter vir jou.<\/p>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-112435 aligncenter\" src=\"https:\/\/novanews.co.za\/rooirose\/wp-content\/uploads\/2019\/05\/bloeddruk11.jpg\" alt=\"\" width=\"640\" height=\"771\" \/><\/p>\n<p>&nbsp;<\/p>\n<p><strong>6 Sny die sout<\/strong><\/p>\n<p>Ons eet tipies te veel sout. Leer jouself af om ekstra sout op kos te gooi.<\/p>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-112436 aligncenter\" src=\"https:\/\/novanews.co.za\/rooirose\/wp-content\/uploads\/2019\/05\/bloeddruk12.jpg\" alt=\"\" width=\"639\" height=\"425\" \/><\/p>\n<p>&nbsp;<\/p>\n<p>Lees ook: <a href=\"https:\/\/novanews.co.za\/rooirose\/slim-maniere-om-minder-sout-te-gebruik\/\" target=\"_blank\" rel=\"noopener noreferrer\">Slim maniere om minder sout te gebruik<\/a><\/p>\n<p>&nbsp;<\/p>\n<p><strong>7 Kies groente waar jy kan<\/strong><\/p>\n<p>Navorsing wys dat mense wat gesonder eet beter vaar as dit bly bloeddruk kom. Veral groente is voordelig. hoe slimmer jy raak met groente inwerk by al jou etes, hoe beter vir jou. Hier is \u2019n paar idees:<\/p>\n<ul>\n<li>Sit<span style=\"color: #ff0000;\"> tamatie, spinasie, sampioene en\/of edamameboontjies<\/span> by jou ontbyteier<\/li>\n<li>Kap \u2019n <span style=\"color: #ff0000;\">vrug en\/of neute<\/span> op in jou jogurt<\/li>\n<li>&#8216;Verryk&#8217; jou ontbytpap met\u2019\u2018n <span style=\"color: #ff0000;\">piesang, neute of grondboontjiebotter<\/span>.<\/li>\n<li>Hou \u2019n <span style=\"color: #ff0000;\">blikkie mielies of bevrore mielies<\/span> byderhand en skep \u2019n lepel in jou hawermout of mieliepap.<\/li>\n<li>Eet by die werk as tussenin happies eerder \u2019n<span style=\"color: #ff0000;\"> appel, aarbeie, lemoen of neute.<\/span> Dit is selfs beter as gesondheidstafies.<\/li>\n<li><span style=\"color: #ff0000;\">Groentesop<\/span> vir die winter en<span style=\"color: #ff0000;\"> slaai<\/span> vir die somer verseker jy kry nog \u2019n goeie skep groente elke dag.<\/li>\n<li>Vul jou toebroodjie of <em>wrap<\/em> met<span style=\"color: #ff0000;\"> slaaiblare, jong uie, saadspruitjies, pietersielie, basilieblare, baba-ertjies<\/span> en so aan. Hoe varser hoe lekkerder!<\/li>\n<li>Selfs koek en nagereg kan gesonder wees. Kies liewer <span style=\"color: #ff0000;\">appeltert<\/span> of <span style=\"color: #ff0000;\">vrugteslaai.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-112437 aligncenter\" src=\"https:\/\/novanews.co.za\/rooirose\/wp-content\/uploads\/2019\/05\/bloeddruk13.jpg\" alt=\"\" width=\"640\" height=\"512\" \/><\/p>\n<p>&nbsp;<\/p>\n<p><strong>Lees ook:\u00a0<\/strong><a href=\"https:\/\/novanews.co.za\/rooirose\/oefensondes\/\" target=\"_blank\" rel=\"noopener\">Die top-oefensondes wat jy moet vermy<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Baie Suid-Afrikaners ly aan ho\u00eb bloeddruk. Ons wys jou waarvoor jy moet oppas, en hoe om jou bloeddruk te verlaag. Daar is net \u00e9\u00e9n betroubare manier om uit te vind of jy ho\u00eb bloeddruk het, en ons wys jou hoe.  <\/p>\n","protected":false},"author":19,"featured_media":163588,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2949,667],"tags":[4227,23664,71199,71200,71201,71202,71203,71204,71205,71206,83,136,753,2164,2792,2861],"class_list":["post-112347","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-leef-gesond","category-gesondheid","tag-bloeddruk","tag-health","tag-hipertensie","tag-miniberoerte","tag-pad","tag-nierversaking","tag-verlaag-bloeddruk-sonder-medikasie","tag-bloeddrukpil","tag-bloeddruk-medikasie","tag-beenpyn","tag-sout","tag-gesondheid","tag-salome-delport","tag-beroerte","tag-leef-gesond","tag-hart"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>7 maniere om jou ho\u00eb bloeddruk te verlaag | rooi rose<\/title>\n<meta name=\"description\" content=\"Daar is net \u00e9\u00e9n betroubare manier om uit te vind of jy ho\u00eb bloeddruk het. 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