Hypertension is also called a "silent killer." However, this is not an exaggerated term, as we may experience virtually no side effects from such a condition for a very long time. In addition, there are a whole range of factors that lead to hypertension, and most of the time it is the result of a specific accumulation of several factors. What is definitely optimistic is the fact that it is a diet-related disease, but lifestyle itself can also have a significant impact on whether we get sick. All of this makes our daily behavior and habits of great importance. Therefore, it is worth learning about the mechanism of the virus's origin in order to be able to effectively protect ourselves against it.
What is high blood pressure?
Normal blood pressure for an adult should fluctuate between 120-129/80-84 mmHg. Such values are considered normal, and slight fluctuations in one direction or the other certainly do not lead to a diagnosis of this disease. Hypertension, on the other hand, can be spoken of when blood pressure exceeds 140/90 mmHg. It is worth noting that for the initial diagnosis of this condition, such results must be presented at two doctor's visits several months apart. It should be added that with much higher results, such a diagnosis can be made even at much shorter intervals, ranging from several days to several weeks. In recent years, we have observed an increasing percentage of the incidence of this disease almost everywhere in the world. According to the 2014 nationwide WOBASZ study, nearly 10 million people struggle with hypertension, and almost half of them are unaware of the silent threat. This is a truly enormous number. Furthermore, if the situation doesn't improve, this percentage is likely to double by 2035. It's important to note that high blood pressure leads to many dangerous complications. It's the most common cause of other cardiovascular diseases. In the long term, it can lead to strokes, heart attacks, and even kidney or vision damage.
Risk factors for high blood pressure
The risk factors for the development of hypertension can be divided into primary and secondary. These were developed in the 2019 NFZ report on hypertension. The first group includes:
- obesity
- excessive sodium intake
- Genetic factors
- chronic stress
The second group of factors includes:
- excessive alcohol consumption
- Kidney disease
- Sleep apnea
- some medications
- Cushing's disease
- primary hyperaldosteronism
- Pheochromocytomas
After analyzing potential risk factors, we immediately realize that many of them are beyond our control. However, others, and their modification, are within our control. Therefore, it's worth doing everything in our power to avoid increasing the potential risk of developing hypertension in the future.
Obesity and high blood pressure
It's no secret that obesity can lead to many serious complications and be the direct cause of many diseases. High blood pressure is no different. The proportion of overweight and obese people is steadily increasing. According to the latest estimates, by 2025, approximately 25% of obese women and approximately 30% of obese men in our society will be alive. Today, there are almost 530 million obese people worldwide. This condition is nothing more than a pathological, excessive accumulation of yellow adipose tissue in our body. In addition to the negative impact on daily functions and the comfort of life - especially in the social sphere - it can also lead to hypertension. In this case, a change in blood composition is crucial. In this condition, the amount of HDL lipoproteins is reduced, while the amount of LDL cholesterol increases. In addition, there may be a decreased sensitivity of cells to insulin, which in turn leads to a decrease in tissue tolerance to glucose. It is these factors that can determine the occurrence of hypertension in the future, and unfortunately this is very often the case.
Why is too much salt harmful?
High salt intake, or more specifically sodium, is one of the causes of high blood pressure. Studies and observations clearly demonstrate the link between high intake of this microelement and the occurrence of hypertension. The latest nutritional standards state that you should consume up to 5 grams of sodium per day. Unfortunately, in our country, we exceed this limit by an average of 4 to 6 grams per day. This is far too much. The fact is that salt is present in so many foods that it requires great self-denial to limit its consumption. The easiest way might be to simply undersalt your food. Excess sodium in the bloodstream can significantly reduce blood vessel stiffness. Furthermore, it distorts vascular resistance and impairs kidney function, which are largely responsible for blood pressure. What may surprise many, however, is that even limiting sodium intake to almost zero can promote the occurrence of high blood pressure. This chemical compound is also necessary for the proper functioning of the body and, along with potassium, is the most important electrolyte in our body.
Are stress and genetic factors important factors leading to high blood pressure?
Stress accompanies us from the very beginning. Short-term stress is not bad. On the contrary, it can motivate our body to act and allow us to focus on a specific action. Unfortunately, the times we live in are very stressful. A large percentage of people live in a state of almost constant stress, and chronic stress is dangerous to our health. Finally, it can have a very negative effect on our blood vessels. This is due to the sympathetic nervous system, which it directly affects. This very often causes the blood vessels to constrict, so that the pressure of the blood flowing through them is significantly increased. In addition, there are all sorts of genetic factors that can determine the development of this disease. One example would be Liddle syndrome. In this specific case, there is a mutation in a gene that leads to the development of high blood pressure. Despite everything, these cases are so rare that the fundamental factors contributing to the development of hypertension are still dietary factors.
How do you protect yourself from high blood pressure?
There are medications that can effectively lower blood pressure. However, it's not worth allowing this to happen if we're forced to use them. A much better solution would be to adopt a lifestyle and diet that protects us from developing this insidious disease.
First, exercise and weight loss
The Polish Society of Cardiology states that a 10–15% reduction in body weight has a significant impact on lowering blood pressure. Furthermore, the BMI index is not a perfect tool for assessing patient condition. It has been suggested that the range between 23 and 25 is the most optimal for maintaining normal blood pressure. Moreover, physical activity is an excellent remedy for this condition. After all, it allows you to strengthen the heart, increase the performance of the entire body, and thus significantly contribute to blood pressure reduction. Furthermore, long-term, moderate, and especially regular exercise has a positive effect on the strength of blood vessel walls, reduces stress, decreases the risk of obesity, and even improves well-being. To prevent this condition, about 30 minutes of daily activity is recommended. This can be a simple walk, cycling, rollerblading, running, swimming in a pool, or aerobics. Everyone is sure to find something for themselves.
Limit your sodium intake
As we've previously written, daily sodium intake should not exceed 5 grams. This may seem very low, but it's crucial for maintaining normal blood pressure. Like sugar, salt can be addictive, and many people can't imagine life without it. However, there are many healthier and tastier alternatives. This not only reduces the risk of disease but can also add a lot of variety to everyday cooking. Excellent alternatives to salt can be all kinds of spices (dried and fresh), juices (tomato, lemon ), garlic, onions, and many others. However, if we can't do without the characteristic salty taste on the tongue, using potassium salt is a good solution. It's important to note that excess sodium isn't the only thing that can lead to high blood pressure. A similar effect can be caused by a deficiency of many other micronutrients, such as potassium, magnesium, and calcium. Therefore, it's worth increasing your consumption of products rich in these chemical compounds. These include:
- potatoes
- Fruits and vegetables
- legume seeds
- Fish
- Meat
- Milk and its products
Why can alcohol abuse and smoking lead to high blood pressure?
Smoking and excessive alcohol consumption are among the most common addictions today. Alcohol is not only a specific source of empty calories but also contributes to increased blood pressure. Furthermore, it weakens the effectiveness of blood pressure-lowering medications, thus increasing the risk of stroke and other health-threatening diseases. Smoking, on the other hand, directly affects blood density, increasing its pressure. Furthermore, the frequency of heart contractions increases, which can lead to many other cardiovascular diseases in the long term.
Summary
It's no exaggeration to say that we ourselves, as well as our lifestyle and diet, have a direct impact on blood pressure. Therefore, it's better to prevent the onset of hypertension than to deal with complications and a lengthy treatment process later. It's worth noting that this disease is usually diagnosed relatively late. This is because it causes virtually no symptoms until it's almost too late. Therefore, it's worth measuring your blood pressure regularly and not underestimating possible symptoms.
