Now-a-days, diagnosed with high BP (blood pressure) or hypertension as doctors may call it, are terrifying and termed as dangerous since doctors make you drug dependent for whole of life. They prescribe a medicine and after sometime it would not work and they will change another medicine and the story will go on. But I would like to give you a good news that once you learn and understand cause and nature about high blood pressure, you will be in a position to manage it with proper diet and a bit lifestyle change as well as medication, if necessary further. Don’t be afraid– educate and empower yourself.
How Blood Pressure is measured?
Blood Pressure Definition
When people say “taking your blood pressure,” they mean measuring the force of the blood that your heart pumps through your body. Two figures are referred to as systolic and diastolic blood pressure, both figures are significant, but for different reasons.
Systolic
It is the pressure in your heart during a heartbeat and the number that is measured is called systolic blood pressure.
Diastolic
The heart takes a break between beats so it can get more blood. During this pause before the next heartbeat, the number that is recorded, is diastolic blood pressure.
For example, a blood pressure reading considered normal for most healthy adults is usually below 120/80, which is reported as “120 over 80.” The systolic pressure is 120 and the diastolic pressure is 80. Children and teens may have slightly lower normal blood pressure.
How Important Blood Pressure is to Us?
According to the first comprehensive global analysis of trends in hypertension prevalence, detection, treatment and control, led by Imperial College London and WHO, and published in The Lancet (2021), hypertension among the age group 30-79 years has increased from 650 million to 1.28 billion in the last thirty years, Nearly half these people did not know they had hypertension. The study was conducted by a global network of physicians and researchers, covering the period 1990–2019. It used blood pressure measurement and treatment data from over 100 million people aged 30–79 years in 184 countries, together covering 99% of the global population, which makes it the most comprehensive review of global trends in hypertension as on today.
Why Does It Matter If We Have High Blood Pressure?
Hypertension significantly increases the risk of heart, brain and kidney diseases, and is one of the top causes of death and disease throughout the world.
Nearly 63% of total deaths in India are due to non-communicable diseases, of which 27% are attributed to cardiovascular disease which affects 45% people in the 40-69 age group. Raised blood pressure is among the most important risk factors for CVDs. Moreover, it remains poorly controlled due to low awareness about hypertension, lack of appropriate care through primary care and poor follow up.
What Causes High Blood Pressure?
There are several things that come into play in increasing blood pressure. Genetic factors do not DIRECTLY CAUSE high blood pressure; they simply make us more likely to get high BP at some point. What is interesting here, is that some people may be more susceptible to certain things while other factors have virtually no effect on them. Age also makes a difference. As we age, our blood vessels tend to get less elastic, so that lifestyle factors affect us more. Factors of unhealthy lifestyle certainly contribute to high blood pressure, but they normally show up at middle age or beyond. These include:
- Smoking
- Diet high in processed and starchy foods
- Being obese or overweight
- Drinking alcohol
- Sedentary lifestyle
- Sodium intake
Signs and Symptoms of High Blood Pressure
When blood pressure goes up over 180/100, it may cause hypertensive crisis which may be of two types:
- Urgent: In an urgent hypertensive crisis, blood pressure is extremely high, but doctor doesn’t suspect any damage to organs.
- Emergency: Blood pressure is extremely high and has caused damage to organs. An emergency hypertensive crisis can be associated with life- threatening complications.
Signs and symptoms of a severe hypertensive crisis MAY include:
- Severe chest pain
- Severe headache, accompanied by confusion and blurred vision Nausea and vomiting
- Severe anxiety
- Shortness of breath
- Seizures
- Unresponsiveness
Medical complications of a hypertensive crisis can include stroke, and damage to the blood vessels.
Underlying Issues Connected with Blood Pressure
Effects of several underlying causative factors on blood pressure have been well-studied. In addition to most of the factors known to us such as overweight or obese, smoking, eating a diet of processed foods high in sodium, fructose, and other chemical additives that contributes to high blood pressure, there are some other less obvious—yet, highly significant— factors that can lead to hypertension. Even if you don’t smoke, eat a bad diet or are overweight.
Let’s know about some of those less obvious—yet, highly significant— factors.
Inflammation
Inflammation is one of the primary factors of chronic diseases. Inflammation is associated to most all serious and chronic diseases, including: cancer, obesity, diabetes, Crohn’s disease, heart disease, arthritis, and many more. Inflammation is the body’s response to an invader, or an irritant. Chronic inflammation, however is not a good thing. A diet high in sugar and processed foods can cause chronic inflammation in the blood vessels, which then can be the beginning of heart disease, as our bodies lay down deposits of cholesterol in an attempt to relax the injured areas in our blood vessels.
According to scientific studies low-grade chronic inflammation is associated with just prior to the onset of what is commonly called ‘essential’ hypertension. About 90% of High Blood Pressure are classified as ‘essential’ hypertension—meaning the precise cause is unknown. Hypertension is associated with inflammation; however, whether inflammation is a cause or effect of hypertension is not well understood.
Salt/Sodium
For decades, doctors are speaking to avoid or minimise common salt in the diet, because it was generally considered a contributing factor in high blood pressure. Well, salt/sodium retains water in the body. When that happens, blood volume goes up slightly as well, with the result, some people develop higher blood pressure. That is why one of the first medical interventions involves a diuretic drug to help the body get rid of excess fluids.
While some people may be salt-sensitive, that number is far lower than most conventional medical practitioners would like you to think. One study, however, shows that there are a fair number of people who are salt-sensitive to some degree. Of patients with hypertension, 51% of them are sensitive to salt/sodium, and 26% of those with normal blood pressure are sensitive to salt. However, well-run scientific studies have actually been inconclusive regarding the effects of salt on hypertension.
The point is, there is no ONE simple answer regarding salt and its effects on blood pressure, but it seems that dietary intake of junky processed food is most likely a big problem. Sodium intake (75-80%) by people in India is also going high due to high in processed food consumption. Only 10-15% of total dietary sodium comes from food cooked at home.
The point is, there is no ONE simple answer regarding salt and its effects on blood pressure, but it seems that dietary intake of junky processed food is likely a big part of the problem. Salt intake alone does not determine blood pressure; it is simply part of a complex equation.
Unbalanced Electrolytes
Our body uses electricity for survival. “Electrolyte” is the umbrella term for particles that carry a positive or negative electric charge. Electrolytes are crucial for body functions like conducting nerve impulses, contracting muscles, hydrating, and regulating pH levels. We need adequate electrolytes from your diet to keep your body healthy.
In nutrition, the term refers to essential minerals in our blood, sweat, and urine. When these minerals dissolve in a fluid, they form electrolytes — positive or negative ions in metabolic processes.
Electrolytes found in your body include:
Sodium and potassium balance each other. Too much sodium salt depletes potassium, and too much potassium depletes sodium. So, the important choice here is to increase potassium in the diet. And that is very easy—all you need to do is add lots of fresh veggies and fruits in your diet.
Some of the food that contain the highest levels of potassium are as follows:
Avocado; Squash; Spinach and other dark green leafy vegetables; Sweet potatoes; Coconut water; Pomegranates; Bananas; Dried apricots
Interestingly, a diet too high in sodium usually means a diet that is too high in processed foods. But a diet high in potassium, means eating lots of fresh, whole, healthy, REAL foods that we want for many health reasons, including lower blood pressure.
Alcohol
Based on some of the research, the interaction between alcohol and health is rather misunderstood and controversial. However, the most recent findings about the association between alcohol drinking and high blood pressure show that it is ‘dose-depended’. The higher the amount of alcohol consumed, the higher the rise in high blood pressure risk.
Bottom line is, if you are not going to totally quit drinking, alcohol consumption should be limited to one drink (30 ml) a day.
Coffee and Caffeine
Way back in 1934, coffee and caffeine were found to have an effect on blood pressure, so this is not a new topic.
Generally, it is found that the caffeine in coffee and other beverages can trigger a short but sometimes dramatic rise in blood pressure—more so among the people who do not normally drink coffee or caffeinated beverages.
However, especially good organic coffee, grown at high altitudes, is full of antioxidants, and has been shown to be especially beneficial for health, fighting cancer, heart disease and diabetes, as well as anti-aging. If you have high blood pressure, consult your doctor if you should limit your coffee drinking.
Stress
Stress is our natural ‘fight or flight’ response that makes our hearts beat faster, our breathing increases, blood sugar is released in our system for easy access, and our peripheral blood vessels constrict. Stress can definitely cause high blood pressure, because when the peripheral (outlying) blood vessels constrict because of stress, the pressure inside the blood vessels increase.
Better stress relievers include healthy eating, hiking, running, cycling, camping, meditating, or yoga and, these not only help you to reduce high blood pressure but also good for your overall health.
Conventional Treatment for high BP
Although, high blood pressure used to be defined as 140/90, but most medical practitioners will recommend medication, even for borderline hypertension 130/80.
Blood pressure medicines are as follows:
Diuretics
These are some of the oldest and simplest blood pressure medicine. They simply help the kidneys flush excess fluids and sodium from the body by increasing urination, thereby lowering blood volume and blood pressure.
Side effects: frequent urination, mild dehydration and loss of potassium which can result in fatigue, weakness, leg cramps or even heart dysrhythmias. Thiazide diuretics also reduce beneficial HDL, increase triglycerides and total cholesterol, and increase insulin resistance.
A.C.E. Inhibitors
Angiotensin Converting Enzyme (ACE) Inhibitors block the hormone angiotensin that causes blood vessels to constrict.
Side effects: include a dry cough, fatigue, headache, skin rash, loss of taste, and increased potassium levels.
Beta Blockers
Slow down the heartbeat by blocking the excitatory ‘fight or flight’ hormones adrenaline and noradrenaline in the nervous system. Beta blockers relax blood vessels and help to restrict production of angiotensin.
Side effects: include cold hands and feet, fatigue, weakness, sleep disturbance, depression and constipation.
Calcium Channel Blockers
Calcium in the cells creates an electrical current that conduct signals for the muscles, heart and blood vessels to contract. Calcium channel blockers decrease the force of the heart’s contraction and increase blood vessel dilation.
Side effects: include headache, constipation, rash, nausea, flushing, edema, depression, dizziness and possible liver enzyme abnormalities.
Many of these medications are used in combination with other blood pressure medications, so the list of side effects may be compounded.
High blood pressure is dangerous no doubt, if uncontrolled, increase the risk for blood vessel damage, kidney damage, heart attack and stroke, therefore one should not ignore it. It needs to be treated. However, using a recommended medical fix for the problem is nothing near to the same as addressing the lifestyle factors, dietary factors and stress factors.
As is the case with many pharmaceutical interventions, medications tend to only treat the symptoms, but not the underlying cause of the disease. According to a report of University of Florida study, using drugs to lower blood pressure can shorten your lifespan instead of extending it.
Some blood pressure medications may also cause depression and bipolar disorder, according to a new study published in the American Heart Association’s journal “Hypertension”. The researchers found that people who were taking beta-blockers and calcium antagonists were twice as likely to be admitted to a hospital for mood disorders, compared with patients on angiotensin antagonists or ACE inhibitors.
And, as many cardiologists will tell you, inflammation is now considered one of the key factors in heart attacks and stroke, regardless of cholesterol levels, blood pressure, and other cardiac markers, so lowering overall inflammation will not only benefit our blood pressure readings, but cut risk of heart attacks, strokes, cancer, diabetes, and hundreds of other diseases— including mood disorders like depression.
What are the Natural Ways to Lower Blood Pressure?
There are many natural ways to lower blood pressure, including lifestyle changes, dietary changes, exercise and stress reduction. On top of those things, the best way to address blood pressure issues is to add in some healthy supplements that help to relax the blood vessels, increase nitric oxide in the blood—which opens and relaxes blood vessels, and supplements that decrease inflammatory factors. Supplements that do not burden your pocket and add to your good health are:
Magnesium:
Numerous scientific studies have shown a direct physiological link between low magnesium levels and hypertension in humans and other animals.
Inside each of our cells, there is what is called a sodium/potassium pump. This pump regulates fluid inside and outside of our cells and is important to maintaining proper fluids. Magnesium is an essential element in this pump system, so reducing sodium, and increasing potassium and magnesium intake can directly improve the source of the problem and should really be the first line of defence for any person with elevated blood pressure.
According to Dr. Yiqing Song, M.D., Sc.D., from Indiana University, Indianapolis: “With its relative safety and low cost, magnesium supplements could be considered as an option for lowering blood pressure in high-risk persons or hypertensive patients.”
Multiple forms of magnesium supplements are available, but suggestion would be using magnesium glycinate or magnesium malate as they are easier on the digestive system and have easily assimilated in the body.
Caution: Be aware, that magnesium is a laxative. The above forms of magnesium will help you steer away from this issue. Avoid magnesium citrate, it has the MOST laxative effect.
The standard dose of magnesium supplementation is 200-400mg per day. It is best to start with small doses and increase gradually to avoid side effects.
Potassium:
A healthy diet will supply most all of the potassium necessary for optimal health. I fact, if you are eating a diet high in vegetables and fruit you won’t need to take a potassium supplement. Fruits and vegetables are reach in potassium.
Curcumin:
Curcumin, the active ingredient in turmeric, has been acclaimed as one of the most powerful anti-inflammatory natural supplements that easily and readily available. Many studies have shown that curcumin is highly protective for the heart and blood vessels, helping to reduce the incidence of heart attacks and reducing blood pressure. However, intake of curcumin alone will not help it has to be taken with bio-piperine (readily available in black pepper).
Curcumin exerts a strong antioxidant effect that not only reduces blood pressure but reduces harmful cholesterol levels and prevents age-related changes in blood vessels, such as stiffening, which results in an increase in blood pressure.
Caution: Women who are pregnant should avoid turmeric due to the possibility of uterine stimulation. There is insufficient information for women who are nursing, so contact your doctor before taking it.
Omega 3’s:
Omega 3 fatty acids have been found to reduce blood pressure as effectively as other lifestyle changes including exercise, sodium reduction, and alcohol limitation, according to an analysis of several studies, published in the American Journal of Hypertension.
Omega-3 fatty acids support brain function, including memory, reduce inflammation, and enhance cardiovascular health.
Omega 3 fats can come be sourced from plants or animals, like fish or krill. However, long chain omega 3 fatty acids from fish or krill are put directly to work in the body, crossing the blood-brain barrier, and go to work in your cells, which is where they need to be. Even vegetarians must be aware of this fact and if they want to get the health benefits from omega 3 fatty acids, the omega 3 must come from animal sources.
Vitamin B complex:
B vitamins are vital to our physical and mental health and they actually help us feel less stressed and anxious. Relaxation is vital to normal levels of blood pressure, so it is thought that the B-complex vitamins may help fight against high blood pressure. Studies have shown B vitamins to play a positive role when it comes to lowering blood pressure and preventing strokes.
B vitamins consist of thiamin or B1, riboflavin or B2, niacin or B3, pantothenic acid or B5, pyridoxine B6, biotin B7, folic acid B9 and cobalamin B12.
For best health protection and treatment of blood pressure, take a high-quality B vitamin complex supplement that contains methylated folate and methylcobalamin, which is more bioavailable than other forms of folate and B12.
Vitamin D:
If you are deficient in vitamin D, you are more likely to have higher blood pressure. Vitamin D supplementation can reduce blood pressure in people with hypertension. It is thought that Vitamin D works by suppressing the blood pressure hormone renin, which is similar to the way that prescription angiotensin-converting enzyme (ACE) inhibitors work.
in order to get optimal levels of vitamin D, it may be necessary to take up 4,000 to 6,000 units per day. It is highly recommended that patients have their vitamin D levels checked by a physician or lab on a regular basis for the proper levels. Too little or too much vitamin D can be detrimental.
Necessary Dietary Changes to Lower Blood Pressure
Elimination of problem-causing foods, along with the addition of choice, healthy, whole foods will make great improvement in naturally withdrawing this potentially dangerous health condition, as well as reducing disease-causing inflammation.
An important key to success of reducing blood pressure is by eliminating wheat and corn products from the diet. While this may appear a bit surprise and unorthodox, it is probably one of the most important dietary strategies one can make towards lowering blood pressure. Total elimination if not possible, drastically reduction of all wheat and corn products including whole grain breads, pastas, breakfast cereals and bars, bagels, muffins, crackers, pancakes, cookies, tortillas, chips, and foods containing corn starch, or high fructose corn syrup would be one of the most powerful components of lifestyle modifications of reducing high blood pressure.
A study conducted in the University of California San Francisco School of Medicine Dr. Frassetto, a Health Sciences Clinical Professor found that only 10 days on a Paleo diet showed positive changes in blood pressure, cholesterol and blood sugar levels.
Some of the best REAL foods to help lower blood pressure include: raw, unsalted nuts such as almonds, pecans, walnuts, Brazil nuts, pistachios and hazelnuts. Pumpkin and sunflower seeds are also powerful additions to the diet. Be sure to include lots of brightly coloured organic vegetables such as dark green leafy vegetables, brightly coloured peppers, tomatoes, squash, red onions, watermelon, berries and more. Use healthy unprocessed oils such as virgin coconut oil, extra virgin olive oil, virgin mustard oil and avocado oil.
Top 5 Foods as Effective as Medicine
Beets
Especially red beets, have been found to contain a large amount of nitric oxide. Nitric oxide causes blood vessels to relax and open up, lowering blood pressure and helping the body carry more oxygen to parts of the body where it is needed namely muscles, heart and brain.
Watermelon
Watermelon is a highly effective blood pressure reducer. Watermelon contains lycopene, which is a powerful anti-inflammatory and antioxidant, known as protective the cardiovascular system, bone health, and preventing cancer. In addition, it also prevents UV damage from the sun.
Watermelon also contains another powerful phytochemical, citrulline, which is an amino acid. It is present in the white part of watermelon which is converted into arginine, or L-arginine. Arginine helps our bodies create nitric oxide which helps in lowering blood pressure.
Garlic
Garlic is simply a remarkable food for so many reasons. It contains sulphur compounds, amino acids, powerful antioxidants, vitamins and minerals. And, it also contains allicin which is one of the primary ingredients in garlic that helps in reducing blood pressure and prevent heart disease.
Note: If you are taking a blood thinner or ACE inhibitor for blood pressure, be sure to consult your physician before beginning garlic supplements
Pomegranate Juice
Pomegranate juice is a powerhouse of antioxidant with anti- inflammatory and anti- cancer fighting abilities. It is another healthy food that has true medicinal qualities, without the negative side effects that most of the medicines do have.
Pomegranates can help prevent or treat various health problems including high blood pressure, high cholesterol, oxidative stress, high blood sugar, and other health problems related to inflammation. Pomegranates contains very powerful polyphenols that have very strong antioxidant, anti- inflammatory abilities. Pomegranate juice can also reduce oxidative stress, free radicals, and lipid peroxidation.
Green Tea:
Green tea contains many powerful polyphenol antioxidants that have health- protective benefits. It also contains powerful flavonoids, EGCG which is responsible to counteract a variety of diseases. It helps in preventing arteriosclerosis, blood clots, heart attack, and strokes—partly due to its ability to relax blood vessels and improve blood flow.
Adding a bit of lemon juice in green tea can boost the amounts of antioxidants that our body can absorb. In fact, citrus can increase antioxidant levels by more than five times.
In addition, green tea is also packed with vitamins A, D, E, C, B, B5, H, and K, manganese, and other beneficial minerals such as zinc, chromium, and selenium.
Important Lifestyle Modifications to Lower Blood Pressure
Exercise
Exercise is highly effective in lowering blood pressure, even in case of “resistant hypertension”, which means the patient is on 3 or more medications to lower it.
Brisk walking for a half hour or more 3-5 times a week will go a long way towards lowering blood pressure.
Meditation
Meditation is a calming way to increase serotonin, slow down the heart rate, inducing positive thoughts and lower blood pressure. But meditation alone will not help. However, mediation in combination with other positive lifestyle changes can help.
Conclusion
High blood pressure and diagnosed hypertension remain a risk factor for heart disease and strokes and can have very serious consequences if left unchecked.
Following necessary lifestyle changes, dietary changes and adding specific foods and supplements can help to reduce blood pressure to healthy levels, possibly without medical intervention.
Jai Hind!
Satyabrata Maiti, Ph. D.
References:
- http://www.who.int/gho/ncd/risk_factors/blood_pressure_prevalence_text/en/
- https://www.cdc.gov/dhdsp/data_statistics/fact_sheets/fs_bloodpressure.htm
- https://www.marksdailyapple.com/salt-and-blood-pressure/
- https://www.medicalnewstoday.com/articles/311571.php
- https://articles.mercola.com/sites/articles/archive/2013/03/09/blood-pressure-drugs.aspx
- https://www.clinicalcorrelations.org/?p=4534
- https://universityhealthnews.com/daily/heart-health/alcohol-and-blood-pressure-latest-study-shows-how-much-and-what-kinds-are-problematic/
- https://www.hindawi.com/journals/bmri/2014/406960/
- https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/expert-answers/blood-pressure/faq-20058543
- http://hyper.ahajournals.org/content/43/4/724
- http://hyper.ahajournals.org/content/33/2/647?ijkey=ab1b2aba91b9ec04f0cd14e6299473cc1fd7619b&keytype2=tf_ipsecsha
- https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/in-depth/stress-and-high-blood-pressure/art-20044190
- https://www.who.int/news/item/25-08-2021-more-than-700-million-people-with-untreated-hypertension
Disclaimer
No part of this article is my own work, neither I am a medical doctor. However, I have long association with Ayurveda and research on medicinal plants. Information presented in this article have been collected, verified and synthesised from various internet sources and literatures available in public domain.
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