VERIFIED CONTENTAuthor: lek. Katarzyna Banaszczyk
Hypertension is a scourge of our times. It is one of the diseases most often diagnosed in GP surgeries. What is hypertension and what are the consequences for our he alth? What daily habits can lead to the appearance of this condition?
Hypertension is diagnosed in the office when the pressure is at least 140/90 mm Hg or more, but such a measurement must be obtained at two different visits to the doctor. On the other hand, in home measurements it is enough to obtain a value of at least 135/85 mm Hg, in several measurements.
In this article we will refer to essential hypertension, which accounts for as much as 90% of all hypertension cases and is not a result of comorbidities, such as heart defects or some kidney diseases.
Primary arterial hypertension develops on the basis of environmental factors (i.e. an incorrect lifestyle), and what is more, it is also influenced by genetic factors.
Hypertension - he alth consequences
Be aware that the higher your blood pressure, the greater the risk of serious cardiovascular disease such as a heart attack or stroke. Moreover, other complications that can occur as a result of untreated high blood pressure include:
- left ventricular hypertrophy,
- accelerated development of atherosclerosis,
- greater arterial stiffness,
- kidney damage leading to kidney failure,
- changes in the vessels of the retina, visual impairment,
- aortic dissection.
Hypertension increases the risk of death from vascular causes, which only underlines the importance of preventing and treating hypertension properly. Hypertension is a modifiable risk factor for death from cardiovascular causes. That is why a proper lifestyle is so important, which prevents both the development of hypertension and allows for better blood pressure control in a situation where we already have this disease.
Unhe althy diet, high in fats and simple carbohydrates
The first of the habits that favor the development of hypertension iseating foods rich in saturated fats and simple carbohydrates. Examples of such products are most of the sweets available in stores, chips, but also fasf-food meals. Such products make it easier to become overweight and obese, which has been proven to lead to an increase in blood pressure.
What products should you choose to lower blood pressure and prevent its increase? Treatment guidelines for arterial hypertension recommend in particular:
- avoiding foods high in animal fats,
- increasing the consumption of fruit and vegetables and other plant-based foods,
- replacing fatty animal foods with fish, vegetables and other products containing unsaturated fatty acids (a lot of unsaturated fatty acids are found primarily in olive oil and fatty marine fish).
If we are looking for a diet that would meet the above criteria, then the perfect solution is to follow the Mediterranean diet. This diet is recommended by many scientific societies, which confirms its he alth properties. The Mediterranean diet has been proven to reduce the risk of cardiovascular disease.
Overweight and obesity and hypertension
Abnormal body weight is another risk factor for the development of high blood pressure. Overweight and obesity is a significant problem in Poland. Data from the National He alth Fund show that up to 46% of women and 62% of men in our country are overweight or obese.
It is worth mentioning that obesity is already recognized as a disease, although many of us still associate excessive body weight with an aesthetic defect. Overweight is a situation when the BMI is at least 25 kg / m2, and when its value is ≥ 30 kg / m2 - we are already dealing with obesity.
Research shows that a weight loss of 5 kg is associated with a drop in blood pressure of 3.6 - 4.4 mm Hg. By maintaining a he althy body weight, we prevent the development of hypertension, but also support its therapy, which may be associated with a lower dose of antihypertensive drugs.
Eating a lot of s alt and blood pressure values
Research shows that s alt, or sodium chloride (NaCl), adversely affects our blood vessels. Sodium may adversely affect vascular stiffness and thus vascular resistance, which leads to arterial hypertension.
Therefore, avoid excessive sodium intake, i.e. s alt. According to research studies, limiting s alt intake by 4.4 grams per24 hours a day causes a decrease in blood pressure by 2.8 - 5.4 mm Hg.
Hypertension treatment guidelines recommend that you consume no more than 5 grams of table s alt per day. Reducing your s alt intake, as well as losing weight, can reduce your blood pressure medication.
However, remember not to modify your treatment yourself - a doctor can do it after assessing our blood pressure values. What's more, studies have also shown that reducing s alt intake reduces the risk of cardiovascular events (here we mean myocardial infarction as well as stroke).
It is important to be aware that most fast-food meals, bakery products or s alty snacks contain large amounts of s alt, so limiting sodium consumption does not only mean avoiding s alting dishes. You should also remember to avoid excessive consumption of these types of foods.
Consuming energy drinks and hypertension
Another category of products that can raise blood pressure are popular energy. These drinks contain huge amounts of caffeine which raises blood pressure. What's more, these products contain licorice, which, after metabolic changes, is able to stimulate special mineralocorticoid receptors, which in turn leads to an increase in the effect of cortisol on the body and an increase in blood pressure.
Studies show that licorice consumption increased blood pressure by up to 14 mm Hg. Based on the above information, we can safely say that if you want to maintain proper blood pressure - it is worth avoiding energy drinks.
Alcohol consumption and blood pressure
The Guidelines for the Treatment of Hypertension report that alcohol consumption increases the risk of cardiovascular events. Consumption of increased amounts of alcohol reduces the effectiveness of antihypertensive drugs, therefore people suffering from arterial hypertension should limit the amount of alcohol consumed.
According to the recommendations, people with arterial hypertension should limit their alcohol consumption:
- in men, up to 20-30 g of pure ethanol per day, but no more than 140 g per week (for example, 2 glasses of wine 5 times a week),
- in women, up to 10-20 g of pure ethanol per day, but not more than 80 g per week (e.g. 1 glass of wine 5 times a week).
To understand these guidelines better, remember that 10 g of pure ethanol is contained in 250 ml of beer, 125 ml of wine and 25 ml of vodka. Certainly, these standards can also be applied toyourself, so that alcohol will not adversely affect our blood pressure and cardiovascular system.
Smoking and hypertension
Another stimulant worth mentioning in the context of arterial hypertension is cigarettes. Smoking even one cigarette adversely affects the blood pressure and accelerates the heart rate.
Raised blood pressure and fast heart rate persist for about a quarter of an hour after smoking a cigarette. It should be emphasized here that passive smoking also has an impact on the cardiovascular system.
In addition, smoking increases the risk of:
- ischemic heart disease,
- stroke,
- diseases of peripheral arteries,
- development of atherosclerosis,
- many cancers, especially lung cancer,
- development of chronic obstructive pulmonary disease.
It is worth giving up smoking not only because of blood pressure, but also because of the oncological risk of this addiction.
Lack of physical activity
A sedentary lifestyle and low physical activity are slowly becoming the bane of our times. Physical activity reduces the risk of developing cardiovascular diseases, but also lowers blood pressure. Scientific research has shown that regular physical activity lowers blood pressure by as much as 2-11 mm Hg (depending on its type).
What is more, physical exercise facilitates the fight against obesity and helps to maintain a he althy body weight, which also, as already mentioned in this article, allows you to maintain normal blood pressure values.
Guidelines recommend that people with abnormal blood pressure regularly engage in moderate-intensity exercise for at least 30 minutes, 5-7 days a week.
He althy habits and blood pressure - summary
To sum up, many factors of everyday life have a significant influence on the maintenance of normal blood pressure. A he althy diet, regular physical activity or avoiding stimulants are those habits that can be developed independently, but also with the help of nutritionists and doctors.
If we cannot cope with nicotine addiction, it is worth going to your family doctor who can offer us pharmacological support.