Hypertension

Written by on July 16, 2022

Last updated on July 16, 2022 at 11:07 am

A Guide to Understanding Hypertension

Hypertension, or high blood pressure, is one of the most common diseases in the world today. It is a leading cause of mortality which affects 1 in 4 men and 1 in 5 women, according to the World Health Organization [1].

As one of the main features of metabolic syndrome, arterial hypertension is mostly caused by a combination of stress and poor dietary habits maintained over time.

High blood pressure is a cardiovascular risk factor, which means it increases the risk of developing conditions like heart disease and more severe acute events like strokes and heart attacks.

What is Hypertension?

High blood pressure or arterial hypertension is a condition in which blood pressure in the arteries is too high. Let’s take a water filled balloon for example: The pressure inside the balloon can increase either because the balloon contains too much water, or because the sides of the balloon are being squeezed tightly.

Similarly, arterial hypertension is usually caused by one of these factors or the association of the two: Either there’s too much water in the blood stream (retention), or the walls of the arteries are tighter than they should be (constriction and vascular resistance).

What causes Hypertension?

In some rare cases, it will be secondary to other conditions like adrenal tumors or kidney artery diseases. In this case, high blood pressure is a symptom and not a disease in itself. It will usually disappear after the underlying cause is cured.

However, most of the time, high blood pressure is caused by an association of retention and increased vascular resistance.

Retention refers to the storage of excess fluid in the body. When retention occurs, too much water circulates in the bloodstream, instead of being excreted through the kidneys as urine.

Aside from hormonal reasons (like pregnancy-related water retention), the most common cause of water retention is excessive salt intake. Consuming too much salt blocks the excretion of water. As long as there is excess salt in the body, excess water will remain in the bloodstream.

The second mechanism of hypertension is vascular resistance. Increased constriction of the blood vessels is caused by hormonal factors. Hormones and transmitters like adrenaline (a stress hormone) can increase vascular resistance.

Hypertension development is also linked to genetics, gender, and ethnicity. Sometimes high blood pressure can appear in members of the same family, but that’s not always a consequence of their genetics. Most of the time, it is just a reflection of the whole family’s bad lifestyle and dietary habits. Since most family members eat and live the same, it makes sense that they will develop the same diseases.

Effects of High Blood Pressure

Hypertension, or high blood pressure, is frequently called a silent killer because it has no to very few symptoms. Many people ignore that they have hypertension, which is why it’s important to measure blood pressure regularly even in the absence of symptoms.

In some cases, this condition can cause symptoms like swelling or edema, especially in the lower extremities, headaches, nosebleeds and a buzzing sensation in the ears.

With time, shortness of breath may appear as a sign of chronic heart fatigue.

In high blood pressure, there is too much blood to pump and there’s a resistance which the heart has to pump against (constricted arteries).

The heart is a muscle, and like any other muscle it will grow in size if overworked. The bigger the heart grows, the less it is able to perform its pumping function, and that’s when heart failure happens. In fact high blood pressure is a leading cause of heart failure [2].

In the arteries, as a consequence of the chronic elevation of pressure, end organ damage starts to happen [3]. Organs like the kidneys are especially sensitive to hypertension and vascular damage and as a result they will stop working and gradually go into failure [4].

The constant strain from the elevated pressure on the inner walls of the arteries makes them more prone to damage and injury, which can cause atherosclerosis and evolve into chronic cardiovascular disease.

Nutritional Guidelines for High Blood Pressure

The most important dietary guideline for hypertension management is the reduction of salt intake. Salt and sodium are sometimes used interchangeably because salt is made of sodium, and sodium is the actual culprit responsible for water retention.

The problem with sodium is its excessive use in high doses in processed and packaged foods. Sodium serves as a cheap preservative that prevents spoilage, but it also acts as a taste enhancer. Sodium additives in packaged and processed foods account for the excessive consumption of salt worldwide [5].

Packaged, junk and processed foods are high in sodium and need to be avoided at all costs. They include cheese, canned goods, processed meats, packaged stocks and condiments, refined cereals and so on.

Aside from limiting salt intake, a particular category of foods is known to help. These foods are known as natural diuretics. Diuretics stimulate the elimination of excess water through urine. They therefore decrease retention and help to lower blood pressure.

Stress management is necessary in order to limit the release of stress hormones which constrict the vessels and increase blood pressure.

High Blood Pressure – Recipe

Hibiscus Pink Lemonade

In order to lower your blood pressure, we suggest this fresh and delicious lemonade recipe made of hibiscus tea and lemon juice.

Hibiscus is a popular plant widely used as an herbal tea. Hibiscus tea has many benefits; it is a powerful antioxidant and a natural diuretic that helps to decrease retention and lower blood pressure [6].

Lemon juice is another popular antioxidant drink because of its high vitamin C content. Lemon juice is also proven to have potent diuretic properties that can help lower blood pressure [7].

What better way to combine these two ingredients than in a refreshing, delicious and healthy lemonade recipe?

Ingredients:

• ¼ cup of Hibiscus leaves or 5 small teabags
• Juice of 3 lemons
• 1 l or 4 cups of water
• ¼ to ½ cup of sweetener (honey, agave, maple or stevia)
• Optional: ice cubes + an additional lemon for garnish

Instructions:

• In a sauce pan, bring 2 cups of water to a boil. After the water has come to a boil remove the sauce pan from the heat.
• Add the hibiscus to the water and let it steep.
• After 5 to 10 minutes, discard of the hibiscus leaves or scoop out the tea bags if that’s what you used.
• Stir your sweetener into the hibiscus tea while it’s still warm.
• Allow your hibiscus tea to cool for 5 to 10 minutes.
• In a pitcher add your lemon juice, the remaining two cups of water and the hibiscus tea.
• You can add ice cubes at this point for extra refreshment.
• You can also cut the remaining lemon into thin slices and add it to the pitcher for garnish and extra vitamin C.
• You can consume this lemonade to cool down on a hot afternoon, or you can drink it throughout the day as a tonic as long as you use a healthy sweetener (no refined sugar!).

The Bottom Line

• High blood pressure is a very common disease worldwide.
• 1 in 4 men and 1 in 5 women have high blood pressure.
• It is called a silent killer because it has few to no symptoms.
• High blood pressure is caused by a combination of increased vascular resistance and water retention.
• It can cause end organ damage which result in organ failure.
• This condition may also be responsible for heart and kidney failures.
• High blood pressure is a cardiovascular risk factor and it increases the risk for developing cardiovascular disease and acute events.
• Hypertension can be caused by genetics, or poor lifestyle habits.
• Excessive salt intake is the most important cause behind retention.
• Stress reduction may decrease artery constriction and thus lower vascular resistance.

Food group:	Nutritional guideline:	Additional information:
Fresh produce, vegetables and fruits:	Allowed.	High in antioxidants and vitamins, great for overall health. Foods high in potassium like bananas and spinach can help the kidneys eliminate excess sodium and water in the body [8].
Nuts and seeds:	Caution advised:	Healthy source of protein and fatty acids. Seeds are high in minerals that can help lower blood pressure. Make sure you consume unsalted nuts and seeds.
Grains and legumes:	Allowed.	Healthy source of protein and fiber.
Herbs and spices:	Recommended.	Some plants like hibiscus and verbena are diuretics. Spices like cinnamon and turmeric improve cardiovascular health.
Processed meats:	To avoid.	Contain high levels of sodium. Also high in trans-fats, which are terrible for cardiovascular health.
Cheese and some butters:	To avoid.	Contain very high levels of sodium which is used as a preservative and to add flavor.
Packaged foods like stock and canned beans.	Caution advised.	High in sodium, look for sodium free alternative.
Refined carbohydrates like cookies, cereals and bread.	To avoid.	High in sodium which is used as a taste enhancer and preservative. Even sweet tasting foods contain high levels of sodium.
Condiments and sauces:	Caution advised.	Most packaged sauces and condiments are high in salt and should be avoided. Soy sauce is especially high in sodium. Look for low sodium alternative.
Coffee and tea:	Caution advised	While coffee is a diuretic, it can also increase vascular resistance and should therefore be consumed in moderation. Tea has antioxidant and diuretic properties and is recommended as a substitute to coffee.