What is blood pressure?
Blood pressure is the pressure that blood exerts on the walls of the arteries as it flows through them. Blood pressure depends on the flow of blood and the resistance that our vessels offer to this flow. Blood pressure is recorded with two numbers, e.g. 140/90. The first number refers to the systolic pressure, which is known as the “big” pressure, and the second number refers to the diastolic or “small” pressure. Systolic is the pressure exerted on the arteries when the heart contracts to push blood through the arteries to the organs of the body, and diastolic is when the heart relaxes to receive new blood. A normal pressure should be lower than 120/80 mm Hg.
What is hypertension?
High blood pressure or hypertension is a chronic condition that makes the heart work harder than normal to circulate blood through the blood vessels. This puts a strain on the walls of the arteries and, in the long term, causes damage and injury to the veins. Specifically, high blood pressure refers to systolic pressure above 140mmHg or diastolic pressure above 90mmHg.
What are the symptoms of hypertension?
There are usually no specific symptoms that indicate that someone has high blood pressure. Hypertension is also known as “the silent enemy”, as it gives almost no symptoms until some damage has been caused to the heart. But some studies have shown that symptoms such as headache, sleep disturbances, emotional disturbances and dry mouth are common in people with high blood pressure.
How common is it?
The World Health Organization reports that the number of hypertensive people worldwide is around 600 million. It is also estimated that only half of hypertensive people are aware that they have the disease and of these, only half are under treatment. In Greece, according to the Hellenic Hypertension Society (HHS), it is estimated that hypertension affects over 2 million.
What are the causes?
Essential hypertension constitutes the majority of cases as it seems to affect 95% of patients. It is essentially of unknown cause and is mainly related to heredity. In people with hypertensive parents, the probability of developing hypertension exceeds 70%.
Other factors that have been associated with hypertension are obesity, increased salt intake, smoking and a sedentary lifestyle. It usually appears after the age of 30, but can even occur in children.
In a few cases, less than 5%, hypertension is due to a specific disease (secondary hypertension). The most common causes of secondary hypertension are chronic kidney disease, sleep apnea and renal artery stenosis, primary aldosteronism, and Cushing’s syndrome.
What are the treatment options?
Stop Smoking
Smoking is one of the important causes of hypertension. Even a single cigarette is enough to cause a temporary increase in blood pressure, which returns to normal levels after about 30-60 minutes. A study showed that quitting smoking after a myocardial infarction reduces the risk of death by 33% over 5 years.
Reduce alcohol consumption
Excessive alcohol consumption is associated with the presence of hypertension, as well as an increased risk of stroke, and at the same time prevents the antihypertensive effect of medications.
Excessive alcohol consumption – three or more drinks per day – is responsible for approximately 7% of cases of hypertension. Moderate consumption of mainly red wine has positive effects on the heart and blood pressure reduction, due to the antioxidant substances it contains, the flavonoids. In general, it is recommended that total alcohol consumption not exceed two alcoholic drinks per day for men and one for women.
Physical Activity
To reduce blood pressure and protect against cardiovascular diseases, moderate-intensity aerobic exercise is recommended, e.g. walking, running, cycling, swimming, at least 4 times a week, for at least 40 minutes at a time. Regular physical exercise improves metabolism, stimulates the cardiovascular system, increases the heart’s endurance and helps prevent hypertension.
Reducing caffeine consumption
Although the effect of caffeine on blood pressure is usually transient, it is recommended to limit the consumption of coffee, chocolate, energy drinks and other caffeinated products in hypertensives who are sensitive to caffeine.
Pharmaceutical Treatment
When arterial hypertension does not subside despite changes in the individual’s lifestyle, then complementary treatment with antihypertensive medication may be deemed necessary, under the guidance of a doctor, without meaning that the individual will not continue to follow the lifestyle changes.
Stress Management
Psychology affects the regulation of blood pressure. Chronic stress involves constriction of blood vessels and an increase in heart rate, resulting in blood pressure remaining permanently high. There are types of exercise such as yoga that can help maintain calm and general well-being.
Weight Loss
Overweight and obese hypertensives, with a body mass index over 25 (Find your BMI here) benefit significantly from weight loss. Even a 5% weight loss can lead to a significant reduction in blood pressure.
Reduce Salt Intake
When we consume too much salt, our body retains fluid to eliminate excess sodium, a process that can lead to an increase in blood pressure. According to the American Heart Association, we should not exceed 1,500 mg of sodium per day, which is less than a teaspoon of salt. It has been estimated that 85% of the salt we consume is contained in processed foods, while table salt accounts for only 15% of the total salt we consume. The general recommendations state:
– Avoid table salt
– Replace salt in our food with spices, vinegar, lemon or fruit juices
– Do not use cubes in cooking and ready-made sauces
– Carefully read food labels on packaged foods and choose those with low sodium levels (it should be less than 5% to be considered low in sodium).
– Avoid cold meats, canned goods, pickles and pickles.
Diet
-Consumption of foods with potassium
Almost 50% of people with hypertension are salt-sensitive, which means that consuming large amounts of sodium greatly increases their blood pressure and puts them at risk of complications. Potassium is a valuable mineral that helps the body eliminate excess salt, thus reducing pressure. The recommended daily intake of potassium is 4,700 mg. Foods rich in potassium include green leafy vegetables, avocado, potatoes, sweet potatoes and bananas.
-Eat foods with magnesium
Magnesium helps dilate blood vessels so that blood can circulate freely in the body and prevent excessive increases in blood pressure. Magnesium is found in fresh fruits and vegetables, dairy products, legumes, poultry and whole grains.
-DASH (Dietary Approaches to Stop Hypertension) Diet
This model is currently the main dietary model for combating high blood pressure. This specific dietary model significantly reduced systolic and diastolic pressure, with results becoming apparent in just 2 weeks. The DASH Diet emphasizes fruits and vegetables (8-10 servings/day) and low-fat dairy products (2-3 servings/day). It also includes whole grains, poultry, fish and nuts and is low in fat, i.e. red meat, sweets and sugary drinks.
-Mediterranean Diet
Two large studies, the EPIC study and the ATTICA study, examined the relationship between the Mediterranean diet and blood pressure. The more closely the Mediterranean pattern is followed, the more beneficial the results are in managing blood pressure. This beneficial effect is due to olive oil, fruits and vegetables. This type of diet, which is very close to the dietary pattern of our country, led to a 26% lower risk of hypertension.
In conclusion, hypertension is a very common asymptomatic disease. Management measures include maintaining a healthy weight and regular physical activity. A diet rich in fruits, vegetables, legumes, whole grains, fish, nuts and low-fat dairy products has beneficial effects on health.
