Hypertension, the Silent killer disease explained- Nutrition facts

Mundi Laura
Aug 27, 2023
4 min read

Hi there!

Want to know what exactly hypertension is, it's symptoms and it's possible remedies!? Welcome! I'm glad to put you through.

So let's first start off by defining 2 basic terms you'll be hearing through out this insightful conversation. Hypertension and blood vessel

Hypertension, or high blood pressure, is a condition where the force of blood against the walls of our blood vessels is consistently too high. It's characterized with values of >139mmHg/>89mmHg
Blood vessels carry blood through out our body.

What exactly causes high blood pressure!?

High blood pressure sets in, in 2 cases:

When our blood vessels are narrow maybe because they have been blocked by e.g plaque (cholesterol deposits) which is basically just fat, or because they have contracted due to hormonal changes like adrenaline rise.
Because the volume of blood in the vessels is increased. Usually due to high salt and sugar and water intake. Suprised!? I'll tell you how

Salt intake. High salt intake is the major cause of hypertension! This is because when the amount of salt in the blood vessels increase-due to what we call the salts hygroscopic nature (simply think of it as osmosis)- the salt pulls water into the blood vessel and so the quantity or volume of blood in the blood vessel increases this means there is a larger amount of blood in our body than what is considered normal. There fore what happens is, the blood pushes against the blood vessels and hence it's exerting a higher pressure on the vessels than if the blood volume was lower. :) I hope you get it now

Sugar. Sugar on its own doesn't increase blood pressure. However, sugar is a contributing factor to hypertension because it doesn't matter if you consume small amounts of salt, a high amount of sugar in your blood stream will enhance the uptake of salt into the blood and so water is absorbed into the blood stream and pressure increases just as explained above.

There are other causes of hypertension which are

Overactive Hormones: Certain hormones in our body, can cause the blood vessels to constrict or become narrower. As a result, blood pressure rises.
Unhealthy Lifestyle Habits: Apart from consuming too much salt in our diet, being overweight or obese, not getting enough physical activity, and excessive alcohol consumption can also contribute to hypertension
Genetic Factors: Sometimes, hypertension can be inherited. This is because genetic factors can influence how our body regulates blood pressure.

How to tell if you are hypertensive

It's important to note that hypertension often doesn't have noticeable symptoms, which is why it's often called the "silent killer" some symptoms may include

Headaches
Dizziness and blurred vision
Shortness of breath
Chest pain
Fatigue and irregular heartbeat

Regular blood pressure check-ups are necessary to detect and manage it. If left untreated, hypertension can lead to serious health problems like

heart disease
stroke
kidney disease.

And etc.

How to manage hypertension

Hypertension is a chronic condition that typically cannot be cured. However, it can be effectively managed and controlled through various lifestyle changes and, in some cases, medication. Regular monitoring of blood pressure is crucial to ensure hypertension is effectively managed. This can be done at home with a home blood pressure monitor or during routine check-ups with a healthcare professional.

By monitoring blood pressure, adjustments to lifestyle or medication can be made as needed to maintain optimal control.

This typically involves lifestyle changes, such as:

Eating a healthy diet. This includes adopting a diet that is low in sodium (salt), saturated fats, and cholesterol, while being rich in fruits, vegetables, whole grains, lean proteins, and low-fat dairy product. This comprises A DASH diet -DASH diet is the primary approach to lower blood pressure.
Exercising regularly. Although it doesn't mean an intensive workout session, exercise is very important because it increases the flow of blood through out the body, unclogs blocked blood vessels and improves heart health
Managing stress by meditation exercises or eating dark chocolates for example which is very rich in antioxidants can help lower stress levels and hence lower hypertension.
Limiting salt intake. As explained earlier salt increases blood volume and so the pressure of blood against the vessels increases and hence blood pressure increases.
Lifestyle changes like quitting smoking and reducing alcohol consumption, reducing fries and processed foods due to their saturated and trans fats concentrations is a big step towards lowering blood pressure
Medication: In some cases, lifestyle changes alone may not be sufficient to control blood pressure. Healthcare professionals may prescribe medications to help manage hypertension. .

How to lower blood pressure at home

If your blood pressure is elevated and you want to see an immediate change,

lie down and take deep breaths. This is how you lower your blood pressure within minutes, helping to slow your heart rate and decrease your blood pressure.
Taking fruits like bananas, eating spices like garlic, eating fish like salmon and tuna rich in omega 3 and Omega 6, is a very effective way to lower blood pressure

While limiting your salt, sugar, saturated fat intake and etc, It's recommended to work closely with a healthcare professional, such as a Dietetitian, Primary care physician or a Cardiologist, to create an individualized hypertension management plan based on your specific needs and medical history.