Hypertension, also known as high blood pressure, can be influenced by many factors. I find the one that gets the biggest blame is salt. While in some cases this may be true, its excessive use in cooking is not the sole culprit. There are several other significant contributors to this health condition that warrant attention. I have found that addressing these other contributors can often can help mitigate having high blood pressure and either support someone’s ability to get off medication and/or prevent someone from going on blood pressure medication in the first place.
One of the underlying issues leading to hypertension is high blood sugar levels.
Consistently elevated blood sugar levels can damage blood vessels, impair their flexibility, and contribute to increased blood pressure. Therefore, it is crucial to manage blood sugar levels through a balanced diet, regular exercise, and other lifestyle modifications that support a healthy blood sugar level.
Dehydration is another factor that can contribute to hypertension.
When the body lacks proper hydration, it triggers physiological responses to conserve water, such as constricting blood vessels and increasing blood pressure. Maintaining adequate hydration by drinking enough water throughout the day is essential for overall health, including blood pressure regulation. Here are some tips to help with staying hydrated, but also make sure you are not overly hydrating with just water. Why? Because when you drink water without replacing electrolytes, you alter the concentration of electrolytes in your blood, especially the concentration of sodium.
An inadequate intake of essential minerals like magnesium and potassium can also impact blood pressure…not just sodium.
Both potassium and magnesium play vital roles in maintaining proper muscle function, including the muscles in blood vessel walls. Specifically, when there is a deficiency in potassium—even a moderate deficit—it increases the ratio of sodium to potassium, which then elevates blood pressure. Sodium and potassium work in concert with each other, they are the main electrolytes that regulate fluid balance. Sodium regulates fluids outside the cell and potassium regulates fluid inside the cell. Disturbances in either electrolyte will disrupt fluid balance. For instance: too much sodium will temporarily increase blood volume and blood pressure, but also inadequate potassium can lead to higher blood pressure. A delicate balance needs to be struck to keep things in check. Read here for signs of dehydration, which is often due to electrolyte imbalances.
The mineral magnesium does not govern fluid balance, but it has plenty of other jobs. In regards to blood pressure, low magnesium levels are associated with high blood pressure, so making sure we have enough magnesium in our diet can support healthy blood pressure levels. Specifically, magnesium is known to lower blood pressure by: relaxing blood vessels, acting as a natural calcium channel blocker, helps to increase nitric oxide, and reduces endothelial dysfunction, which is an imbalance between relaxing and contracting factors in blood vessels.
Excessive stress is a well-known contributor to hypertension.
When we experience stress, our bodies release hormones that can contribute to high blood pressure. The primary hormones involved in the stress response are adrenaline and cortisol. Adrenaline, also known as epinephrine, increases heart rate and constricts blood vessels, leading to elevated blood pressure. Cortisol, often referred to as the "stress hormone," can also raise blood pressure by promoting sodium retention and affecting blood vessel function. Managing stress in its various forms is a critical component to lowering blood pressure. Implementing stress management techniques like regular exercise, meditation, deep breathing exercises, and finding healthy ways to cope with stress. This will be different for everyone, so working on what your stressors are and how you react to them is key.
Processed foods, often high in sodium, unhealthy fats, added sugars, and void of nutrients are also linked to hypertension.
High Sodium Content: This is where salt has gotten a bad name, not in our cooking but in processed foods. Many processed foods, such as canned soups, packaged snacks, and fast food, are loaded with excessive amounts of sodium. As discussed above, just increasing sodium (without other minerals on board) disrupts the balance of fluids in the body and can cause fluid retention, leading to increased blood volume and elevated blood pressure.
Unhealthy Fats: Processed foods often contain unhealthy fats, such as trans fats and hydrogenated fats. These fats can contribute to weight gain, obesity, and can trigger inflammation in the body. Chronic inflammation can disrupt blood vessel function and contribute to high blood pressure.
Added Sugars: Processed foods typically are high in added sugars, as with unhealthy fats, excessive sugar consumption can lead to weight gain, insulin resistance, and inflammation, which can all contribute to hypertension.
Lack of Nutrients: Processed foods are stripped of essential nutrients during the refining and manufacturing processes. This can lead to deficiencies in minerals like magnesium and potassium, which play a crucial role in blood pressure regulation. As outlined above.
Understanding the multifaceted nature of hypertension allows individuals to take a comprehensive approach to manage their blood pressure effectively. By addressing factors such as high blood sugar, dehydration, inadequate mineral intake, excessive stress, and processed food consumption, individuals can make positive lifestyle changes that support optimal blood pressure levels which can also support cardiovascular health.