High blood pressure, or hypertension, is a prevalent health condition that affects millions of people in the UK. While factors such as genetics and age can contribute to hypertension, one of the most significant influences that can be controlled is diet./p>
Neglecting dietary considerations can exacerbate high blood pressure and increase the risk of severe health complications. In this article, we’ll explore the impact of diet on hypertension and how monitoring with Aktiia’s innovative blood pressure device can help individuals take control of their health.
Understanding the impact of diet on high blood pressure
You might not think about how snack foods and frozen foods – items that are common in our fridges, freezers and pantries – are impacting your heart health, but diet plays a crucial role in managing blood pressure levels. Consuming foods high in sodium, saturated fat and cholesterol can lead to elevated blood pressure. In addition, these foods can also lead to an increase in fat stored around the liver, which can subsequently cause type 2 diabetes and cardiovascular diseases.
As well as affecting your liver, eating a poor diet can also cause you to gain weight, with carrying excess weight, or being obese, increasing your risk of high blood pressure. A government survey in England in 2015 showed that over a quarter of adults were obese, and a further 41% of men and 31% of women were classed as being overweight. This is important, as there is a strong link between excess weight and high blood pressure; it’s thought that just over a quarter of adults in the UK have high blood pressure, but of these a significant proportion remain undiagnosed.
Unfortunately, in today’s fast-paced world, poor quality, energy-dense foods have become a staple in many diets. These foods, while convenient, are often laden with excessive sodium (in the form of salt), sugar, and unhealthy fats, contributing significantly to incidences of hypertension. A study in Canada has shown that a diet high in ultra-processed foods is linked to an increased risk of high blood pressure, obesity, and diabetes. The high sodium content of ultra-processed foods, in particular, is a key culprit in raising blood pressure levels, making it imperative to reconsider our reliance on these items.
Risks of untreated hypertension
Untreated high blood pressure poses significant risks to overall health by increasing strain on the heart and blood vessels, raising the likelihood of heart disease, stroke, and kidney damage. Additionally, hypertension can damage the arteries, leading to atherosclerosis (a build-up of plaques in the arteries) and potentially life-threatening complications such as heart attacks and aneurysms.
High blood pressure, high cholesterol and being overweight are considered risk factors for health conditions such as type 2 diabetes, heart disease and stroke, which means that making changes to lower your blood pressure – such as losing weight if necessary, getting active, and eating a nutrient-dense diet – can help keep your heart and body healthy.
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What can I do to lower my blood pressure immediately?
If you want to start lowering your blood pressure sooner rather than later, incorporate some lifestyle changes:
- Drink more water: Drinking plenty of water can help to flush out excess salt and water from your body, keep you hydrated and lower your blood pressure. This is because when your body is dehydrated, your heart has to work harder to pump blood through your body, which increases blood pressure.
- Stress less: One of the ways that reducing stress can lower blood pressure is by reducing the amounts of stress hormones in the body. These hormones, such as adrenaline and cortisol, can constrict blood vessels and increase heart rate, raising blood pressure.
- Cut back on sodium: The body needs a certain amount of sodium (found in salt) to function, but consuming too much can lead to high blood pressure. When salt intake is reduced, blood pressure is lowered.
- Quit smoking: Nicotine causes a temporary increase in blood pressure. When you quit smoking, your blood pressure returns to normal.
- Eat a low-sodium, high-potassium diet: A healthy diet that is low in sodium and high in potassium can lower blood pressure by helping to reduce the amount of fluid in the body and by helping the blood vessels relax. This may look like eating more vegetables with every meal and removing ultra-processed snack foods and convenience items from your diet.
- Exercise regularly: When you exercise, your heart muscle becomes stronger. This allows the heart to pump more blood with less effort. Exercising also helps to reduce the stiffness of your arteries which is beneficial because when your arteries are stiff, it is more difficult for your heart to pump blood through them. Finally, exercise can help you to lose weight, with being overweight being a major contributor to elevated blood pressure.
- Limit alcohol: Drinking too much alcohol can raise blood pressure to unhealthy levels. Having more than three drinks in one sitting temporarily increases blood pressure, but chronic heavy drinking can lead to long-term increases. Cutting back on alcohol consumption will help reduce blood pressure. The NHS recommends that men and women should have no more than 14 units of alcohol over a week on a regular basis.
Why it’s important to monitor blood pressure
Thanks to Aktiia’s innovative blood pressure monitoring device, individuals can track the impact of their diet on their blood pressure levels with ease. Aktiia’s lightweight, waterproof design makes it suitable for all adults, providing continuous monitoring for those up to 85 years old. By wearing an Aktiia device throughout the day, users can gain valuable insights into how their dietary choices affect their blood pressure, empowering them to make informed decisions about their health.
Take control of your health
It’s essential to remember that high blood pressure is a serious health condition that requires medical attention. While monitoring with Aktiia can provide valuable insights, it’s crucial to consult with a healthcare provider before making any changes to your diet or treatment plan. With Aktiia’s support, and guidance from medical professionals, individuals can take proactive steps to manage their blood pressure and reduce the risk of complications.
Disclaimer: This article is for informational purposes only and should not replace professional medical advice. Please consult with your healthcare provider before making any changes to your diet or treatment plan.
Sources:
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Liver fat directly raises risk of type 2 diabetes. Diabetes UK. https://www.diabetes.org.uk/about-us/news-and-views/liver-fat-risk-type-2-diabetes (Accessed December 2024)
Research reveals hidden dangers of high saturated fat diet. British Heart Foundation. https://www.bhf.org.uk/what-we-do/news-from-the-bhf/news-archive/2024/september/research-reveals-hidden-dangers-of-high-saturated-fat-diet (Accessed December 2024)
Managing Weight to Control High Blood Pressure. American Heart Association. https://www.heart.org/en/health-topics/high-blood-pressure/changes-you-can-make-to-manage-high-blood-pressure/managing-weight-to-control-high-blood-pressure (Accessed December 2024)
Four million people are living with untreated high blood pressure, new estimates show. British Heart Foundation. https://www.bhf.org.uk/what-we-do/news-from-the-bhf/news-archive/2019/may/four-million-people-are-living-with-untreated-high-blood-pressure (Accessed December 2024)
M. Nardocci; J. Y. Polsky; J.-C. Moubarac (2020). Consumption of ultra-processed foods is associated with obesity, diabetes and hypertension in Canadian adults. Can. J. Public Health, 112. 421. https://doi.org/10.17269/s41997-020-00429-9
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