Everything You Need To Know About High Blood Pressure

June 21, 2024 • written by Jonida Gjolli

What is high blood pressure anyway?

Blood pressure describes the force with which the blood presses against the walls of the blood vessels. If this pressure is permanently elevated, we speak of high blood pressure or hypertension. Around the world, one in three adults suffers from high blood pressure, which corresponds to around 1.3 billion people. Since the risk of developing high blood pressure increases with age, three out of four people over 70 have high blood pressure.

If the pressure is too high, it can lead to serious long-term health damage. Increased blood pressure is the cause of cardiovascular diseases such as heart attacks, strokes and kidney failure and is therefore the number one cause of death all over the world.

People with high blood pressure generally don't notice any symptoms, which is why screening is so important.

How should you measure blood pressure?

To measure blood pressure correctly, you should follow a few important steps:

1- When to measure

Measure your blood pressure twice a day - in the morning before you start the day and in the evening before you go to bed.

2- Preparation

Before the measurement you should relax and calm down. Do not perform any other activities during the measurement and wait at least 30 minutes after physical exertion.

3- Position

Sit relaxed on a chair with both feet flat on the floor. Place the cuff at heart level (for upper arm devices: place the cuff on the upper arm at heart level and for wrist devices: place your wrist on your chest at heart level).

4- Measuring process

Conduct at least two measurements, ensuring they are taken at least one minute apart. Record the values of both measurements.

5- Documentation

Keep a blood pressure diary. Document the measurements for seven days, two measurements in the morning and two in the evening. If you notice high values, discuss the findings with your doctor.

How can I lower my blood pressure?

The blood pressure lowering measures include:

1- Blood pressure lowering diet: Important nutrients and foods

The so-called “Western diet” is widespread in many industrialized countries. It is characterized by a high proportion of processed foods, high sugar and salt, saturated and trans fats, low fiber content and high meat consumption. Switching from a Western diet to a more balanced and nutritious diet can reduce the risk of many chronic diseases, including the risk of high blood pressure.

The DASH study has shown that a diet rich in fruits and vegetables and low in saturated fats can both reduce the risk of hypertension and help control blood pressure in hypertensive individuals. [1] [2]

Potassium intake Increasing potassium intake can reduce blood pressure and stroke risk through improved vasodilation. Excellent sources of potassium include: beetroot leaves, chard, spinach, potatoes, tomatoes and beans. If you have impaired kidney function, be careful with potassium intake as it can lead to hyperkalemia and cause cardiac arrhythmias.
Nitrate-containing vegetables There is evidence that some vegetables may lower blood pressure by providing antioxidant flavonoids that promote the production of endothelial nitric oxide. They also suppress enzymes involved in the formation of superoxide radicals, which reduce the availability of nitric oxide. Arugula is particularly high in nitrates; Cilantro, rhubarb, lettuce and other leafy greens are also excellent sources. [3] [4] [5]
Different types of tea Hibiscus tea, rich in antioxidants and anthocyanins, reduced systolic blood pressure by an average of 7.6 mmHg and diastolic blood pressure by 3.5 mmHg in a meta-analysis of five randomized control trials. Black tea and green tea also reduce blood pressure with long-term consumption of more than 12 weeks. [6] [7]
Whole grains Eating three whole grains a day also lowers blood pressure and reduces the risk of blood pressure. [8] [9]
Soy and other plant proteins Numerous studies have shown that soy protein significantly lowers blood pressure (approximately 5-8 mmHg systolic, approximately 2.5-5.0 mmHg diastolic) in both normotensive and hypertensive individuals. [10]

2- Movement

Everyday exercise Try to move as much as possible every day. This includes activities such as climbing stairs, walking and cycling.
Training New studies have shown that isometric resistance training reduces systolic blood pressure (SBP), diastolic blood pressure (DBP) and mean arterial pressure. This effect is more pronounced than previously reported with dynamic aerobic or resistance training. [11]

But what is isometric training?

Isometric resistance training is a form of strength training in which the muscles work against an immobile object or force without changing the length of the muscle. It can be performed in various forms, including holding a position for a specific time (e.g. planks), tensing muscles against a fixed resistance (e.g. wall presses), or using isometric equipment such as hand grippers or resistance bands.

References

One-Day Meal Plan For High Blood Pressure (Hypertension)

Breakfast - Overnight Oats

Ingredients:

2/3 cup old fashioned rolled oats
1 cup Soya Milk
6 Tablespoons plain fat-free yogurt
2 teaspoon chia seeds
2 teaspoon maple syrup
pinch of cinnamon, optional
dash of vanilla, optional
1 cup fresh mixed berries

Preparation: Add oats, milk, yogurt, chia seeds, maple syrup, half of the fresh berries and vanilla and cinnamon into a jar or storage container with a lid. Stir ingredients together. Place in the fridge overnight. The next morning (or when ready to eat) top with the rest of the fresh berries and enjoy!

Mid-Morning Snack

1 apple approx. 150g
5 almonds
1 cup green tea

Lunch (1st Meal) - Arugula Salad

Ingredients: (4 Servings)

2 cups of cherry tomatoes
1 small red onion
4 cups of argula
1/2 cup basil
1/4 cup cilantro
1/2 cup butterleaf lettuce
2 minced garlic cloves
3 tbsp vinegar
1 tbsp honey
1 tbsp dijon mustard
1/2 cup olive oil
salt and pepper

Preparation: Wash and cut the cherry tomatoes in half. If you don't have cherry tomatoes, you can use 6-7 pieces of dried tomatoes instead. Cut the onion in thin slices. Wash and dry the argula along with the green salad and set them aside.

To prepare the vinaigrette, in a small bowl, add olive oil, vinegar, salt, pepper, dijon mustard, honey and minced garlic. Stir well until all the ingredients are mixed.

Add all the vegetables to a bowl and dress with the vinaigrette you just prepared.

Lunch (2nd Meal) - Baked Salmon with Herbs & Veggies

Ingredients:

4 salmon fillets with skin ca. 110g each
vegetables cut into thin slices or cubes
fresh spices (dill or basil)
lemon slices
salt and pepper

Preparation: Cut 4 pieces of baking paper large enough to wrap each salmon fillet. Coat the fillets with salt, pepper, and your favorite vegetables or spices such as thyme, dill, spinach, ginger, red pepper, carrot, red pepper, broccoli, etc.

Cut the vegetables to the right size in relation to the time they need to bake. For example, carrots take longer to soften more so you need to cut them into smaller pieces, while squash can be cut a little bigger.

Wrap them in baking paper so that no air escapes and bake them in a preheated oven at 200 C. When they are done, take them out and leave to cool. Once cooled, serve and enjoy!

Afternoon Snack

120ml natural yogurt
1 cup fresh berries
1/2 cup hibiscus tea

Dinner - Lemon Spinach Chicken Soup

Ingredients: (6 Servings)

900 g boneless; skinless chicken breast; cut into 3 cm cubes
1 cup diced onion
1 teaspoon salt
2 cups diced celery
1 cup diced carrots
1 tablespoon minced garlic
6 cups homemade chicken broth or water
1 bay leaf
2 teaspoons chopped fresh or dried thyme
1 teaspoon lemon peel
340g baby spinach
1⁄4 cup freshly squeezed lemon juice

Preparation: Heat the olive oil in a large soup pot over medium-high heat. When the oil is hot, add the chicken cubes and fry for 5 to 10 minutes or until the chicken begins to brown. Add the onion, garlic, and salt and cook, stirring occasionally, 2 to 3 minutes or until the onion becomes translucent. Add the celery and carrots and cook, stirring occasionally, for another 2 to 3 minutes. Add broth, bay leaf, thyme and lemon zest. Increase the heat to high and bring to a boil.

Once the soup is boiling, reduce the heat to a simmer, cover with a tight-fitting lid and cook for 30 minutes. After 30 minutes, stir in the spinach and lemon juice. Let the soup simmer for another 15 minutes so that the spinach wilts and all the flavors combine. Serve hot with a slice of approx. 40g rye bread.

For the full meal plan tailored for High Blood Pressure, check out Feat - Nutrition Coach app.

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## Sources of Recommendations Feat by Yona is a health and lifestyle app that provides guidelines and recommendations to help you on your journey towards a healthier life. While encouraging your understanding of what nutrition, exercise and healthy habits