High blood pressure, or hypertension, is a condition that can develop without presenting noticeable symptoms. It increases the risk of heart attack or stroke, as well as placing significant strain on your body.
Several lifestyle factors contribute to the development of high blood pressure by affecting the body’s vascular system and overall cardiovascular health.
Weight
When someone is overweight, their heart has to work harder to pump blood, leading to increased pressure on blood vessels. Additionally, fat cells release hormones and chemicals that promote inflammation and reduce the efficiency of blood vessels, further raising blood pressure. (1)
Diet
A diet high in sodium can increase blood pressure by causing the body to retain water, as a way of trying to dilute blood sodium content. This extra fluid makes the heart pump harder, leading to increased pressure in blood vessels. An inflammatory diet high in processed foods contributes to the narrowing of blood vessels and inflammation, increasing resistance to blood flow, and so raising blood pressure.
The Mediterranean diet is a widely recommended approach for those looking to control their blood pressure. This diet emphasises nutrient-rich foods, including fruits, vegetables, whole grains, plant based proteins, and fish. (2)
Incorporating potassium-rich foods like bananas, spinach, and sweet potatoes can help balance sodium levels in the body, and Omega-3 fatty acids found in fatty fish, such as salmon and mackerel, exert beneficial effects on blood pressure by reducing cardiovascular inflammation.
Exercise
Inadequate physical activity leads to poor cardiovascular fitness, causing the heart to work harder during routine activities, and elevating blood pressure. An effective way to manage blood pressure is regular exercise. Aerobic exercises such as walking, jogging, and swimming strengthen the heart, improve circulation and lower blood pressure. (3)
Stress
Stress significantly impacts blood pressure, causing it to rise. When we experience stressors, the body releases hormones like adrenaline and cortisol, preparing us for a “fight or flight” response. This leads to an increase in heart rate and constriction of blood vessels, raising blood pressure. While these effects are usually short-term, chronic stress can lead to persistent high blood pressure. Managing stress through techniques such as relaxation exercises, meditation and yoga, physical activity, and proper sleep is vital to maintain healthy blood pressure levels. (4)
Sleep
Sleep plays a crucial role in regulating blood pressure. During deep sleep, the body’s systems experience a natural reduction in heart rate and blood pressure, restoring balance, and enabling the body to recover from daily stresses. Consistently poor sleep or sleep deprivation can contribute to elevated blood pressure. Studies show that people who suffer from conditions like sleep apnoea are at higher risk of developing hypertension. Maintaining a healthy sleep routine is essential for managing blood pressure and supporting overall heart health. (5)
Other lifestyle factors
Smoking can contribute by damaging the lining of blood vessels, reducing their elasticity and leading to increased resistance in the circulatory system. (6)
Alcohol can cause blood vessels to constrict, increasing blood pressure and making the heart work harder. Over time, excessive drinking may damage the blood vessel walls, leading to inflammation and a higher risk of developing cardiovascular issues. Chronic alcohol use can also weaken blood vessels, contributing to long-term health problems. Moderation is key; limiting alcohol intake to recommended levels can help maintain healthy blood pressure. (7)
Conclusion
These lifestyle factors place strain on your cardiovascular system, contributing to sustained high blood pressure and increasing the risk of heart disease and stroke.
Following a heart healthy diet and lifestyle, and maintaining a healthy weight, is essential for effective blood pressure management. Making informed lifestyle choices can help you take proactive steps to prevent high blood pressure and enjoy long-term cardiovascular health.
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Written by Zoe Hill, Nutritional Chef, Health Content Creator and Yoga Instructor
2) https://draxe.com/nutrition/mediterranean-diet/
5) https://www.sleepfoundation.org/physical-health/can-a-lack-of-sleep-cause-high-blood-pressure/