Make Blood Pressure a Priority

Hypertension is known as the “silent killer” because the symptoms rarely occur until the damage is advanced. Approximately 24% of Canadian adults aged 20 to 79 have hypertension;

50% for those aged 60 to 79. While 84% are aware of their condition, others have uncontrolled hypertension. Hypertension is highly correlated with age, increasing from less than 10% in adults aged 20–44 to over 70% in those over 80. 

In Canada, the blood pressure categories are as follows:
Normal: Less than 120/80 mmHg.
Elevated/High-Normal: Systolic 120–129 mmHg and diastolic < 80 mmHg.
Stage 1 Hypertension: Systolic 130–139 mmHg or diastolic 80–89 mmHg.
Stage 2 Hypertension: Systolic 140–179 mmHg or diastolic 90–109 mmHg.
Stage 3 (Severe/Hypertensive Crisis): Systolic 180 > mmHg or diastolic > 110 mmHg.

Note: Systolic blood pressure (SBP) is the upper number; diastolic blood pressure (DBP) is the lower number when measuring blood pressure. 

These guidelines are just that… guidelines. It is probably impossible for most people to keep their blood pressure within these ideal ranges all the time due to stress and lifestyle factors. However, the important thing to focus on in terms of these ranges is to ensure that blood pressure is within the optimal ranges for the most part. 

Lifestyle changes are the primary treatments for those with elevated blood pressure and Stage 1 hypertension and the new guidelines are a major attempt to switch the emphasis of treatment to prevention.  

There are various medications prescribed for high blood pressure including: thiazide diuretics, ACE inhibitors, calcium channel blockers, beta-blockers and angiotensin receptor blockers. 

Natural supplements are usually safer and can be quite effective for many people, but each health care practitioner and patient must choose which modalities would be most effective. A great deal can be done to improve hypertension with lifestyle interventions and stress reduction techniques, diet and exercise. 

Diet and Lifestyle Tips for Cardiovascular Health 

The DASH Diet – Dietary Approaches to Stopping Hypertension – is recommended by the various US and Canadian heart organizations. 

The Dash Diet
·         ≥ 4.5 cups of fruit and vegetables per day
·         ≥ 2 3.5-oz (100 g each) servings of fish, preferably oily fish, per week
·         ≥ 3 1-oz-equivalent (28 g each) servings of fibre-rich whole grains per day (defined as at least 1.1 g of fibre per 10 g of carbohydrate)
·         < 1500 mg of sodium per day
·         < 450 calories of sugar-sweetened beverages per week 

The 2018, the US News & World Report ranked the DASH diet and the Mediterranean diet as tied for the top spot. Both emphasize fruit, vegetables, whole grains, lean proteins, and moderate alcohol intake. The two diets also tied for first place as the best diet for people with diabetes. However, the Mediterranean diet was ranked as the easiest to follow.

The Mediterranean Diet
The Mediterranean diet is a nutritional model inspired by traditional dietary patterns of the countries of the Mediterranean basin, particularly Italy, Greece, and Spain. It consists primarily of:

•      Olive oil (primary fat)

•      High-vegetable/fruit intake

•      Whole grains

•      Moderate fish intake

•      Moderate dairy intake

•      Moderate wine consumption

•      Limited red meat and saturated fats

Epidemiological studies demonstrate that the Mediterranean diet may reduce the incidence of CHD, but further studies are needed. Regardless, the Mediterranean diet is a good dietary guide to follow for general health and prevention of disease, including diabetes, obesity, CVD, certain cancers, and dementia. Some of the benefits may be attributed to the antioxidant effects of olive oil, which may prevent the oxidation of LDL. While LDL and other lipids are not an issue, oxidized LDL is a problem.

 Populations that follow the Mediterranean diet also show a reduced incidence of hypertension. Several studies have demonstrated the antihypertensive properties of olive oil. It is suggested that the mechanism for blood pressure reduction is that olive oil is a calcium channel antagonist closely related to the common calcium channel blocker drugs. In another study published in the journal Circulation in 2017, the Mediterranean diet seemed to do better than statins – on average, statins reduce risk of death by about 28% in those who have had a previous heart attack. The Mediterranean diet was one of the top trending clinical topics of 2018.

 The “Blue” in Blueberries Reduces Blood Pressure 

Consuming 100 g (3.5 oz) of blueberries twice a day for four weeks has been found to lower SBP equivalent to BP-lowering medications. The researchers suggest that the anthocyanins that have antioxidant effects are responsible for this positive effect on the vascular system.
 

Flax Oil 

Flax oil contains the omega-3 alpha-linoleic acid. Canadian researchers examined the effects of daily ingestion of ground flaxseed on SBP and DBP. Individuals with a baseline SBP greater than 140 mm Hg who consumed 30 g of flaxseed daily for six months obtained an average reduction of 15 mm Hg in SBP and 7 mm Hg in DBP, while those with normal BP showed no effect. This study shows that simply adding flaxseed to the diet produces a potent blood pressure-lowering action in people with high BP.

 Water

Water intake affects blood pressure in two ways. First, when you don’t drink enough water, your body attempts to hold on to fluid by retaining sodium and therefore retaining fluid, leading to edema. Dehydration also affects the capillaries and causes them to slow/or shut down. When this happens, pressure builds up and puts more stress on the “pipes” (blood vessels), thereby elevating blood pressure. One of the best ways to lower your blood pressure naturally is by staying well hydrated. If you haven’t been consuming eight cups of water daily, increase your water intake gradually as it takes time to adapt to a new level of water intake.

Health tips to decrease your blood pressure include:

·         Lose weight – Even 10 lb of weight loss can lower blood pressure by several points.

·         Change your eating habits – Dietary factors that have been shown to reduce hypertension, at least for some patients, include raw foods, onion, garlic, whole oats, soy, olive and sesame oil, dark chocolate, pomegranate juice, fish, and reduction of excessive salt intake. Five servings of fresh fruit and vegetables daily can reduce elevated blood pressure.

·         Reduce alcohol consumption – Alcohol consumption is discouraged because it can raise blood pressure and contribute to kidney and liver damage. However, small amounts of red wine (< 300 mL per day) can have a positive effect on mortality.

·         Increase fibre intake – Multiple studies have shown that supplemented intake of dietary fibre (30 g per day) can lower both systolic and DBP. Similar amounts of flaxseed can also be of great benefit.

·         Reduce caffeine intake – A cup or two of coffee has a relaxing effect for some patients, but excessive caffeine and sugar can raise blood pressure. Green tea is a good alternative.

·         Rest and relaxation – Make sure to get adequate sleep and find ways to reduce your stress, such as exercise or meditation. Sleep deprivation increases the risk of obesity, diabetes, and hypertension. Several interesting studies show the positive effects of meditation for the management of stress-related disorders such as hypertension and other risk factors for heart disease. The physiological effects of meditation include decreased heart rate, reduced respiratory rate, reduced blood pressure, lower cortisol levels, and reduced free radicals.

·         Water, water, water – Keeping well hydrated can help maintain healthy blood flow. As little as five or six glasses of water daily can cut your risk of heart disease in half. Drink at least 1.5 L water daily (preferably filtered).

·         Exercise – Approximately 2.5 hours of exercise per week is generally recommended.

·         Reduce stress levels – Although the effects of stress are sometimes more difficult to identify and measure, stress can be an important factor in blood pressure. Herbal preparations, meditation, yoga, Tai Chi, and infrared sauna waves are effective ways to reduce stress.

 More on Exercise

 A recent Canadian Health Measures Survey (CHMS) found that 85% of Canadian adults currently do not meet the recommended amount of physical activity.

 Hypertension Canada recommends adults with hypertension accumulate 30–60 minutes of moderate-intensity aerobic exercise (such as walking, cycling, or swimming) 4–7 days per week to reduce blood pressure. This can be done in one session or multiple 10-minute bouts. Whereas the CHMS recommends adults 18-79 are advised to get 150 minutes of moderate-to-vigorous activity per seek in bouts of 10 minutes or more. 

The most important message on exercise is that the greatest benefits result from changing from no exercise to even small amounts of physical activity. Even brief bouts of physical exercise are beneficial, and there is no specific time threshold of benefit. Once you start moving more, you will build up to 75–150 minutes a week as time goes by.

 Exercise has to be done on a regular basis and it can take about three months to see the results on blood pressure, so don’t give up if you don’t see results immediately. Generally, aim for at least 30 minutes of aerobic activity most days of the week.

Any physical activity that increases your heart and breathing rates is considered aerobic activity, including: walking, climbing stairs, jogging, cycling, dancing, active sports, and active chores such as raking leaves, cleaning floors, or mowing lawsn.

Supplement Support for Healthy Blood Pressure 

L-theanine, an amino acid, may help reduce blood pressure, particularly the spikes caused by acute stress. It helps manage hypertension by promoting relaxation and inhibiting the nervous system's stress response.

Garlic supplements: Studies indicate that garlic supplements can significantly reduce hypertension (high blood pressure), often with effectiveness similar to standard blood pressure medications. Evidence suggests they can lower systolic blood pressure by about 7.7-10 mmHg and diastolic by 2.4-8.8 mmHg in those with hypertension

Beet root supplements are rich in inorganic nitrates, which the body converts into nitric oxide, a compound that relaxes and widens blood vessels, allowing blood to flow more easily. Studies show that regular consumption of beet juice or supplements can significantly reduce both systolic and diastolic blood pressure, in individuals with hypertension. Research indicates a maximum reduction of SBP by roughly 10.4 mmHg and DBP by 8.1 mmHg and the effects can appear within 30-60 minutes, peaking about 3 hours after consuming. 

Omega-3 fatty acid supplementation leads to improvements in cardiometabolic health risk factors. Omega-3s do not interact adversely with the common drug therapies used in the management and treatment of hypertension. In one study, SBP and DBP were reported to have decreased by 6 mm Hg and 5 mmHg respectively in a trial where hypertensive men received fish oil EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) for four months.

CoQ10 has been reported to exhibit significant reduction of SBP and DBP when added to conventional antihypertensive drugs. CoQ10 lowers blood pressure independently, and is particularly important for patients taking a statin drug, which can reduce the body’s production of endogenous CoQ10 by 40%.

Please talk to the knowledgeable staff at the Vitamin Shop for additional information.