Collection: High Blood Pressure

Blood pressure is measured in millimeters of mercury (mm Hg) and is expressed with two numbers:

1. Systolic pressure (the top number) - the pressure in your arteries when your heart beats.
2. Diastolic pressure (the bottom number) - the pressure in your arteries when your heart is resting between beats.

A normal blood pressure reading is typically around 120/80 mm Hg. High blood pressure is usually defined as a reading consistently equal to or greater than 130/80 mm Hg.

Primary (essential) high blood pressure: This type develops gradually over many years and has no identifiable cause. It is the most common form of high blood pressure.

Secondary high blood pressure: This type is caused by an underlying condition, such as kidney disease, hormonal disorders, or certain medications. It can appear suddenly and cause higher blood pressure than primary high blood pressure.

High blood pressure often has no obvious symptoms, resulting in the nickname the "silent killer." However, in some cases, especially when blood pressure reaches dangerously high levels, symptoms may occur. These can include:

Headaches: Severe headaches can be a symptom, particularly in hypertensive crises.

• Dizziness or lightheadedness: Feeling faint or dizzy can occur, particularly if blood pressure is extremely high.
• Nosebleeds: Frequent nosebleeds can be associated with high blood pressure.
• Shortness of breath: Difficulty breathing may be experienced in some cases.
• Chest pain: This can be a sign of serious complications and requires immediate medical attention.
• Visual changes: Blurred or impaired vision may occur.
• Fatigue or confusion: Unusual fatigue or mental confusion can be symptoms.
• Blood in urine: This can indicate kidney damage related to high blood pressure.

It’s important to note that these symptoms can also be related to other health issues and many individuals with high blood pressure may not experience any symptoms at all. Regular monitoring of blood pressure is crucial for early detection and management. If you experience any concerning symptoms, it's advisable to seek medical attention promptly. If left untreated, it can lead to serious health issues, including heart disease, stroke and kidney damage if not managed properly.

Yes, high blood pressure can have a genetic component. Family history is one of the risk factors associated with high blood pressure. Individuals with close relatives, such as parents or siblings, who have high blood pressure are at a higher risk of developing the condition themselves. This suggests that genetics can play a role in how the body regulates blood pressure. No DNA genetic test is available in South Africa yet, to determine your risk factors, but other tests like blood tests, urine tests, ECG (electrocardiogram) and ultrasound of the kidneys helps doctors to diagnose high blood pressure.

Overall, while genetics may provide a predisposition to high blood pressure, lifestyle and environmental factors play a critical role in its development and management. Maintaining a healthy lifestyle can help mitigate genetic risks.

Environmental factors and lifestyle choices significantly contribute to your risk of getting high blood pressure.

These include:

• Diet: High salt intake, low potassium intake, and unhealthy eating patterns can increase blood pressure.
• Physical inactivity: A sedentary lifestyle can contribute to weight gain and high blood pressure.
• Obesity: Excess weight can increase the strain on the heart and raise blood pressure.
• Stress: Chronic stress may contribute to high blood pressure.
• Age: Blood pressure tends to rise with age.
• Race: Certain racial and ethnic groups may be at higher risk for high blood pressure.
• Alcohol and tobacco use: Excessive alcohol consumption and smoking can increase blood pressure.

The American Heart Association guidelines provide the following definitions and classifications of elevated BP and stages of high blood pressure:

• Elevated BP with a systolic pressure (top number) between 120 and 129 mm Hg and diastolic pressure (bottom number) less than 80 mm Hg.
• Stage 1 hypertension, with a systolic pressure of 130 to 139 mm Hg or a diastolic pressure of 80 to 89 mm Hg.
• Stage 2 hypertension, with a systolic pressure of 140 mm Hg or greater or a diastolic pressure of 90 mm Hg or greater.

Of note, the International Society of Hypertension (ISH) and the European Society of Cardiology (ESC) have a higher BP threshold, defining high blood pressure as an SBP (systolic blood pressure) of 140 mm Hg or greater and/or a DBP (diastolic blood pressure) of 90 mm Hg or above.

High blood pressure may be primary, which may develop as a result of a variety of environmental or genetic causes, or it may be secondary to renal, vascular, and endocrine causes. Primary or essential high blood pressure accounts for 90-95% of adult cases, and secondary high blood pressure accounts for 2-10% of adult cases.

Risk factors

High blood pressure has many risk factors, including:

Age: The risk of high blood pressure increases with age. Until about age 64, high blood pressure is more common in men. Women are more likely to develop high blood pressure after age 65.

Race: High blood pressure is particularly common among black individuals. It develops at an earlier age in this race than it does in other races.

Family history: You're more likely to develop high blood pressure if you have a parent or sibling with the condition.

Obesity or being overweight: Excess weight causes changes in the blood vessels, the kidneys and other parts of the body. These changes often increase blood pressure. Being overweight or being obese also raises the risk of heart disease and its risk factors, such as high cholesterol.

Lack of exercise: Not exercising can cause weight gain. Increased weight raises the risk of high blood pressure. People who are inactive also tend to have higher heart rates.

Tobacco use or vaping: Smoking, chewing tobacco or vaping immediately raises blood pressure for a short while. Tobacco smoking injures blood vessel walls and speeds up the process of hardening of the arteries. If you smoke, ask your care provider for strategies to help you quit.

Low potassium levels: Potassium helps balance the amount of salt in the body's cells. A proper balance of potassium is important for good heart health. Low potassium levels may be due to a lack of potassium in the diet or certain health conditions, including dehydration.

Low magnesium levels: Magnesium helps regulate hundreds of body systems, including blood pressure, blood sugar, and muscle and nerve function. We need magnesium to help blood vessels relax. It's best to get the mineral from food, especially dark, leafy green vegetables, unrefined grains, and legumes. The RDA of magnesium is 420 milligrams (mg) per day for men ages 50 and older; 320 mg/day for women ages 50 and older.

Low calcium levels: Calcium is important for healthy blood pressure because it helps blood vessels tighten and relax when they need to. It’s best to get calcium from food.

Drinking too much alcohol: Alcohol use has been linked with increased blood pressure, particularly in men.

Stress: High levels of stress can lead to a temporary increase in blood pressure. Stress-related habits such as eating more, using tobacco or drinking alcohol can lead to further increases in blood pressure.

Certain chronic conditions: Kidney disease, diabetes and sleep apnea are some of the conditions that can lead to high blood pressure.

Pregnancy: Sometimes pregnancy causes high blood pressure.

High blood pressure is most common in adults. But children can have high blood pressure too. High blood pressure in children may be caused by problems with the kidneys or heart. But for a growing number of kids, high blood pressure is due to lifestyle habits such as an unhealthy diet and lack of exercise.

Regular check-ups with a healthcare professional are essential for monitoring blood pressure levels.

Very high blood pressure can cause headaches, blurred vision, chest pain and other symptoms. Checking your blood pressure is the best way to know if you have high blood pressure. If high blood pressure isn't treated, it can cause other health conditions like kidney disease, heart disease and stroke.

Talk to your healthcare professional about making lifestyle changes. If your high blood pressure is mild, then making these changes could be all you need to do. You will also feel fitter and healthier. If you need to take medication your doctor will talk to you about which one is best.

Making lifestyle changes such as staying physically active, eating the right amount of salt and sugar (this is a big culprit), limiting alcohol intake, stopping smoking and maintaining a healthy weight, is sufficient for most individuals. Getting 7- 9 hours of sleep daily is also important.

Instead of focusing completely on salt reduction to reduce blood pressure and risk of strokes and heart attacks, it is recommended to address sugar and processed food intake first. Inflammation also needs to be considered, which is the root cause of most chronic diseases including heart disease.

Eating a diet high in processed junk foods, eating out every day, and overconsuming refined sugars can contribute to inflammation.

Salt contains trace minerals and is still recommended in small amounts. Salt is needed to hydrate your cells and is an important part of staying properly hydrated, which is why some individuals often use electrolytes added to their water.

Celtic salt is a low sodium option to use in home-cooked foods. Swop packaged goods that you buy, for lower sodium-options, or even no-salt options. Add flavour to your meals, by using herbs, spices, ginger and garlic.

When you eat out, ask for lower salt options and avoid eating out frequently. Take control over your salt intake as much as possible.

Certain drugs can cause what is called a hypertensive crisis

• Steroids
• Medication for depression
• Recreational drugs
• Others include:
• Decongestants
• Birth control with hormones
• Pain medication that contain aspirin and ibuprofen
• Herbal Supplements like ginseng, guarana and licorice
• Immunosuppressants
• Stimulants like Concerta and Ritalin

Although stress may not directly cause high blood pressure, it can lead to repeated blood pressure elevations, which eventually may lead to high blood pressure.

It’s always best to try and get your nutrients from food. You can do this by eating more organic fruits, vegetables and low-fat dairy foods.

Eat more whole-grain foods, fish, poultry and nuts.

Cut back on foods high in saturated fats and trans fats.

Limit sodium, sweets, sugary drinks and red meats.

Getting enough minerals out of our food is difficult, with varying soil quality. The following supplements can be considered.

Athletes often take beetroot supplements to bolster exercise performance because this root vegetable improves blood flow and oxygen delivery to your muscles. Beetroot is high in nitrates which converts into nitric oxide in the body. Nitric oxide relaxes and widens the arteries, allowing more blood to flow through and significantly lowering blood pressure.

CoQ10 is an antioxidant produced by the body which cells use for growth and maintenance. Studies have shown that supplementation with CoQ10 may lower systolic blood pressure by up to 17 mmHg and diastolic blood pressure by 10 mmHg.

Fish oil may improve heart health by reducing blood lipid levels, inflammation, and high blood pressure. Studies show that those with high blood pressure may benefit from high-dose fish oil supplements. According to studies, a high intake of around 3g of omega 3 fatty acids each day, in food or supplement form, may be the ideal amount required to help lower blood pressure.

Green tea extract has been shown to have many beneficial effects against many diseases. Green tea and its major component epigallocatechin-3-gallate (EGCG) have been shown to lower blood pressure in a study conducted with healthy individuals, where green tea supplementation reduced systolic blood pressure by 2.99 mmHg and diastolic blood pressure by 0.95 mmHg.

Ginger is a tropical flowering plant and is classified as a member of the Zingiberaceae family. Ginger’s root or rhizomes is the part used as a spice. A study found that taking a ginger supplement daily for eight weeks significantly reduced systolic and diastolic blood pressure in individuals with high blood pressure.

Garlic, also known as allium sativum, is an herb related to onion, leeks and chives. Garlic supplements have shown effectiveness in reducing blood pressure in hypertensive patients.

L-arginine is an amino acid made by the body that assists with building of protein. L-arginine is also found in most protein-rich foods, including fish, red meat, poultry, soy, whole grains, beans and dairy products. An umbrella review of 7 meta-analyses in 4,676 individuals demonstrated that L-arginine supplements significantly reduced total blood pressure in individuals with high levels, as well as diastolic blood pressure in pregnant women with high levels.

Magnesium is an essential mineral found in the body. It is present in many foods (wholegrains, dark, leafy vegetables, legumes and nuts) and also as a dietary supplement. Magnesium serves as a cofactor in more than 300 enzymatic reactions. Studies show that magnesium supplements may help reduce blood pressure by increasing the production of nitric oxide, a signaling molecule that helps relax blood vessels. Recommended maximum dose of elemental magnesium is 400 mg/day for men and 310mg for women.

Melatonin is a hormone produced by the body in response to darkness. It assists with the timing or your circadian rhythms (24-hour internal clock) and sleep. A study conducted in men who took 2.5mg of oral melatonin, 1 hour before sleep for 3 weeks resulted in reduced systolic and diastolic blood pressure during sleep by 6 and 4 mmHg. According to the latest SAHPRA regulations, melatonin is now considered a schedule 3 medicine in SA and therefore not available on VitaGene. Please request a script from your doctor if this nutrient is required.

Potassium is a mineral that is necessary for the heart, kidneys and other organs to function normally. This mineral is also an electrolyte which conducts electrical impulses throughout the body and plays a role in blood pressure regulation. Some food sources of potassium include bananas, potatoes, avocado, dried fruits, sweet potatoes and spinach. Potassium works by promoting sodium excretion through the urine and helping blood vessels relax.

Probiotics are live microorganisms that have beneficial effects on an individual’s health and body. Probiotics may restore the composition of the gut microbiome and promote beneficial effects leading to prevention of gut inflammation and other intestinal diseases. In a review of nine studies, probiotic supplements significantly reduced blood pressure levels, compared with control groups. However, the researchers noted that treatment was more effective when multiple strains of probiotics were taken, the supplements were taken for 8 weeks or longer, and the daily dose was greater than 10 billion colony-forming units (CFU’s).

While several supplements may lower blood pressure levels, it doesn’t mean that every supplement is safe. It’s important to know that many supplements may interact with common drugs, including blood pressure medication. Thus, you should always consult your healthcare practitioner before adding any supplement to your routine. Your healthcare practitioner can help you select a high quality product with safe and effective dosing.