Understanding High Blood Pressure:
Causes and Management

Introduction

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High blood pressure, also known as hypertension, is a common yet serious condition that affects millions of people worldwide. If left untreated, not managing high blood pressure can lead to severe consequences such as cardiovascular diseases, stroke, heart failure, atrial fibrillation, ventricular arrhythmias, and end-stage renal disease (Ventura & Lavie, 2017; Ventura & Lavie, 2019; Mancia et al., 2023). Understanding the causes of high blood pressure and how to lower blood pressure are paramount for long-term health and well-being. This article will explore these aspects to provide a comprehensive guide on managing high blood pressure to make people feel better about themselves.

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What Causes High Blood Pressure?

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1. Genetic Factors

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Genetics does contribute to the development of high blood pressure. If there is a family history, one is at an even higher risk of developing high blood pressure, with a higher chance of developing it before age 55 (Williams et al., 1991). Biological sex and age-specific genes also play a role, with prevalence being higher in men during early adulthood while women, especially postmenopausal women, have a higher prevalence in men from middle age onwards (Connelly et al., 2022; Wang et al., 2022).

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2. Unhealthy Diet

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Access to Westernized diets, like easy access to fast food and highly processed foods, is another contributing factor to high blood pressure.

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These highly processed foods are high in sodium and fats (especially saturated), which can elevate one's blood pressure (Shimbo, 2016). While these foods are consumed in excess, foods that are good for controlling blood pressure, like fruits, vegetables, nuts, and whole grains, are lacking in today's diets (Lelong et al., 2017).

 

3. Lack of Physical Activity

 

With everyone's busy lifestyles these days, it is more challenging to get enough exercise. Physical inactivity increases high blood pressure and can potentially lead to cardiovascular complications (Magobe et al., 2017; Maulana et al., 2023).

 

4. Obesity

 

Being overweight or obese is often the result of poor diet and lack of exercise, and it is one of the main factors of higher blood pressure. High blood pressure is especially problematic in overweight or obese individuals because it is present with other obesity-related comorbidities such as insulin resistance, oxidative stress, and other blood dynamic changes (Meouchy et al., 2022).

 

5. Excessive Alcohol and Tobacco Use

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Heavy alcohol consumption and smoking can elevate blood pressure through different means. Alcohol disrupts the central nervous system, which in turn triggers changes in psychological activities that raise blood pressure. Nicotine in tobacco products tightens blood vessels, which causes a rise in blood pressure (Edward et al., 2022). Furthermore, consuming alcohol and nicotine-containing products together intensifies blood pressure in greater magnitude compared to just taking one of the other (Vallée, 2023).

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6. Stress

 

The demands of today's society put extra stress on people, but those who have trouble managing stress over time (chronic stress) are especially at risk for increased blood pressure. Chronic stress taxes the nervous system, which leads to inflammation that results in higher blood pressure (Munakata, 2018).

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How to Lower High Blood Pressure

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1. Adopt a Healthy Diet

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DASH Diet

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Diet plays a crucial role in lowering blood pressure, with various strategies supported by research. Two diets in particular, The Dietary Approach to Stop Hypertension (DASH) diet and the Mediterranean diet, have been shown to reduce blood pressure levels effectively (Bazzano et al., 2013; Strilchuk et al., 2020; Filippou et al., 2022; Tse et al., 2023). These diets emphasize the consumption of fruits, vegetables, whole grains, and lean proteins while limiting red meat, sugar, and trans fats. Additionally, reducing sodium intake, increasing potassium, calcium, and magnesium consumption, and incorporating foods rich in mono- and polyunsaturated fatty acids can help lower blood pressure (Appel et al., 2009; Bazzano et al., 2013; Filippou et al., 2022; Tse et al., 2023) [5]. Furthermore, plant-based proteins like soy and legumes and specific nutraceuticals such as beetroot juice, magnesium, and vitamin C have shown promising results in reducing blood pressure levels (Strilchuk, 2020; Tse et al., 2023).

 

2. Increase Physical Activity

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Aerobic and strength training have been shown to reduce high blood pressure. While aerobic and strength training can reduce blood pressure, aerobic exercise has been shown to reduce daytime and resting blood pressure (Dimeo et al., 2012). Effective cardiovascular exercises to help lower high blood pressure include walking, running, cycling, or swimming. Individuals should aim to perform strength training exercises 2-3 days a week and at least 150 minutes of moderate-intensity cardiovascular activity per week (Ryckeley & Randolph, 2012; Cava et al., 2017).

 

3. Maintain a Healthy Weight

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Whether looking to lose weight or concerned about developing high blood pressure, individuals should strive for BMIs anywhere from 20-25. Furthermore, keeping a BMI in this range can reduce or eliminate the need for blood pressure medication (Leiter et al., 1999; Foti et al., 2022).

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4. Limit Alcohol and Avoid Tobacco

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Cutting back on both, especially alcohol, can reduce high blood pressure. Individuals should aim for two servings of alcohol for men and one serving for women for the best alleviation from high blood pressure (Puddey & Beilin, 2006).

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5. Manage Stress

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Stress-reducing activities like breathwork and yoga, to name a few, can reduce stress, which in turn leads to lowering blood pressure. In addition, individuals can also enlist the help of a licensed therapist to engage in a Mindfulness-Based Reduction Program for a more targeted stress-reduction approach (Okonta, 2012; López, 2018).

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6. Medications

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If lifestyle changes are insufficient, a doctor may prescribe medications to help lower one's blood pressure. Common medications include ACE inhibitors, beta-blockers, calcium channel blockers, and thiazides and thiazide-like diuretics (Gupta & Guptha, 2010; Reboussin et al., 2018). It is important to note that certain individuals, especially pregnant women, are considered for which one of these is prescribed (Duley et al., 2013).

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Conclusion

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High blood pressure is a manageable condition with significant health implications. By understanding its causes, adopting healthy lifestyle changes, and possibly incorporating medication, one can effectively lower their blood pressure and enjoy numerous health benefits. Lowering high blood pressure reduces the risk of severe health complications and enhances one's overall quality of life. Take charge of your health today and consult with your healthcare provider to develop a comprehensive plan for managing your blood pressure.