In this text, we will discuss hypertension. We will look at its causes, symptoms, and diagnosis, but above all, see how to control or treat it through lifestyle modification and nutritional approaches.
Definition of hypertension
Hypertension is characterized by an abnormally high and persistent blood pressure in the arteries. It is a major risk factor for coronary heart disease. Unfortunately, it is very common in Canada. In fact, 40% of the Canadian population between the ages of 56 and 65 suffer from it.
Causes of hypertension
There are two types of hypertension: primary hypertension and secondary hypertension.
Primary hypertension has no known cause, but heredity appears to be a predisposing factor. At a younger age, factors such as sodium intake, obesity, and stress mainly affect people with a genetic predisposition. However, in people over 65, high sodium intake is more likely to cause hypertension.
Secondary hypertension is high blood pressure with a known cause. The most common causes include kidney disease, hormonal disorders, and certain medications.
Symptoms of hypertension
Hypertension generally does not cause symptoms until complications arise. This is why it is nicknamed the "silent killer." Severe or long-standing untreated hypertension promotes the development of complications in certain organs such as the heart, brain, kidneys, and eyes. These complications may include a heart attack, heart failure, kidney failure, or a stroke. Symptoms due to complications caused by hypertension may include fatigue, headaches, nausea, vomiting, agitation, chest pain, confusion, blurred vision, weakness, and shortness of breath.
Diagnosis of hypertension
The diagnosis of hypertension is made by taking several blood pressure measurements. Several measurements must be taken at different times to confirm the abnormal value and make a formal diagnosis. It is important to take several measurements at different times to ensure that high blood pressure persists over time. If high blood pressure is diagnosed, additional exams and tests are generally performed for further assessment.
Treatment of hypertension
Primary hypertension generally cannot be cured, but it can be controlled to prevent or limit complications. For anyone with high blood pressure or hypertension, lifestyle modification, particularly in terms of diet and physical activity, is recommended. Antihypertensive medications may also be prescribed if lifestyle changes are insufficient. These medications can help control blood pressure, but it is important that the treatment is tailored to each individual.
For secondary hypertension, treatment generally involves addressing the cause of the high blood pressure.
Treating hypertension through lifestyle modification
Lifestyle changes that can help lower blood pressure and prevent complications from high blood pressure include:
- Losing weight, for people who are overweight or obese. Even modest weight loss is beneficial and can lower blood pressure. (See the articles: 18 tips for effective and lasting weight loss as well as Diet and weight loss).
- Starting or increasing physical activity. Regular physical activity can help lower blood pressure and lead to weight loss. It is also beneficial for heart health and overall health. The WHO recommends aiming for 150 minutes of moderate-intensity endurance activity per week. Before starting, consulting a doctor is advised.
- Quitting smoking. Smoking is one of the risk factors that promotes the development of hypertension and heart disease.
- Limiting alcohol consumption for those who drink. Two drinks or less per day for men and 1 drink or less per day for women.
- Limiting sodium intake. Healthy adults need 1500 mg of sodium per day, which is about ½ teaspoon or 2.5 ml of salt.
- Adopting a healthy diet (e.g., DASH diet).
- Learning to manage stress. Some relaxation methods such as yoga or meditation can help you relax. (See the article: Does stress hinder your weight loss?)
The nutritional approach for hypertension
The DASH diet, "Dietary Approach to Stop Hypertension," is the nutritional approach generally recommended by health professionals for people with high blood pressure. The characteristics of this diet are as follows:
- A high intake of fruits and vegetables.
- A significant intake of low-fat dairy products (<2%), such as skim milk and yogurt.
- A major emphasis on whole grains.
- An increase in the consumption of fish, poultry, legumes, and nuts.
- A reduction in the consumption of red meat.
- A low intake of foods high in saturated fat and cholesterol.
- Sodium intake limited to 1500-2300 mg/day. This corresponds to about ½ to 1 teaspoon of salt per day.
- A limited intake of sugar and sweets.
- A high intake of foods rich in potassium, calcium and in magnesium. Potassium promotes the elimination of sodium.
- Aim for a fiber intake of 30 g per day.
Note: Before starting a diet, it is important to consult a health professional so they can adapt it to your needs, taking your personal situation into account.
Tips for reducing sodium intake
Here are some tips to reduce sodium intake on a daily basis,
without compromising on taste:
- Limit consumption of processed foods.
- Cook more often.
- Favor fresh foods.
- Choose canned goods with no added salt. Otherwise, rinsing canned foods can remove some of the sodium.
- Cook grains, such as pasta and rice, without adding salt.
- Use herbs and spices, garlic, and onions to season foods.
- Taste foods before adding salt.
References
- https://www.icm-mhi.org/fr/hypertension-arterielle
- https://www.unlockfood.ca/fr/Articles/Sante-du-c%C5%93ur/Hypertension---comment-prevenir-et-soigner-cette-maladie-qui-tue-en-silence.aspx
- https://www.merckmanuals.com/fr-ca/professional/troubles-cardiovasculaires/hypertension-art%C3%A9rielle/hypertension
- https://www.merckmanuals.com/fr-ca/accueil/troubles-cardiaques-et-vasculaires/hypertension-art%C3%A9rielle/hypertension-art%C3%A9rielle
- https://www.merckmanuals.com/fr-ca/accueil/les-faits-en-bref-troubles-cardiaques-et-vasculaires/hypertension-art%C3%A9rielle/hypertension-art%C3%A9rielle
- https://www.unlockfood.ca/fr/Articles/Sante-du-cœur/Mangez-vous-trop-de-sel-.aspx
- https://www.unlockfood.ca/fr/Articles/Sante-du-cœur/Decouvrez-les-secrets-du-sel.aspx
- https://www.coeuretavc.ca/vivez-sainement/saine-alimentation/dash-diet
Article written by:
Marie-Noël Marsan, written in 2022.