In this text, we will discuss hypertension. We will look at its causes, symptoms, and diagnosis, but most importantly, how to control or treat it through lifestyle changes and a nutritional approach.
Definition of hypertension
Hypertension is characterized by abnormally high blood pressure in the arteries, and it persists over time. 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 seem to affect individuals 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 diseases, hormonal disorders, and certain medications.
Symptoms of Hypertension
Hypertension usually does not cause symptoms until complications arise. That is why it is often called 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 can include a heart attack, heart failure, kidney failure, or a stroke. Symptoms resulting from hypertension-related complications may include fatigue, headaches, nausea, vomiting, restlessness, chest pain, confusion, blurred vision, weakness, and shortness of breath.
Hypertension Diagnosis
The diagnosis of hypertension is made by taking multiple blood pressure measurements. Several measurements must be taken at different times to confirm the abnormal value and establish a formal diagnosis. It is important to take multiple measurements at different times to ensure that high blood pressure persists over time. If hypertension is diagnosed, additional examinations and tests are usually performed to further assess the condition.
Treatment of hypertension
Primary hypertension generally cannot be cured, but it can be managed to prevent or limit complications. For anyone with high blood pressure or hypertension, lifestyle changes, particularly in diet and physical activity, are recommended. Antihypertensive medications may also be prescribed if lifestyle modifications are insufficient. These medications can help control high blood pressure, but it is important that the treatment is tailored to each individual.
For secondary hypertension, treatment generally involves addressing the underlying cause of the high blood pressure.
Treatment of Hypertension Through Lifestyle Changes
Lifestyle changes that can help lower blood pressure and prevent complications of hypertension include:
- Losing weight for people who are overweight or obese. Even modest weight loss is beneficial and helps reduce blood pressure. (See 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 promote weight loss. It is also beneficial for heart health and overall well-being. The WHO recommends aiming for 150 minutes of moderate-intensity endurance activity per week. It is advisable to consult a doctor before starting.
- Quit smoking. Smoking is one of the risk factors that contribute to the development of hypertension and heart disease.
- Limit alcohol consumption among consumers. Two drinks or fewer per day for men and one drink or fewer per day for women.
- Limit sodium intake. Healthy adults need 1500 mg of sodium per day, which is equivalent to about ½ teaspoon or 2.5 ml of salt.
- Adopt 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 affect your weight loss?)
The nutritional approach to hypertension
The DASH diet, "Dietary Approach to Stop Hypertension," is the nutritional approach generally recommended by healthcare professionals for people with high blood pressure. The main features of this diet are as follows:
- A high consumption of fruits and vegetables.
- A significant consumption of low-fat dairy products (<2%), such as skim milk and yogurt.
- A significant emphasis on whole grains.
- An increase in the consumption of fish, poultry, legumes, and nuts.
- A decrease in red meat consumption.
- A low intake of foods high in saturated fats and cholesterol.
- A sodium intake limited to 1500-2300 mg/day. This corresponds to about ½ to 1 teaspoon of salt per day.
- A limited consumption of sugar and sweets.
- A high consumption of foods rich in potassium and calcium and in magnesiumPotassium promotes the elimination of sodium.
- Aim for a daily intake of 30 g of fiber.
Note: Before starting a diet, it is important to consult a healthcare professional so they can tailor it to your needs, taking your personal situation into account.
Tips to Reduce Sodium Intake
Here are some tips to reduce your daily sodium intake,
without compromising on taste:
- Limit the consumption of processed foods.
- Cook more often.
- Favor fresh foods.
- Choose canned goods with no added salt. Otherwise, rinsing canned foods helps remove some of the sodium.
- Cook the grains, like pasta and rice, without adding salt.
- Use herbs and spices, garlic, and onions to season food.
- Taste the food before adding salt.
References
- https://www.icm-mhi.org/en/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/en-ca/professional/cardiovascular-disorders/hypertension/high-blood-pressure
- https://www.merckmanuals.com/en-ca/home/cardiovascular-disorders/high-blood-pressure/hypertension
- https://www.merckmanuals.com/en-ca/home/facts-about-heart-and-blood-vessel-disorders/high-blood-pressure/hypertension
- https://www.unlockfood.ca/en/Articles/Heart-Health/Are-You-Eating-Too-Much-Salt-.aspx
- https://www.unlockfood.ca/en/Articles/Heart-Health/Discover-the-Secrets-of-Salt.aspx
- https://www.coeuretavc.ca/vivez-sainement/saine-alimentation/dash-diet
Article written by:
Marie-Noël Marsan, Nutritionist