Blood pressure: The ultimate guide to understanding, managing and preventing hypertension
Everything you need to know about the root causes of blood pressure. Plus, what lifestyle changes you can make to manage or prevent it.
There are a lot of misconceptions about high blood pressure. For example, you might believe that it’s only something you need to worry about as you get older.
Or perhaps you’re under the illusion that high blood pressure, also known as hypertension, is only a concern if you’re super stressed. (More on these misconceptions to come!)
Here’s what you need to know: High blood pressure can increase your risk of serious health concerns like heart disease and stroke.
But the good news is that with the right lifestyle adjustments, you can lower your risk of high blood pressure.
By making dietary and lifestyle changes, managing and preventing hypertension is possible.
In this guide, we’ll walk you through everything you need to know about blood pressure and how you can influence yours.
Lower your blood pressure with 1-1 nutrition support
What is blood pressure?
First of all, let’s look at what blood pressure actually is. Think of the blood that’s rushing through your veins and arteries right now.
Put simply, blood pressure is the force exerted by circulating blood inside your body.
This force is measured by two numbers:
- Systolic pressure: This represents the pressure in your arteries when your heart beats.
- Diastolic pressure: This indicates the pressure in your arteries when your heart rests between beats.
Wondering what’s considered normal?
A normal blood pressure reading is typically around 120/80 mmHg, but it’s important to remember that this can vary due to age, activity level, and overall health.
Aiming for this exact number constantly is unrealistic. Getting as close to it as possible at rest is what matters.
Why is balanced blood pressure so important?
Blood pressure is important but not only because it tells you a lot about your cardiovascular health.
If you have high blood pressure, it puts a strain on your heart and arteries, adds to the inflammatory cascade we need to avoid for optimal health, and increases your risk of certain conditions, such as:
- Heart attacks and strokes
- Kidney disease
- Vision loss
- Cognitive decline
Low blood pressure can also be a concern. When your blood pressure is low (hypotension), you can experience dizziness and fainting, which can result in injury.
Maintaining a balanced blood pressure is key for your health.
Different types of blood pressure
Blood pressure isn’t just high or low. It actually exists on a spectrum and can be divided into the following categories:
- Normal Blood Pressure: Below 120/80 mmHg
- Elevated Blood Pressure: 120-129 systolic and below 80 diastolic
- Hypertension Stage 1: 130-139 systolic or 80-89 diastolic
- Hypertension Stage 2: 140+ systolic or 90+ diastolic
- Hypertensive Crisis: Higher than 180/120 mmHg (medical emergency)
Hypertension and type 2 diabetes: What’s the link?
Did you know that high blood pressure and type 2 diabetes often go hand in hand?
It’s true. Around 60-70% of people with type 2 diabetes also have hypertension.
Why? Because both conditions share common risk factors. Let’s look at these in a little more detail.
Insulin resistance
Insulin resistance is one of the primary mechanisms behind both type 2 diabetes and high blood pressure.
Insulin is produced by the pancreas and helps cells absorb glucose (sugar) from the blood for energy. But if the body becomes resistant to insulin, the pancreas overcompensates by producing more insulin.
And over time? This can lead to elevated blood glucose levels.
How does this impact blood pressure, you might ask?
Insulin resistance damages the endothelial lining of blood vessels, which alters shear stress. This in turn, negatively impacts the production of nitric oxide, which supports vasodilation, i.e. the widening of blood vessels.
Additionally, high insulin levels cause blood vessels to constrict, thereby increasing blood pressure.
Obesity
Obesity is a significant risk factor for both type 2 diabetes and hypertension.
The more weight you carry, the more your heart has to pump to move blood around your body, and that can have a knock-on effect on blood pressure.
Excess fat tissue, especially around the abdomen, leads to increased insulin resistance and higher levels of inflammation – and insulin resistance and inflammation can lead to weight around the middle. It’s a catch 22.
Add to that, research shows visceral fat, the kind you find around your organs, increases sodium retention which further contributes to high blood pressure.
Chronic inflammation
Chronic low-grade inflammation plays a significant role in the development of both type 2 diabetes and high blood pressure.
Inflammatory proteins contribute to damage and dysfunction in the lining of the blood vessels, and also dilate and promote stiffening of the arteries.
Inflammation also leads to reduced nitric oxide production which makes it harder for the body to regulate blood flow and blood pressure.
Nitric oxide is a crucial vasodilator that helps relax blood vessels, promoting better circulation and lowering blood pressure.
On top of that, inflammation can exacerbate insulin resistance and weight, which, as you’ve just learned, also impacts blood pressure.
Poor diet and sedentary lifestyle
What you eat and how active you are also plays a part in the development of hypertension and type 2 diabetes.
Let’s look at diet first…
Diet
High intake of sodium, trans fats, and refined sugars has been shown to increase both blood pressure and insulin resistance.
Physical inactivity
Lack of exercise leads to poor cardiovascular health and decreased insulin sensitivity, which contributes to high blood pressure and diabetes.
Get tailored nutrition support for healthy blood pressure
Common causes of high blood pressure
There are several factors that contribute to elevated blood pressure levels. These include…
1. Dietary Choices
Diet plays a crucial role in regulating blood pressure and several dietary factors have been linked to elevated blood pressure:
High salt and sugar intake
Consuming too much salt is one of the most well-known contributors to high blood pressure.
Why so? Because salt (or sodium) causes the body to retain water. This increases the volume of blood, which in turn, raises the pressure on the artery walls.
However, recent research challenges this. Some studies suggest that ultra-processed foods (UPFs), which often contain high levels of salt, sugar, and additives, may play a greater role in hypertension than salt alone.
Others argue that excessive sugar intake may be a key driver of high blood pressure, contributing to insulin resistance and fluid retention.
One thing is clear: a diet rich in whole, unprocessed foods tends to support better vascular and heart health.
Excessive alcohol consumption
If you drink a lot of alcohol, you might experience a rise in blood pressure.
When heavy drinking becomes chronic it can be particularly damaging as it can lead to sustained increases in blood pressure.
Add to that, alcohol can interfere with the normal functioning of your blood vessels, contribute to weight gain, and disrupt the balance of certain hormones involved in regulating blood pressure.
It can also impact the quality of your sleep. (More on that to come.)
Processed foods and unhealthy fats
It might not come as a huge surprise to learn that diets rich in processed foods, saturated fats, and trans fats, are associated with higher blood pressure levels.
These foods increase the risk of obesity, inflammation, and insulin resistance, which are risk factors for hypertension.
High-fat diets can make blood vessels stiffer too, and this means they are less able to accommodate normal blood flow.
Low antioxidant intake
Antioxidants like potassium, resveratrol, anthocyanins, and nitric oxide, play a crucial role in regulating blood pressure.
Low intake of these antioxidants is linked to higher blood pressure.
Potassium is an important nutrient where blood pressure is concerned because it relaxes blood vessel walls. In turn, this can reduce blood pressure.
A potassium-rich diet includes foods like bananas, leafy greens, and potatoes. Low potassium intake has been linked to higher rates of hypertension.
Similarly, Nitric oxide, which is found in beets, leafy greens, and garlic, also plays a key role by relaxing blood vessels, improving circulation, and lowering blood pressure.
Meanwhile, Resveratrol, found in foods like grapes and berries, and anthocyanins, found in brightly coloured fruits and vegetables, also contribute to vascular health by supporting blood vessel function and reducing inflammation.
2. Lack of Exercise
A sedentary lifestyle can contribute to high blood pressure. Regular activity is shown to maintain healthy blood pressure levels by improving the efficiency of the heart and blood vessels.
When you exercise, you strengthen the heart muscle. This allows it to pump blood around the body more efficiently. That means less force or ‘pressure’ is needed.
Regular physical activity also helps reduce arterial stiffness.
Another factor to consider when it comes to blood pressure and exercise is…
Weight management
Exercise when combined with a healthy diet can help you maintain a healthy weight.
This is important because excess body weight – especially around the abdomen, is associated with a greater risk of hypertension.
If managing your weight is an ongoing challenge, getting to the root cause of this struggle is key – and something we can help you with at Integral Wellness.
3. Stress
Stress is often one of the first risk factors people think of for high blood pressure. When you’re stressed, your body releases cortisol and adrenaline.
These stress hormones are important from a survival perspective, however, they temporarily increase your heart rate and constrict blood vessels, leading to a rise in blood pressure.
Acute vs. Chronic Stress
Short-term acute stress can cause a temporary spike in blood pressure.
Chronic stress, on the other hand, can have long-lasting effects.
Over time, the body becomes habituated to these heightened levels of hormones, and that can lead to sustained hypertension.
Another factor to consider? Stress can contribute to unhealthy habits, like unhealthy food choices, drinking alcohol, disrupted sleep and skipping exercise, all of which can contribute to high blood pressure.
4. Genetics
Many of the risk factors for hypertension are preventable, however, genetics can play a significant role.
If one or both of your parents have hypertension, you are at an increased risk of developing the condition yourself.
In fact, family history is one of the strongest predictors of high blood pressure. Research shows that individuals with a close relative who suffers from hypertension are more likely to develop it themselves.
If that’s you, don’t take this as cause for alarm. It’s simply a reminder to make lifestyle changes that can reduce your risk.
Genetics can mean you are predisposed to certain conditions, but they are not guarantees. Bottom line, you’re always in control.
ight measurement you are most familiar with.
This measurement works out if you have a healthy weight by using your height and the amount you weigh.
There are four BMI ranges:
- Underweight
- Healthy weight
- Overweight
- Obese
However, BMI isn’t considered the most accurate way to measure if you have a healthy weight – as it only measures your total body mass.
It doesn’t take into consideration fat, muscle, and bone.
5. Smoking
Smoking is another contributor to high blood pressure. Nicotine causes immediate and significant increases in both heart rate and blood pressure.
It causes the blood vessels to constrict, which increases the resistance the heart must overcome to pump blood.
Over time, the chemicals in cigarette smoke damage the endothelial cells that line the blood vessels, too. This can lead to reduced vascular elasticity and increased blood pressure.
And another thing: smoking can contribute to hardening of the arteries.
6. Underlying Health Conditions
Sometimes underlying health conditions can increase your risk of hypertension.
Let’s look at a few conditions that increase your risk…
Kidney Disease
The kidneys help regulate blood pressure by controlling the balance of sodium and fluid in the body.
However, chronic kidney disease (CKD) can impair kidney function, leading to fluid retention, electrolyte imbalances, and high blood pressure.
Sleep Apnea - or snoring
Obstructive sleep apnea, often identified through snoring, a condition where the airway is repeatedly blocked during sleep, is strongly associated with high blood pressure.
The drops in oxygen levels during a sleep apnea episode trigger the release of stress hormones, which can lead to elevated blood pressure over time.
Hormonal Imbalances
Hormones such as aldosterone, thyroid hormones, and cortisol play a significant role in regulating blood pressure.
Conditions like hyperthyroidism, Cushing’s syndrome, and primary aldosteronism can all lead to elevated blood pressure.
The good news is that many of these causes are preventable! And the ones that aren’t are simply a reminder to focus on making healthy choices.
Want to understand the root cause?
Blood pressure success story.
Meet Sue.
At 73, Sue was shocked to discover her blood pressure was dangerously high during an NHS Wellness Check, with readings reaching 212/82.
Despite feeling fine, she was prescribed medication. Unwilling to stay on medication long-term, she turned to Integral Wellness to reduce her blood pressure naturally.
Sue’s low vitamin levels and diet were identified as key factors, so she began making changes, such as increasing her intake of omega-3-rich foods, balancing her blood sugar, and incorporating foods rich in nitric oxide.
Sue also completed specific 4-minute daily workouts to improve her vascular health.
In just three months, Sue reduced her blood pressure, lost weight, and felt fitter than ever.
And nine months later, after seeing improvements in her blood pressure readings, her doctor approved her to stop the medication.
Get results like Sue
How to manage and prevent high blood pressure
Adopt a heart-healthy diet
Knowing what to eat for good health can be tricky. However, a heart-healthy diet is one of the most effective and scientifically supported strategies for lowering blood pressure.
The DASH diet (Dietary Approaches to Stop Hypertension) has been shown to significantly reduce both systolic and diastolic blood pressure.
It focuses on a balanced intake of whole grains, lean proteins, fruits, vegetables, and low-fat dairy.
An increase in potassium, magnesium and fibre is key.
You’ll find potassium in bananas, leafy greens, and potatoes. Magnesium in nuts, seeds, and legumes. And fibre in whole foods like fruits and vegetables.
Processed foods high in saturated fats and trans fats can increase cholesterol levels, promoting plaque buildup in the arteries, so it’s a good idea to limit your intake of these too.
Manage stress:
Stress doesn’t feel good. It’s also a contributor to high blood pressure.
Managing stress isn’t always easy, however finding low-maintenance ways to reduce it can be really beneficial for not just your blood pressure levels, but your overall health.
Effective stress management techniques, such as mindfulness, meditation, yoga, and deep breathing exercises, have been shown to lower blood pressure by reducing the physiological effects of stress on the body (Blumenthal et al., 2005).
Reduce salt and sugar intake:
Excess sodium intake is a major risk factor for high blood pressure as it causes the body to retain water. This increases blood volume and raises blood pressure.
However, as you’ve just learned, emerging research suggests other factors, like ultra-processed foods (which often contain hidden sugars, additives, and excessive salt) and high sugar intake, may also play a significant role in hypertension.
Be mindful of canned soups, snack foods, processed items, and restaurant foods that are often high in sodium and sugar.
Find out more about salt and electrolytes and their influence on blood pressure and other symptoms like energy in our blog – click here.
Stay active:
Want to prevent or manage high blood pressure? Get moving! Studies show that 150 minutes of moderate exercise per week can significantly lower blood pressure.
Aerobic exercise improves the elasticity of blood vessels, enhances blood flow, and reduces vascular resistance.
Add to that, regular exercise can contribute to healthy body weight, improve insulin sensitivity, and reduce inflammation – all risk factors for high blood pressure.
Limit alcohol and caffeine:
Both alcohol and caffeine can temporarily raise blood pressure, especially when consumed in excess.
Drinking alcohol excessively can impair vascular function and promote nervous system activation which has a knock-on effect on your blood pressure levels.
Add to that, both caffeine and alcohol can constrict your blood vessels and increase your heart rate. And regular overconsumption of either over time can make blood vessels stiffer.
The NHS recommends drinking no more than 14 units of alcohol a week, spread across 3 days or more. To understand how many drinks that allows you to have, you can use this unit calculator.
We usually recommend that you try to have at least 2-3 days with no alcohol each week, allowing for 4-5 days for up to a maximum of 14 units in total. We also like to suggest drinking one 250ml glass of water alongside each glass of alcohol that you have to support detoxification and ensure you remain hydrated, which will help to support healthy blood pressure.
Meanwhile, up to 400mg per day is considered the safe limit for caffeine consumption.
Quit smoking:
If you’re a smoker, it’s time to consider quitting. Smoking has an immediate – and long-term – impact on both your blood pressure levels and cardiovascular health.
The nicotine in cigarettes causes your blood vessels to constrict. This raises heart rate and blood pressure.
Over time, smoking can contribute to a buildup of plaque in the arteries, too.
When should you see a doctor?
Hypertension can often go unnoticed because it usually doesn’t have noticeable symptoms. You could have high blood pressure and feel totally fine.
However, left unchecked, high blood pressure can lead to serious complications.
You should see a doctor if…
- You have consistently high readings about the normal range (120/80 mmHg)
- You experience symptoms like severe headaches, shortness of breath, chest pain, blurred vision, dizziness or lightheadedness, and nosebleeds
Good health - it starts with what you eat!
If you’ve been diagnosed with high blood pressure or are concerned about your heart health, dietary and lifestyle changes can make a world of difference.
And with the right guidance, you can manage your blood pressure naturally, without medication.
Whether you’re already managing high blood pressure or looking to prevent it, a tailored nutrition plan can support your heart health and help you feel your best.
Book a call with one of our nutritionists today to start taking control of your blood pressure and overall health.
Together, we’ll create a plan that works for you.
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