Stress is everywhere! Nowhere is this more evident than in our blood vessels (i.e., arteries). High blood pressure, otherwise known as hypertension, is a leading cause of morbidity and mortality (disease and death) in the United States. Hypertension contributes to more than 500,000 deaths annually because it elevates the risk for heart attacks, heart failure, stroke, kidney disease, and aneurysms. According to the Centers for Disease Control, nearly half of adults in the United States are hypertensive, defined as a systolic blood pressure greater than 130 mmHg or a diastolic blood pressure greater than 80 mmHg. If you are not hypertensive, congratulations. However, you are not out of the woods yet. The risk of developing this deadly condition increases with age. The good news is it doesn't have to. Research confirms our lifestyle is the primary driver of hypertension.[1] Here's what you need to know and do to avoid this modern-day killer!
Eat Real Food. Numerous foods, including whole grains, beans, fruit, dark leafy greens, and other vegetables, can lower blood pressure.[2,3] Instead of viewing these foods as good for your blood pressure, why not think of them as disease stoppers! Not surprisingly, the same foods that lower blood pressure also protects your heart, brain, joints, immune system, etc. In other words, the eating pattern that prevents hypertension is good for your entire body. Otherwise known as a whole food plant-based diet, these foods are loaded with disease-fighting micro-nutrients, trace elements, phytochemicals, and dietary fiber. Unfortunately, the Standard American Diet contains very few fruits, whole grains, vegetables, beans, nuts, seeds, herbs, and spices. Make these foods the center of your diet if your are serious about avoiding chronic diseases, including high blood pressure.
Displace Salt. Most Americans consume ten times the salt their bodies require. In addition to raising blood pressure, a high salt diet also impairs artery function.[4] The average American gets most of their salt from processed foods, not the salt shaker. Therefore, the best way to reduce salt intake is to displace processed foods with real food (i.e., vegetables, fruits, whole grains, etc.). Consuming healthy foods pushes unhealthy foods out of your diet. Nutrition scientists call this dietary displacement. Processed foods are often considered a source of empty calories. However, these foods leave more than nutrient deficiencies behind; they actively damage our bodies by driving inflammation when we consume them. Unsurprisingly, a low-quality diet filled with processed foods is the leading cause of chronic disease and death worldwide. According to the Global Burden of Diseases Study, we eat ourselves to death. The best way to reverse this trend is to eat real food!
Stay Strong. Most people don't think of Strength Training when considering the health of their blood vessels. However, using Strength Training to prevent cardiovascular disease is well established. According to a review published in the American Journal of Lifestyle Medicine.[5] Numerous high-quality, evidence-based studies have demonstrated the cardiovascular benefits of Strength Training. The notion that Strength Training leads to high blood pressure has prevented some physicians from recommending it to their patients. In Body By Science, Dr. Doug McGuff writes that Strength Training does not lead to high blood pressure.[6] He points out that Strength Training enhances coronary artery flow while decreasing vascular resistance. In other words, Strength Training is safe for your blood vessels. A 2005 meta-analysis on the effects of Strength Training on blood pressure found it an effective lifestyle intervention for preventing and treating high blood pressure.[7] Contrary to what most people think, losing muscle and strength contributes to poor cardiovascular health, including high blood pressure.
Drink Water. Water is the most prevalent and essential nutrient in your body. The average adult can only survive a matter of days without it. The side effects of drinking too little water are numerous, including fatigue, electrolyte imbalances, and increased blood pressure to name a few. When Strength Training, muscles contract, which increases blood pressure. If you begin your workout dehydrated, your vascular system responds by constricting blood vessels to maintain cardiac output, further increasing blood pressure. Staying well-hydrated can prevent unnecessary increases in blood pressure. Drinking 8 to 12 ounces of water before your workout will increase blood volume, support cardiac output and help keep blood pressure within normal limits. Staying well hydrated throughout the day also promotes healthy blood pressure. Additional best practices for preventing high blood pressure during your workout include avoiding holding your breath, maintaining a neutral neck to keep your airway open, and avoiding over gripping handlebars. Combining Strength Training with real food keeps your blood vessels and blood pressure healthy without the side effects of modern pharmaceuticals.
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Stay Strong,
Richard J. Wolff, RDN
References
1. Donnison, CP. Blood pressure in the African native. Lancet. 1929;213(5497):6-7.
2. Geleijnse JM. Relation of raw and cooked vegetable consumption to blood pressure: the IN-TERMAP study. J Hum Hypertens. 2014;28(6):343-4.
3. Hypertension. 2006;47(2):296-308.
4. Dickinson, KM, Clifton PM, Keogh JB. Endothelial function is impaired after a high-salt meal in healthy subjects. Am J Clin Nutr. 2011;93(3):500-5.
5. American Journal of Lifestyle Medicine. 2010; 4:293-308.
6. McGuff, D., Little J. 2009. Body by Science. The McGraw Hill Companies
7. Journal of Hypertension. 2005; 23:251-259.