How’s your blood pressure? When was the last time you had it measured?
Hypertension or chronic high blood pressure is a common medical condition that many Australians develop, particularly as they age. According to the Australian Bureau of Statistics in 2017-2018, 2.7 million Australians or 1 in 10 adults reported having hypertension. The incidence in reporting was similar between males and females, with increased risk in people aged 35 years and older.
Chronic high blood pressure can lead to numerous health consequences. The problem is, for most people, there are no signs and symptoms of high blood pressure. This means that they are most likely unaware of this potential health issue and the complications which may arise as a result.
Dangers of Chronic High Blood Pressure
The extended pressure on your heart over time damages blood vessels and organs having a detrimental impact on your health. Common complications of high blood pressure include:
- Heart attack
- Stroke
- Heart failure
- Aneurysm (weakening and bulging of blood vessels)
- Vision loss
- Kidney damage
- Vascular dementia
How Is It Managed?
Given the high occurrence of hypertension, it is no surprise that in 2020, medications to control hypertension comprised 6 of the top 10 most consumed medications in Australia. Prescription medications are a reliable and effective tool for controlling high blood pressure, particularly in individuals with cardiovascular disease (CVD) or at high risk of developing CVD.
For otherwise healthy people, developing high blood pressure is not just an inevitable part of the ageing process. There are specific dietary and lifestyle changes that can significantly help prevent and manage hypertension. Individuals with existing hypertension will also benefit from making these changes alongside their existing medication.
D.A.S.H - The Evidence-Based Dietary Approach
The Dietary Approach to Stop Hypertension (DASH) eating plan was developed based on studies by the US-based National Heart, Lung and Blood Institute. The DASH diet has also been subsequently studied in numerous clinical trials which support its effectiveness in reducing blood pressure. The guidelines of the DASH diet are similar to the Mediterranean style of eating, however, there is less emphasis on olive oil and oily fish and red wine is excluded.
The key guidelines of the diet are:
1. Watch your salt intake! Limit the amount of sodium consumption to 2,300mg/day (equivalent to 1 tsp of added salt per day) – reducing it even further to 1,500mg/day has additional beneficial effects on blood pressure.
2. Boost your intake of vegetables, fruits, and whole grains – aim for 4-5 servings (cups) of vegetables and 2 serves of fruit. These foods are also higher in potassium, magnesium, calcium, and fibre which are all beneficial components of the DASH diet.
3. Include protein from fat-free or low-fat dairy products, fish, poultry, legumes, nuts, and seeds.
4. Limit or avoid foods that are high in saturated fat, such as fatty meats, full-fat dairy products, and tropical oils such as coconut, palm kernel, and palm oils.
5. Avoid sugar-sweetened beverages and sweets.
Reducing sodium intake is a key pillar of the DASH eating plan. Unfortunately, the typical diet of many Australians is already high in sodium, much of it contained in packaged and processed foods which are not always obvious sources of sodium.
Some strategies you can use to reduce salt intake include;
- Carefully read food labels and choose no added salt or reduced salt options.
- Use herbs and spices for flavouring instead of salt, sauces or flavouring packets
- Don’t add salt to cooking including pasta, rice or noodles.
DASH and Lifestyle
A combination of DASH eating with healthy lifestyle practices can have a dramatic effect on both preventing hypertension in healthy people and reducing hypertension in those with already elevated blood pressure. Key lifestyle strategies include:
- Maintain a healthy body weight
- Regular exercise, sit less, move more
- Quit smoking
- Reduce alcohol consumption and avoid binge drinking
- Manage stress
Nutrients for Heart Health
Alongside DASH and healthy lifestyle practices, there are certain key nutrients and herbs which may also help support cardiovascular health. These include omega-3 fatty acids from fish or krill oil, Coenzyme Q10, vitamin K2 and Hawthorn.
Key Takeaways
When it comes to maintaining healthy blood pressure, diet and lifestyle factors play a crucial role. A focus on dietary approaches such as Mediterranean or DASH eating plans, a less sedentary lifestyle, quitting smoking and reduction of stress can all have a significant impact on overall heart health and the management of hypertension long term.
It is recommended that you always consult a qualified healthcare professional before commencing any new supplementation or exercise regime to determine if it is right for you. If you are concerned about your cardiovascular health, seek the advice of your GP.
