High blood pressure - possible causes and preventive measures

Almost one in three Germans suffers from high blood pressure. In the age group under 65, men clearly lead the statistics, although women catch up as they get older. From 65 years of age, two-thirds of both sexes have medically diagnosed high blood pressure. This clearly shows that preventing high blood pressure concerns us all. Here you can find out what factors promote high blood pressure and what you can do to keep your blood pressure balanced.

Too much or too little - What is a healthy blood pressure?

High blood pressure, or hypertension, is defined as a reading of over 140/90 mmHg in repeated measurements. High blood pressure means that the heart pumps harder and the pressure on the vessel walls is greater. This is a significant strain on the heart and blood vessels, and it is also a risk factor that can lead to cardiovascular diseases as a late consequence. These include, for example, cerebral infarctions, cerebral hemorrhages, thromboses, and varicose veins. Cardiovascular diseases are the most common cause of death in Germany.² Elevated blood pressure can also be an indication of kidney disease or lead to kidney disease. Due to increased pressure in the vessels, the nephrons, the sensitive filtering units of the kidneys, can be damaged.⁵ If these no longer function properly, the fluid content in the blood increases, which in turn leads to an increase in pressure in the vessels.

However, abnormally low blood pressure can also be a cause for concern, as it can have various underlying causes. If blood pressure is consistently below 90/60 mmHg, it is considered low blood pressure, also known as hypotension. In such cases, doctors first try to determine if there is a thyroid problem or a heart defect. Anemia can also lead to persistently low blood pressure. Symptoms such as dizziness, headaches, cold feet, and hands can be indicators of low blood pressure.

How your body adjusts blood pressure

Short-term fluctuations in blood pressure readings are completely normal and even important for our health. During periods of exertion and heavy strain, our blood pressure rises, for example, when we exercise. During these phases, muscles need more oxygen, meaning more blood must be pumped through the body. Blood pressure also increases during fear or stress because the body prepares itself for impending exertion, so to speak. When we lie down, rest, or even sleep, the blood doesn't have to "fight" gravity to get from the legs to the heart. All blood vessels are on the same level as the heart when lying down. Therefore, lower blood pressure is sufficient to adequately supply our body. Blood pressure can be increased by increasing heart rate or constricting blood vessels, and similarly lowered by decreasing heart rate or dilating vessels.

The biggest risk factors for high blood pressure

Since blood pressure is a complex system that depends on many factors, it is difficult to say exactly why someone suffers from high blood pressure. However, researchers have identified some risk factors over the years. Patients with mild high blood pressure are usually advised to first optimize the following areas of their lifestyle before medication is considered.

Obesity

According to the World Health Organization (WHO), 2.5 billion people were overweight in 2022, with 890 million of them severely overweight. The number of overweight adults has doubled since 1990, and the number of overweight adolescents has quadrupled.⁴ Severe overweight or obesity is defined as a body fat percentage that is more than 20% above a person's ideal weight, or a Body Mass Index (BMI) of over 30. This excess fat not only accumulates in the connective tissue but also around organs such as the liver and kidneys and in the blood vessels. This leads to reduced organ function and increased pressure in narrowed blood vessels.⁶

Nutrition

To ensure the health of our body, a balanced and healthy diet is essential. A lack of certain nutrients will, in the long run, affect bodily functions. Blood pressure is no exception. Especially potassium, calcium, and magnesium are important for its normal regulation. An increased salt intake is often mentioned in connection with high blood pressure. The average amount of salt we consume is estimated to be 9-12g per day. However, the WHO's recommendation is no more than 5g per day. This is not just about how much you salt your food. Especially convenience foods and heavily processed foods often have a hidden, very high salt content. Therefore, reducing salt in your diet is recommended, and at the same time, minerals like potassium should be consumed more to permanently lower blood pressure.⁷ Foods particularly rich in potassium include kale, dried apricots, beans, and bananas.

Of course, it's not enough to simply reduce one ingredient in your diet. A balanced diet that provides you with all the essential macronutrients, vitamins, and minerals is the best foundation for a healthy body and mind.

Alcohol, Smoking and Oxidative Stress

If you don't have enough reasons to quit smoking or reduce your alcohol consumption, here's another one. Both vices are considered strong risk factors for high blood pressure, cardiovascular diseases, and heart attacks. Atherosclerosis, the narrowing and hardening of blood vessels, is also promoted by smoking.⁸ High blood pressure is clearly linked to smoking and alcohol consumption, even if the exact causal connection is uncertain. Suspected triggers include effects on inflammation values, a weakening and long-term damage to the kidneys, and an acceleration of cell aging due to oxidative stress.⁹

However, oxidative stress is not only increased by alcohol and smoking, but also depends on environmental factors. UV radiation or environmental toxins, to which we are exposed daily, cause oxidative stress in the body, which promotes cell aging. Antioxidants come to our aid here, including secondary plant compounds like polyphenols, which protect plants from pests and UV radiation. They can neutralize the free radicals that attack cells and thus cause oxidative stress. A particularly powerful antioxidant is OPC (oligomeric proanthocyanidins), which is found in grape seeds. You can take it as an extract in a potentiated form, for example, as capsules. Nuts and various vegetables also contain many antioxidants. A balanced diet that includes many of these foods is a good prerequisite for balanced blood pressure.

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Mental Stress

For our Stone Age ancestors, stress was the physical reaction to an approaching or impending danger. A predator nearby, a threatening sound, or a fire triggered certain mechanisms. The body released stress hormones, which caused blood pressure to rise and reaction time to shorten. In truly life-threatening situations, this could be life-saving. In our modern society, however, it is rather rare in daily life that it is a matter of life and death. Most people experience stress from work or social life. Performance pressure, lack of time, financial pressure, fear of failure, sleep deprivation, or sensory overload are just a few examples of different types of stress to which modern humans are exposed.

Now, high blood pressure in stressful situations is a temporary condition. This means that when stress decreases, blood pressure also drops again. However, if someone is frequently or even chronically under stress, this poses a major health problem. The permanent strain on blood vessels and organs can lead to serious damage, such as cardiovascular diseases, heart attack, or kidney damage. Therefore, it is advisable to reduce or avoid stress wherever possible. With exercises such as autogenic training or meditation, you can improve your coping with such stressful situations.

Lack of Exercise

Many professions today are sedentary. Almost one-fifth of Germans spend at least eight hours a day sitting. This is particularly the case in younger age groups. While this affects a full 40% of 18-29 year olds, it is only 17.5% among those over 65.¹⁰ For posture, intervertebral discs, and muscles, hours of sitting are anything but good. Complaints ranging from back pain to varicose veins, muscle tension to muscle loss can be consequences of too much sitting.¹¹ Although movement and exertion initially cause an increase in blood pressure, they ultimately have the opposite effect. After an intensive workout, a drop in blood pressure can be observed, which lasts for several hours after the training session.¹² Even with smaller units of exercise spread throughout the day, blood pressure can be lowered, thus reducing the risk of serious long-term consequences.

The role of genetics - everything predetermined?

Even though the analysis of family trees suggests that high blood pressure is hereditary, no single gene has yet been identified that is solely responsible for elevated blood pressure. It is more likely that the cause is a combination of genetic factors, environmental influences, and personal habits.³ But even if it is a complex interplay of various influences, it can clearly be observed that even individual adjustments in habits, such as salt reduction, a balanced diet, more frequent exercise, or refraining from alcohol and tobacco, result in a lowering of blood pressure. Even if high blood pressure is common in your family, you don't necessarily have to accept it as your fate. You can take your health into your own hands and fight high blood pressure.
To avoid high blood pressure, it is therefore worthwhile to critically examine your daily life. Do you eat a balanced and healthy diet, or do you eat a lot of sugary or salty foods? Do you sit a lot and do little or no exercise to compensate? Do you smoke or drink alcohol frequently? Are you often under stress at work or in your private life? If you answered "yes" to one or more of these questions, it is advisable to monitor your blood pressure and adjust the relevant aspects of your daily life.

Sources:

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