Hypertension causes raised blood pressure levels in the arteries. Genetics, age, and lifestyle factors can all contribute to hypertension, nutrition has a substantial impact on its development and maintenance.
According to the World Health Organisation, hypertension occurs when the force of blood against the arterial walls is persistently excessive. If left untreated, it can cause serious health concerns such as heart disease, stroke, and renal failure. Lifestyle changes, such as a balanced diet, frequent exercise, and stress management, are critical for regulating blood pressure and preventing hypertension. Here are some dietary reasons why people can acquire hypertension.
1. High Sodium Intake
“Consuming too much sodium, primarily from salt, can lead to fluid retention and an increase in blood pressure. Excessive sodium intake can cause the body to hold onto water, leading to higher blood volume and pressure on the artery walls,” said Dr Rajiv Chaudhary, MBBS, MD, VMMC, New Delhi.
Also read: How To Recognise Postpartum Hypertension: Management Tips
2. Low Potassium Intake
According to Dr Chaudahry, potassium helps regulate blood pressure by balancing the effects of sodium in the body and promoting vasodilation (relaxation of blood vessels). A diet low in potassium and high in sodium can disrupt this balance and contribute to hypertension.
3. Excessive Alcohol Consumption
Drinking excessive amounts of alcohol can raise blood pressure and increase the risk of hypertension. Alcohol can also interfere with medication used to treat high blood pressure, making it harder to manage.
4. High Saturated and Trans Fat Intake
Diets high in saturated and trans fats, often found in processed and fried foods, can contribute to hypertension by promoting inflammation and arterial stiffness. These fats can also lead to weight gain and obesity, which are risk factors for high blood pressure.
5. Low Dietary Fibre Intake
Diets low in fibre, particularly from fruits, vegetables, and whole grains, may be associated with higher blood pressure levels. Fibre helps regulate blood sugar levels, promote satiety, and support cardiovascular health, all of which can influence blood pressure.
6. Excessive Sugar Consumption
Diets high in added sugars, especially from sugary beverages and processed foods, can contribute to hypertension by promoting weight gain, insulin resistance, and inflammation. High sugar intake may also increase blood pressure levels directly.
7. Low Calcium and Magnesium Intake
Calcium and magnesium are essential minerals involved in blood pressure regulation. Diets low in these nutrients may increase the risk of hypertension. Consuming foods rich in calcium (such as dairy products and leafy greens) and magnesium (such as nuts, seeds, and whole grains) can help support cardiovascular health.
8. Caffeine Sensitivity
Some individuals may be more sensitive to the effects of caffeine, a stimulant found in coffee, tea, energy drinks, and chocolate. Excessive caffeine intake can temporarily raise blood pressure levels, especially in susceptible individuals.
9. Overconsumption of Processed and Fast Foods
Processed and fast foods are often high in sodium, saturated fats, and added sugars, while being low in essential nutrients like potassium, fibre, and antioxidants. Regular consumption of these foods can contribute to hypertension and other cardiovascular issues.
Also read: Winter Wellness: 8 Effective Tips to Manage Hypertension During the Cold Months
By addressing dietary factors that contribute to hypertension, such as reducing sodium intake, increasing potassium-rich foods, limiting alcohol consumption, and focusing on a balanced and nutrient-rich diet, individuals can help manage and prevent high blood pressure.
Adopting a heart-healthy eating pattern, such as the DASH (Dietary Approaches to Stop Hypertension) diet, which emphasises fruits, vegetables, whole grains, lean proteins, and low-fat dairy products, can be particularly beneficial for lowering blood pressure and promoting overall cardiovascular health.