9 mins
High blood pressure: which food supplements to choose?
The article in a few key points
High blood pressure is a chronic disease linked to abnormal increases in blood pressure. It can lead to cardiovascular accidents such as heart attack or stroke.
This disease can have different origins: aging, high salt consumption, being overweight, smoking, etc.
By changing your lifestyle and eating habits, it is possible to reduce blood pressure.
High blood pressure is a cardiovascular disease that affects many people. Considered the second cause of death in Western countries, it is estimated that it affects around 10 million French people.
Far from being harmless, this disease promotes the appearance of other equally serious pathologies. It is therefore a health disorder to be taken very seriously.
Fortunately, most causes of hypertension can be reduced by changing daily habits.
In this article, we will show you the different solutions that help you fight against hypertension.
What is hypertension?
To fully understand what hypertension is, let's first take stock of what blood pressure is.
Blood pressure refers to the pressure of the blood circulating in the arteries. Your doctor takes it using a blood pressure monitor when you are lying down at the time of the consultation. It is designated by 2 digits and should ideally be 12/8.
Hypertension, for its part, refers to a disease which is characterized by higher pressure than normal. We speak of high blood pressure when these figures are around 14/9. This high blood pressure is dangerous because it prevents proper irrigation of your organs.
The problem is that it is possible to have high blood pressure without even knowing it. A study published by Santé Publique France in 2018 showed that 30 to 40% of people who suffer from it do not know it.
However, certain health conditions are signs of potential high blood pressure. Among the most common are: headaches, fatigue that does not resolve even with plenty of sleep, a bloody nose, muscle cramps and dizziness.
What are the causes of hypertension?
Several factors can cause high blood pressure. Among them, the most common are:
Aging
Having excessive blood pressure in the arteries can occur with age. The arterial system loses flexibility, the arteries stiffen, which mechanically increases the pressure. We must not forget that 80% of people suffering from hypertension are over 55 years old.
Excessive salt consumption
While salt is vital for our health, consuming too much of it promotes hypertension. Be careful not to exceed 12 grams per day. Be aware that eating very salty foods in a single meal can be enough to increase blood pressure.
Overweight
A few extra pounds will promote hypertension. This can considerably decrease or even disappear once the pounds are lost. Very often, being overweight is accompanied by cholesterol and diabetes which must be monitored. The fat in the diet will reinforce hypertension.
Smoking
Smoking has the effect of constricting the arteries and will also reduce the effect of anti-hypertensive treatments.
Other factors, such as lack of sport, taking the pill, excessive alcohol consumption, pregnancy, lack of vitamin C or D or even certain genetic factors can also lead to hypertension.
And the stress in all this?
Contrary to popular belief, stress is not the cause of hypertension. In reality, blood pressure only increases temporarily under stress; it decreases when stress disappears. However, stress can promote certain risky behaviors, such as excessive alcohol consumption or smoking, causes of hypertension.
The consequences of hypertension are serious because it eventually leads to the rupture of small arteries in your brain, heart, kidneys and eyes. Consequently, this disease can promote stroke (cerebral vascular accident), heart failure, kidney failure, and in some cases even lead to blindness.
Our 5 tips to prevent and reduce hypertension
As we have seen, as the years go by, we are more likely to see our blood pressure rise. However, you have the opportunity to act now to take care of your arteries and your health. Prepare to change your lifestyle habits and you will quickly feel the benefits. Our best advice:
Tip #1: Eat a healthy diet
Make sure you eat a varied and balanced diet that does not contain too much fat. To do this, we advise you to hunt for processed products such as ready meals, cold meats, preserves, aperitif or sweet biscuits.
Instead, buy staple foods (vegetables, cheese, fruit, meat and fish). Cook them yourself, so you control the fat intake and know where it comes from.
Tip #2: Moderate your salt intake
Salt calls for salt: the more salt you add to your dishes, the more you will want to add. Go through a period where you salt very little, then, gradually, reintroduce an acceptable dose of salt (no more than 12 grams per day). Little tip: substitute salt for spices and aromatic herbs. You will have tasty dishes, and without excess salt!
Same as for fat, we recommend that you avoid cooked dishes (which often contain too much salt, but also a lot of hidden sugars).
Tip #3: Be careful about tobacco consumption
Did you know that 25% of tobacco-related deaths are of cardiovascular origin? Tobacco has very negative consequences on the oxygenation level in the blood, not to mention that it damages the walls of blood vessels.
Tip #4: Be active
Having regular activity is a key factor in your success. Moving regularly will stabilize your blood pressure. Half an hour of walking a day is enough to have a positive impact on your health.
Consider taking the stairs instead of taking the elevator. Walk or bike to work. We particularly recommend endurance sports: cycling (whether indoor or outdoor), brisk walking, swimming, cross-country skiing, etc.
Tip #5: Add dietary supplements to your daily routine
To reduce blood pressure, your doctor may prescribe several types of medications. But these can cause possible undesirables.
Did you know that certain food supplements can help you control your blood pressure? In the rest of the article, we will tell you which ones to favor.
What supplements help reduce blood pressure?
Omega 3
Apart from their anti-inflammatory effects, omega 3 is known to lower blood pressure. In fact, they act on the production of nitric oxide (him again!).
Unless you pay extreme attention to your diet and strike a careful balance between foods that contain omega 3 (for example flax, walnut and rapeseed oils and fatty fish) and those that contain omega 6 ( (e.g. sunflower and grapeseed oils), there is a good chance that, like many people, your body is not getting the recommended daily doses.
The omega 3 / omega 6 ratio is therefore completely unbalanced, in favor of omega 6 which is found in much cheaper foods (notably the oils mentioned above).
This imbalance is disastrous for your blood and arteries. This is why a balanced diet with foods containing more omega 3 is necessary. Otherwise, supplementing with omega 3 is essential to ensure the proper functioning of your body.
Vitamin C
Vitamin C may also help lower blood pressure.
It helps nitric oxide to fully play its role as a natural vasodilator. As blood vessels become more dilated, blood pressure decreases.
Additionally, vitamin C is diuretic. Your body will therefore eliminate more water and sodium. This allows the vessels to relax and lower blood pressure.
Finally, vitamin C, as an antioxidant, will counter free radicals in the body. These are responsible for cell aging and ultimately damage the arteries.
Vitamin D
As you probably know, it is the sun that allows the body to synthesize vitamin D. This vitamin plays an essential role in the prevention of cardiovascular diseases: it allows the vessels to remain flexible and it strengthens the arteries.
Furthermore, the sun helps increase the level of nitric oxide, which, as we saw above, helps dilate the vessels. Therefore, vitamin D is highly recommended. If you are located in a geographical area with little sunlight or pollution, a course of vitamin D as a dietary supplement is strongly recommended.
Act on your hypertension
Hypertension is a deceitful disease because it is painless. It can lead to serious complications and severe illness.
The good news is that you have the opportunity to take control of your health by changing your lifestyle and eating habits. In addition, omega 3, vitamin C and vitamin D prove to be real allies to help you in your approach to reducing hypertension.
