Lifestyle Factors in Hypertension

Risk factors for hypertension fall into two categories, modifiable and non-modifiable.  The non-modifiable factors include:

• Age

• Gender 

• Race/Ethnicity

• Family History

These factors have varying levels of impact.  Incidence of hypertension increase as we age, as blood vessels tend to stiffen as we get older, requiring more pressure to circulate the blood.  Over 80% of Americans have hypertension by their mid-70’s.

Men have a higher incidence of hypertension until about age 60, when women catch up quickly.  Women older than 80 have a 14% higher rate of hypertension than men.

Ethnicity can play a role in the development of hypertension, too.  Black adults have the highest prevalence of hypertension, followed by American Indian/Alaskan Native adults. Hispanic adults have similar prevalence to White adults.  Asian adults have lower prevalence overall than White adults.

Family history can be a strong predictor in the development of hypertension.  A family history of hypertension increases an individual’s risk of developing high blood pressure themselves, as genes related to blood pressure regulation can be passed down through generations. This risk increases further if multiple family members have hypertension, particularly at a younger age.

Modifiable Factors

These are the factors within your control, and having information can empower you to make changes to lower your risk of developing hypertension.  The foods you eat can be beneficial in regards to blood pressure, and foods high in certain minerals can play a helpful role. (Talk to your doctor about this if you take diuretics or other cardiac medications, or if you have kidney disease.)

Foods that are high in the minerals Potassium and Magnesium can be helpful, along with high fiber, and whole grains, plant proteins like legumes and nuts, and low sodium foods. 

Decreasing your sodium intake can be very helpful in decreasing blood pressure.  Sodium intake causes the body to retain water, increasing blood volume and thus the pressure against blood vessel walls.  Most of our sodium intake does not come from the salt shaker, rather it tends to come from processed foods. Items such as canned soups, lunch meats, frozen dinners, and other processed foods are high in sodium. Other culprits can include salty snacks like chips, crackers, and popcorn, cured meats, condiments, breads, and cheese. Learn to look at food labels and try to keep your daily intake of sodium at around 2300 mg.

Exercise

A number of studies consistently demonstrate beneficial effects of exercise on hypertension with reductions in both systolic and diastolic blood pressure with as much as 5–7 point reductions in those with hypertension.  Exercise helps to keep the blood vessels flexible as we age.  Always check with your healthcare provider first if you are beginning a new program of exercise.

Smoking or Vaping

Both smoking and vaping can contribute to hypertension due to the presence of nicotine, which leads to increased heart rate and blood vessel constriction. Smoking and vaping can damage the lining of blood vessels, further contributing to hypertension. There are many products available to help you quit, reach out to your healthcare provider or call 1-800-QUIT-NOW (1-800-784-8669 for help by phone.

 Alcohol Intake

High blood pressure is the most common alcohol-related health problem, even though most people associate alcohol intake with relaxation.  Drinking too much can affect the muscles in your blood vessels, causing them to become narrower. This makes the heart work harder to circulate your blood around your body which makes your blood pressure go up.  Reducing the amount of alcohol you consume can help you lose weight, which is also good for heart health.

Medication

When is anti-hypertensive medication indicated?  If lifestyle changes are not enough to keep blood pressure in the normal range, there are a variety of medication options to help bring BP down.  It can take some time to find the correct dose, but most people are able to find a medication that is effective at keeping them in the normal range. Keeping your pressure in that range helps you avoid the risks associated with chronic hypertension, like heart attack and stroke, kidney disease and vision problems.

All the lifestyle factors we discussed are also beneficial to your overall health and wellness, in addition to your blood pressure. 

Please feel free to reach out to Ashland Board of Health at 508-532-7922 if you have any questions or concerns.