In our chaotic modern life, hypertension and high blood pressure (HBP) weave their threads, silently encroaching upon our well-being. As these silent assailants tighten their grip on our health, the clamour for awareness and understanding grows louder, echoing the urgent need to unravel their complexities.
According to Dr Amit Bhushan Sharma, director, and unit head cardiology, at Paras Health Gurugram, “The primary factors contributing to hypertension, or high blood pressure, include genetics, lifestyle choices, such as diet and physical activity level, obesity, excessive salt intake, alcohol consumption, stress, and certain medical conditions like kidney disease and sleep apnea.”
Nmami Agarwal, Nutritionist, Dietician, and CEO of NmamiLife PVT Ltd said, “My experience as a nutritionist and dietician has made me realise that a lot of cases of hypertension and HBP is a result of multiple diets and health factors. Poor dietary patterns of low eating of fibre and nutrient-dense fruits, vegetables, and whole grains, but high consumption of saturated fats, trans fats, and sugar result in hypertension.”
Hypertension, if not caused by cardiac issues, is most commonly caused by lifestyle, she said, adding that exercise helps strengthen the heart, increase the blood flow, and reduce water retention in the body.
Lack of exercise can cause the thickening of blood and the weakening of the heart. Stress oxidizes the blood and makes blood pressure shoot. It also has an impact on the walls of the heart.
“In all of this, a good diet of low sodium, high fibre, potassium, and good fats makes a difference”, Aggarwal suggested.
She added that uncontrolled high blood pressure silently harms your body. It strains your heart, raising heart attack and stroke risks. “Weakened blood vessels can damage kidneys, and eyes, and even cause sexual problems. There are cases where it has adversely impacted mental health as well.”
How does potassium affect blood pressure?
Aggarwal explains, “Potassium works like a brake on blood pressure. It counters the tightening effect of sodium on blood vessel walls, promoting relaxation. Additionally, it helps your kidneys excrete excess sodium through urine.
Dr Sharma concurs, adding that adequate potassium intake is associated with lower blood pressure levels. However, it’s essential to maintain a balance between sodium and potassium intake for optimal blood pressure control.
Aggarwal suggested eating bananas, green moong, sweet potato, rajma, methi, coconut water, and moringa as they are all not just rich in potassium but also contain various other nutrients that support heart health.”
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First uploaded on: 30-06-2024 at 14:29 IST
