Overview

The pressure inside the body’s main artery system, expressed in millimetres of mercury, is known as blood pressure.¹ One of the main causes of disability-adjusted life years is hypertension or high blood pressure.² 

Hypertension is an important and growing worldwide health concern. Due to its impact on end organs and its connection to diabetes mellitus, obesity, and kidney disease, it is a major cause of cardiovascular disease and early mortality globally.³ Many patients fail to attain appropriate blood pressure control even with current therapy options.³ Therefore, BP control must be improved as soon as possible.  

A blood pressure measurement of 130/80 millimetres of mercury (mm Hg) or greater is generally considered hypertension.⁴ Any blood pressure reading more than 180/120 mm Hg is regarded as a hypertensive crisis or emergency.⁴

Causes

The blood’s constant excessive force on the arterial walls indicates high blood pressure. To pump blood, the heart must work harder.⁴ The quantity of blood the heart pumps, and the resistance of the blood's passage through the arteries are the two factors that influence blood pressure.⁴ Blood pressure rises with the amount of blood the heart pumps and the narrower the arteries. 

Risk factors for high blood pressure include:

• As people age, their risk of high blood pressure rises. It is more frequent in men up to the age of 64. After age 65, women are more prone to high blood pressure⁴
• If you have a parent or sibling who has high blood pressure, your chances of developing high blood pressure are increased⁴
• Changes in the kidneys, blood vessels, and other bodily organs are caused by being overweight⁴
• Gaining weight might result from not exercising. Elevated body weight increases the chance of hypertension⁴
• Elevated stress levels might cause a rise in blood pressure⁴

Key nutrients that reduce blood pressure 

Potassium

Studies show that increasing potassium intake significantly reduces blood pressure in adults. Many unprocessed foods, such as beans and peas, almonds, spinach, cabbage, and parsley, and fruits like bananas, papayas, and dates, are high in potassium.⁵ Many food products undergo food processing, which lowers their potassium content. As a result, diets heavy in processed foods and low in fresh fruits and vegetables are frequently deficient in potassium.⁵ For adults, the WHO recommendation is a daily potassium consumption of at least 90 mmol (3510 mg). 

Magnesium

Magnesium is an essential element that promotes healthy muscle and neuron function, blood pressure, and blood sugar regulation.⁶ The easiest method to ensure you receive enough magnesium is to eat more of particular foods rather than supplements. Magnesium-containing foods include: 

• Whole grains such as brown rice
• Almonds and cashews
• Green vegetables 
• Plain yoghurt
• Soy milk
• Apples and bananas
• Chicken and beef
• Oatmeal

Magnesium helps with:

• Relaxing the blood vessels
• Decreasing endothelial dysfunction is due to the imbalance of blood vessel relaxing and contracting components.
• Increasing the levels of nitric oxide

Given that ageing increases the risk of high blood pressure, it is likely that a magnesium deficit contributes to the escalation of blood pressure problems with ageing.⁶

Calcium

Calcium helps blood vessels contract and relax as necessary, so it is essential for maintaining healthy blood pressure.⁷ It is also essential for strong bones and the production of hormones and enzymes that are necessary for the majority of bodily processes.⁷

Drugs called calcium channel blockers are used to reduce blood pressure. They prevent calcium from reaching the heart's and arteries' cells.⁸ The heart and arteries contract harder when exposed to calcium. Calcium channel blockers prevent calcium from entering the blood artery, allowing it to relax and dilate ⁸. The heart rate can also be slowed by certain calcium channel blockers. This may help decrease blood pressure even further.⁸

Omega-3 fatty acids

The ideal daily dosage of omega-3 fatty acids to help decrease blood pressure is 3 grams, which can be obtained by diet or supplements. Fatty fish, including salmon, tuna, sardines, trout, herring, and oysters, are commonly known to contain the omega-3 fatty acids docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA).⁹  However, although some research indicates that consuming omega-3 fatty acids may reduce blood pressure, it is unclear what dosage is ideal for this purpose.⁹ Depending on age and gender, the National Institutes of Health has determined that 1.1–1.6 grams of omega-3 fatty acids per day is an appropriate consumption for healthy individuals. 

Foods to avoid or limit 

Salt

Sodium (salt) stimulates fluid retention in the body, which can increase blood volume and blood pressure.¹⁰ When we purchase foods like olives, crisps, sauces, and pickles, most of the salt we consume is already present in them.¹¹ Along with bread and morning cereals, processed meats like bacon and sausages are also included. The daily minimum needs to be around 500 milligrams. Only around one teaspoon of salt is contained in the upper limit of 2,300 milligrams.¹⁰

Sugar

Sugar raises the risk of weight gain, linked to high blood pressure. It is particularly present in sodas, fruit juices, sweetened tea, and energy drinks.¹⁰ Sugar and fat-containing meals are abundant in calories, even if they may not directly affect blood pressure.¹¹

Alcohol

Men and women with high blood pressure should each have no more than two glasses of alcohol each day.¹⁰ Alcohol increases empty calorie intake, which may lead to weight gain. Binge drinking can be risky since alcohol briefly elevates blood pressure.¹⁰

Conclusion

Overall, high blood pressure is a condition that can be easily managed by changing your diet. Several foods containing vitamins and minerals help regulate blood pressure levels, so individuals with hypertension must follow a certain diet.