60-Second Messages
Supporting Evidence
- The DASH diet is rich in fruits, vegetables, low-fat and non-fat dairy, and includes whole grains, nuts/beans/seeds, lean meats, fish, poultry, and heart healthy fats.
- US Department of Health and Human Services. Your guide to lowering blood pressure. https://www.nhlbi.nih.gov/files/docs/public/heart/hbp_low.pdf
- This rice diet therefore may be an option for you as a hypertensive patient.
- Kempner, W. Treatment of Hypertensive Vascular Disease with Rice Diet. Archive of Internal Medicine. 1974;133(5):758-790. https://bp120.org
- Elevated blood pressure is the result.
- Sung, KH. Dietary Salt Intake and Hypertension. Electrolytes and Blood Pressure. 2014;12(1):7-18. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4105387/
- Looking for a non-drug supplement that could help lower your blood pressure? Potassium might be the answer.
- Krishna, GG. Effect of potassium intake on blood pressure. Journal of the American Society of Nephrology. 1990;1(1):43-52. https://bp120.org
- 2017. Potassium lowers blood pressure. Harvard Health Publications. http://www.health.harvard.edu/heart-health/potassium-lowers-blood-pressure
- More recent research endeavors have shown a relationship between sugar and hypertension independent of the ability of the former to contribute in weight loss.
- Stolarz-Skrzypek, K. Sugar and Salt in the Pathogenesis of Elevated Blood Pressure. Hypertension. 2011;57:676-678. http://hyper.ahajournals.org/content/57/4/676
- In lifestyle diseases such as hypertension, an important thing to focus for control and management would be the drive for a shift to a healthier lifestyle, most importantly healthy diet.
- He, FJ & MacGregor, GA. Salt and sugar: their effects on blood pressure. European Journal of Physiology. 2015;467(3):577-586. https://www.ncbi.nlm.nih.gov/pubmed/25547872
- Metabolic syndrome is condition wherein there is noted insulin resistance, elevated cholesterol and blood pressure levels, and excess weight.
- Brown, I, Stamler J, et. al. Sugar-sweetened beverage, sugar intake of individuals and their blood pressure: Intermap Study. Hypertension. 2011;57(4):695-701. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3086758/
- Through the years, studies done on rats gave positive results in that indeed, decreased calorie consumption proved to increase life span and minimize heart diseases including hypertension.
- Young, JB, Mullen, D & Landsberg L. Caloric restriction lowers blood pressure in the spontaneously hypertensive rat. Metabolism. 1978;27(12):1711-1714. https://www.ncbi.nlm.nih.gov/pubmed/723627
- Dolinsky, V, Morton, J, et. al. Calorie Restriction Prevents Hypertension and Cardiac Hypertrophy in the Spontaneously Hypertensive Rat. Hypertension. 2010;56:412-421. https://bp120.org
- This first came about from a research done by Clive McCay dating back on 1934. From his initial study on longer life span with calorie restriction came about numerous findings on the same theory.
- McDonald, R & Ramsey, J. Honoring Clive McCay and 75 Years of Calorie Restriction Research. Journal of Nutrition. 2010;140(7):1205-1210. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2884327/
- Through the years, the benefits of this vitamin have been constantly unveiled, one of which is its impact in controlling hypertension.
- Juraschek, SP, Guallar, E, et. al. Effects of vitamin C supplementation on blood pressure: a meta-analysis of randomized controlled trials. American Journal of Clinical Nutrition. 2012;95(5):1079-1088. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3325833/
- Omega-3 fatty acids are the major components in fish oil responsible for its effect.
- Yang, H & Kenny A. The role of fish oil in hypertension. Connecticut Medicine. 2007;71(9):533-538. https://www.ncbi.nlm.nih.gov/pubmed/17966723
- Miller, PE, Van Elswyk M, and Alexander, DD. Long-chain omega-3 fatty acids eicosapentaenoic acid docosahexaenoic acid and blood pressure: a meta-analysis of randomized controlled trials. American Journal of Hypertension. 2014;27(7):885-896. https://www.ncbi.nlm.nih.gov/pubmed/24610882
- Most of the studies on fish oil supplementation revealed that higher amounts should be taken to lower blood pressure.
- Morris, MC, Sacks F & Rosner B. Does fish oil lower blood pressure? A meta-analysis of controlled trials. Circulation. 1993;88(2):523-533. https://www.ncbi.nlm.nih.gov/pubmed/8339414
- Garlic consumption is believed to decrease both systolic and diastolic blood pressure by around 5-10 mmHg.
- Stabler, S, Tejani, A, et. al. Garlic for the prevention of cardiovascular morbidity and mortality in hypertensive patients. Conchrane Database of Systematic Reviews. 2012;8. https://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0048277/
- It's less common, but in the same way that some of us are salt-sensitive, some of us are also more-likely to suffer elevated blood pressure as a response to caffeine consumption.
- Sun, HJ, Jiang, H, et. al. The Effect of Chronic Coffee Drinking on Blood Pressure. A Meta-Analysis of Controlled Clinical Trials. Hypertension. 1999;33:647-652. https://www.ncbi.nlm.nih.gov/pubmed/10024321
- Hartley, T, Sung, Sung, BH, et. al. Hypertension Risk Status and Effect of Caffeine on Blood Pressure. Hypertension. 2000;36:137-141. http://hyper.ahajournals.org/content/36/1/137
- Consume caffeine several times in a day, however, and our blood pressure will be continually elevated – with all the associated health risks.
- Zhang, Z, Hu, G, et. al. Habitual coffee consumption and risk of hypertension: a systematic review and meta-analysis of prospective observational studies. American Journal of Clinical Nutrition. 2011;93(6):1212-1219. https://www.ncbi.nlm.nih.gov/pubmed/21450934
- This is due to the ability of licorice to inhibit activity of the enzyme that breaks down such steroids.
- Omar, H, Komarova, I, et. al. Licorice abuse: time to send a warning message. Therapeutic Advances in Endocrinology and Metabolism. 2012;3(4):125-138. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3498851/
- Farese, R, Bigilieri, E, et. al. Licorice-Induced Hypermineralocorticoidism. The New England Journal of Medicine. 1991;325:1223-1227. http://www.nejm.org/doi/full/10.1056/NEJM199110243251706#t=article
- The mechanism isn't understood yet, but the evidence is clear – drinking alcohol elevates blood pressure.
- Klatsky, A & Gunderson, E. Alcohol and hypertension: a review. Journal of the American Society of Hypertension. 2008;2(5):307-317. http://www.ashjournal.com/article/S1933-1711(08)00045-4/abstract
- Chen, L, Smith GD, et. al. Alcohol Intake and Blood Pressure: A Systematic Review Implementing a Mendelian Randomization Approach. http://journals.plos.org/plosmedicine/article?id=10.1371/journal.pmed.0050052
- It’s true – smoking is found to be one of the major leading causes of cardiovascular deaths. The nicotine in cigarette smoke causes several changes to your respiratory and cardiovascular system.
- Virdis, A, Giannarelli, C, et al. Cigarette smoking and hypertension. Current Pharmaceutical Design. 2010;16(23):2518-2525. https://www.ncbi.nlm.nih.gov/pubmed/20550499
- Smoking not just worsens your hypertension but eventually leads to more serious cardiovascular events in the long run as well.
- Kannel, WB & Higgins, M. Smoking and hypertension as predictors of cardiovascular risk in population studies. Journal of Hypertension Supplement. 1990; 8(5):S3-8. https://www.ncbi.nlm.nih.gov/pubmed/2286855
- Smoking not just worsens your hypertension but eventually leads to more serious cardiovascular events in the long run as well.
- Primatesta, P, Falaschetti, E, et. al. Association Between Smoking and Blood Pressure, Evidence From the Health Survey for England. Hypertension. 2001;37:187-193. http://hyper.ahajournals.org/content/37/2/187
- Studies have shown that extreme and constant stress can cause an increase in blood pressure.
- Kulkarni, S, O’Farrell, I, et. al. Stress and hypertension. Wisconsin Medical Society. 1998;97(11):34-38. https://www.ncbi.nlm.nih.gov/pubmed/9894438
- Meditation has been found effective in helping patients control their blood pressure.
- Goldstein, C, Josephson, R, et. al. Current Perspectives on the Use of Meditation to Reduce Blood Pressure. International Journal of Hypertension. 2012. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3303565/
- As with any cardiovascular diseases, obesity and weight gain are contributing risk factors for the development of hypertension.
- Staessen, J, Fagard, R & Amery A. The relationship between body weight and blood pressure. Journal of Human Hypertension. 1988;2(4):207-217. https://www.ncbi.nlm.nih.gov/pubmed/3070038
- While it is natural for each person to get angry, the way you handle anger would have a great impact on your health.
- Everson, SA, Goldberg, DE, et. al. Anger expression and incident hypertension. Psychosomatic Medicine. 1998;60(6):730-735. https://www.ncbi.nlm.nih.gov/pubmed/9847033
- James, GD, Yee LS, et. al. The influence of happiness, anger, and anxiety on the blood pressure of borderline hypertensives. Psychosomatic Medicine. 1986;48(7):502-508. https://www.ncbi.nlm.nih.gov/pubmed/3763789
- If we drop 20 mm Hg from our Systolic blood pressure (the first value) or 10 mm Hg from our Diastolic pressure (the second value), we halve our risk of these problems.
- 2002. Age-speciific relevance of usual blood pressure to vascular mortality: a meta-analysis of individual data for one million adults in 61 prospective studies. http://www.thelancet.com/journals/lancet/article/PIIS0140-6736(02)11911-8/fulltext
- 2010. Report from the Canadian Chronic Disease Surveillance System: Hypertension in Canada. http://www.phac-aspc.gc.ca/cd-mc/cvd-mcv/ccdss-snsmc-2010/2-5-eng.php
- It can, however, cause a temporary, but significant increase in blood pressure.
- Sorace, P. Hypertension and Resistance Training. Strength and Conditioning Journal. 2009;31(1):33-35. http://journals.lww.com/nsca-scj/Fulltext/2009/02000/Hypertension_and_Resistance_Training.6.aspx
- Exercise lowers blood pressure.
- Pescatello, LS, Franklin, BA, et. al. American College of Sports Medicine position stand. Exercise and hypertension. Medicine and Science in Sports and Exercise. 2004;36(3):533-553. https://www.ncbi.nlm.nih.gov/pubmed/15076798
- Pescatello, L, MacDonald, H, et. al. Exercise for Hypertension: A Prescription Update Integrating Existing Recommendations with Emerging Research. Current Hypertension Reports. 2015;17(11):87. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4589552/
- How are these two related?
- Sakurai, M, Stamler, J, et. al. Relationship of Dietary Cholesterol to Blood Pressure: The INTERMAP Study. Journal of Hypertension. 2011;29(2):222-228. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3075799/
- Spikes in our blood pressure are normal.
- Blood pressure variability and cardiovascular disease: systematic review and meta-analysis. http://www.bmj.com/content/354/bmj.i4098
- Mancia, G. Short- and Long-Term Blood Pressure Variability Present and Future. Hypertension. 2012;60:512-517. http://hyper.ahajournals.org/content/hypertensionaha/60/2/512.full.pdf
- It’s the term used to measure how your blood pressure responds to salt intake.
- Choi, HY, Park, HC, & Ha, SK. Salt Sensitivity and Hypertension: A Paradigm Shift from Kidney Malfunction to Vascular Endothelial Dysfunction. Electrolyte and Blood Pressure. 2015;13(1):7-16. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4520886/
- Uniqueness of your genes would matter and differentiate you then from another person’s salt intake response.
- Ando, K & Fujita, T. Pathophysiology of salt sensitivity hypertension. Annals of Medicine. 2012;44Suppl1:S119-126. https://www.ncbi.nlm.nih.gov/pubmed/22713140
- Several studies have then been conducted to show how an increase in CoQ10 supplementation improved both systolic and diastolic blood pressure by approximately 15-20 mmHg
- Rosenfeldt, FL, Haas, SJ, et. al. Coenzyme Q10 in the treatment of hypertension: a meta-analysis of the clinical trials. Journal of Human Hypertension. 2007;21:297-306. http://www.nature.com/jhh/journal/v21/n4/full/1002138a.html
- Langsjoen, P et. al. Treatment of essential hypertension with coenzyme Q10. Molecular Aspects of Medicine. 1994;15 Suppl:S265-272. https://www.ncbi.nlm.nih.gov/pubmed/7752851
- Rosenfeldt, FL, Haas, SJ, et al. Coenzyme Q10 in the treatment of hypertension: a meta-analysis of the clinical trials. Journal of Human Hypertension. 2007;21:297-306. https://www.ncbi.nlm.nih.gov/pubmed/17287847
- Track It
- Bao, W, Threefoot SA, et. al. Essential hypertension predicted by tracking of elevated blood pressure from childhood to adulthood: the Bogalusa Heart Study. American Journal of Hypertension. 1995;8(7):657. https://www.ncbi.nlm.nih.gov/pubmed/7546488
- High blood pressure and diabetes are two of the most prevalent conditions today.
- Cheung, B & Li, C. Diabetes and Hypertension: Is There a Common Metabolic Pathway? Current Atherosclerosis Reports. 2012;14(2):160-166. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3314178/
- Sowers, J & Epstein, M. Diabetes Mellitus and Associated Hypertension, Vascular Disease, and Nephropathy. Hypertension. 1995;26:869-879. http://hyper.ahajournals.org/content/26/6/869
- Sowers, JR et al. Mechanisms of hypertension in diabetes. American Journal of Hypertension. 1991;4(2 Pt 1):177-182. https://www.ncbi.nlm.nih.gov/pubmed/2021449