Today let’s dive into Hypertension/Blood pressure. The number one silent killer worldwide.
I’m sure you’ve all heard or saw someone collapse and succumb and you’re left wondering what happened? The person looked Healthy?
https://youtu.be/tDMRR7zWMNQ?si=qbDh-11qfISoTKnP
Well hypertension is a condition characterised by an increased blood pressure.
Kenyans Health seeking behaviour is not the best and most of the time diagnosis is made after the complications associated with hypertension like heart diseases, Kidney failures and premature deaths.
The normal lifecourse in itself is a risk factor for developing Hypertension because there’s a direct relationship between hypertension and Age. Other risks factors include Obesity, been diabetic, chronic stress levels, poor dietary practises coupled with a sedentary lifestyle.
So what are some of the Dietary approaches that help with blood pressure control?
✅ Controlled intake of sodium ( common salt). There are this crazy ‘educators’ telling people to eat as much salt as they like. If you have any metabolic disorder like Hypertension or even obesity, you will be digging your own grave by doing so.
Yes the body has self regulating mechanisms to excrete excess salt but overwhelming the system is not a smart move. Sodium is an essential nutrient that is required daily for normal functioning including heart function. Sodium is also associated with Increased water retention which is bad for your blood pressure. Control intake to atleast 2300mgs/day and if your pressure is out of control limit further to 1500mg/day or as advised by a registered Dietitian.
✅ The second thing is sugar intake – there’s a direct link with fructose overload and an increase in blood pressure.
Limit your intake of synthetic sugars, infact if you have metabolic conditions like hypertension, you have no business taking up tea with sugar, cakes, sodas, sweets or even artificially sweetened foods.
Because we understand life is for the living, the naturally occurring sugars are allowed: the fact they’re from an organic source ( whole fruit/vegetables) they come with additional Nutrients, minerals, vitamins, phytonutrients, fibers and more that are great for your health. Controlled Intake is however recommended.
✅ Increase your intake of Potassium. Potassium counters sodium and prompts elimination of excess from your kidneys. Potassium is also a great essential ion that is needed daily for optimum functionality.
Food sources of potassium include avocado, Bananas, nuts, vegetables and whole foods. Overconsumption is however not advised.
✅ Limit your intake of Protein – Protein is an essential macro nutrient that is needed for cell repair, blood formation, hormones, enzyme and most importantly fluid & electrolyte balance in the body.
Consumption of adequate amounts of Protein is recommended, however Overconsumption is cautioned against because you’ll be burdening the already burdened organs that is the kidneys and the livers to regulate intake and ensure waste elimination.
Excessive intake of protein has also been associated with increased uric acid crystals formation leading to an increase in the risk for gout and other joint & bone issues.
Consumption of Variety of Protein foods both from the plants & Animals sources is encouraged for diversity and also to limit Overconsumption of one particular source.
✅The next thing is Controlling Fluids intake – As I said earlier, hypertension is characterised by an increase in the body’s ability to retain body fluids including water.
The kidneys are the primary organs tasked with fluid control and balance. We still need to make sure that we are well hydrated ( avoid over and dehydration) to prompt proper kidney function.
Also on fluid intake, avoid intake of things like sodas, processed and artificial juices, instead replace them with clear water, Hydrating foods like Water melon, Healthy Soups and Broths, Wheatgrass, Hibiscus, Moringa, and other Healthy Fluids to hydrate and also supply your metabolism with nutrients. Remember to be cautious with herbs to avoid toxicity.
✅ The next thing is Controlling intake of Carbohydrate. Carbs, just like any other Macronutrient are essential and so they should be included in our daily meals. However, over consumption ( Whether whole or Refined) has been associated with increased incidences of metabolic disorders like obesity, hypertension, diabetes and more.
Carbs are the key nutrients that trigger insulin need ( Protein also that’s why we talked of regulation). Insulin is the hormone that is commonly known as the fat storage and over production of insulin brings about Insulin Resistance which has been associated with Leptin insensitivity.
Lack of Hormonal control ( from Insulin to Leptin & Ghrelin) has been associated with an increased body mass index which is a risk factor for hypertension. Have your carbs but have your portions controlled.
✅ Increase intake of Healthy fats – Over consumption of unhealthy fats ( seed oils, margarines, Processed and refined foods and more) has been associated by an increase in ‘bad’ cholesterol which is a risk factor of Hypertension and other cardiovascular diseases.
Intake of healthy fats like Avocados, nuts, lean meats, Eggs, Fish and fish oils have been associated with improved markers of cholesterol reducing the risk factors. They also provide essential nutrients like omega 3, potassium, vitamin E and more that are great for metabolic function.
✅ The next thing is Physical Exercise – Routine exercise has been associated with a strengthened cardiovascular system that is capable and able to self regulate better when it comes to matters blood pressure.
Overexercising is however cautioned against, so make sure that you tailor your work out routine with your heart in mind. Start slowly then work on building momentum over time.
✅ Stress Management – Stress is one of the leading Causes of disease in the Modern world.
Provided you are alive, avoiding stress is close to impossible so you want to make sure every other day you engage in activities that are going to break the stress cycle and help with controlling hypercortisolism which is a risk factor of metabolic disorders. Things like sharing with a friend, going for a walk, getting sun exposure, yoga, meditation, journal, dancing or even doing things that are protective that you like is highly encouraged to help with Stress Management.
Conclusion:
These are some of the effective strategies to controlling hypertension. Remember that as individuals we are different and we might respond differently to interventions so purposes to walk with a dietitian and listen to your body cues in everything that you decide to start on.
Hypertension can and it SHOULD be controlled.
Have a productive day and have a look at the playlist on Hypertension and let’s work towards a hypertension controlled society juu free is kinda impossible unless we stop living 💯
Signed with love 💞
Lilian Mumina
Registered Dietitian
Mumina Wellness Solutions
Nutrition, Diet and Health Tips 
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