Author: Mgr. Martin Jelínek
Expertise: nutrition, education in nutrition
Last expert review: September 3, 2024
Hypertension (high blood pressure) is a very widespread health problem. It affects people of various ages, including both the elderly and children. Blood pressure is the force exerted by the blood as it flows through the arteries and veins, measured in two values:
1. Systolic.
During measurement, this is the upper value, occurring during cardiac contraction (systole), when blood is ejected from the heart into the arteries.
2. Diastolic.
The measured lower value, occurring during relaxation of the cardiac muscle.
Normal blood pressure is defined as 120/80 (systolic/diastolic), or lower. Blood pressure commonly fluctuates, as a natural reaction to conditions affecting us (physical activity, stress, sleep patterns, certain dietary substances…). The condition where blood pressure is persistently high (usually 140/90 and above) is referred to as hypertension.
The causes of high blood pressure are most often related to the psychosomatic platform (i.e., stress manifestations). However, the health status of the individual also plays a role, especially being overweight, diabetes, atherosclerotic changes in the vessels, increased function of the thyroid gland. High blood pressure often appears during pregnancy, affects long-term smokers, or the body may react this way to the use of certain drugs (e.g., hormonal contraceptives) and incorrect dietary habits (high alcohol intake, salt, and stimulants).
In general, men are twice as likely to develop high blood pressure as women.
Diet has a significant influence on blood pressure values, in both directions – raising and lowering. The most considerable increase in its values is caused by:
- High consumption of alcohol (on the contrary, a small amount of alcohol can dilate blood vessels and temporarily lower blood pressure),
- Excess salt – table salt (sodium chloride) is a concentrated source of sodium. This mineral binds intercellular water and burdens the cardiovascular system, resulting in increased blood pressure values.
- Stimulants – the most problematic being caffeine found in energy drinks, coffee, or black tea.
There are also foods that have, to some extent, the ability to lower blood pressure values. Typical examples include garlic, passionflower, chamomile, hibiscus, or some adaptogenic herbs. Specific substances that influence this include magnesium, potassium, or coenzyme Q10.
Mgr. Martin Jelínek
Founder of NutriCourses, lecturer and author of the educational system in the field of nutrition. He has been systematically engaged in nutrition education since 1999. He is the author of the educational application ZOF and professional publications focused on nutrition and a healthy lifestyle.