Ep. 524 - Understanding Blood Pressure and Cardiovascular Health

Join us as we explore the critical topic of blood pressure and its profound impact on cardiovascular health.  High blood pressure, or hypertension, is a prevalent condition that can lead to serious health consequences if left unmanaged. 

In this episode, we delve into the causes of high blood pressure, including the role of genetics, family history, and lifestyle factors such as diet, exercise, and stress.  Learn about the potential consequences of uncontrolled hypertension, from heart disease and stroke to kidney damage and vision problems. 

Discover the common remedies for managing high blood pressure, including adopting heart-healthy diets, regular exercise, stress management techniques, and weight control.  We also discuss the significance of reducing salt intake and medications used in blood pressure management and alternatives to avoid medication. 

Moreover, we emphasize the importance of regular monitoring and check-ups with healthcare professionals and encourage our listeners to prioritize their cardiovascular health.  Early detection and proactive management of high blood pressure are crucial in preventing severe health issues. 

Tune in to this episode of the podcast and take charge of your heart health.  Your well-being is a valuable investment, and this episode is intended to provide you with the knowledge and insights you need to make informed decisions about your health. 

Note: This podcast episode is for informational purposes only. For personalized medical advice and treatment, consult with a healthcare provider. 

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Discussion Links:

FREE GOAL-SETTING GUIDE: SET GOALS FOR THE 7 MAIN AREAS OF YOUR LIFE by Dan Miller

Facts About Hypertension - High Blood Pressure

American College of Cardiology (ACC)

American Heart Association (AHA)

Framingham Heart Study

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Transcript

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SPEAKER_01 0:05

Well, hello there and welcome back to another episode of the All Around Growth Podcast. This is the show where you join me on my journey through life here on the Homestead at York Meadow Farm. My name is Rob Kaiser and I am your host. On this weekly show, we rotate through one of seven core topics that comprise our lives. Those topics are financial, physical, personal development, family, spiritual, social, and career. And for whatever it's worth, those topics come from a goal setting workbook by Dan Miller, which I will link to in the show notes so you can find out a little bit of history and see where these seven topics come from. Now, in last week's episode 522, we covered a financial topic with a show titled Wealth Beyond Finance Unpacking the Emotional Terrain of Money. And yesterday we had a bonus episode 523 where we unpacked the entire Medina County Freedom Cell Network meet and greet from last Saturday, providing insights into the reasons behind the meetup, the meetup, what we accomplished, and what the future has in store. So today we are moving forward through the rotation of topics and discussing something about our physical life. And the topic of today's show is understanding blood pressure and cardiovascular health. Now, if you're wondering why the topic is what it is, it is it is what it is because I recently discovered that my blood pressure is high. Now, how high was it? You might be wondering. Well, initially it was 166 over 96. And then the second reading that was taken was 150 over 96. And for those of you who don't know, this is considered stage two hypertension. And because I am relatively ignorant about what this means, it seemed like a good topic to discuss regarding the physical aspect of life and an opportunity for me to learn something about all of this and ultimately share it with you. So today we are going to cover the topic of the show by discussing what contributes to high blood pressure, the consequences of untreated high blood pressure, and common remedies for high blood pressure and to a certain extent, maybe very much less so, how certain medications can impact high blood pressure. If we discuss that at all, I did a deep, deep dive into this topic. By no means am I a medical expert. Under no circumstances should anything I say be considered medical advice. If you have anything resembling high blood pressure, I would recommend talking about it with your doctor, which is exactly what I am doing. And with that said, let's dive into some of what I discovered. Okay. So, like I said, I mentioned that my blood pressure is considered to be stage two hypertension. So, what does that even mean? All right, what I learned is that stage two hypertension is a classification used to describe a more severe level of high blood pressure based on the guidelines provided by medical organizations, including the American College of Cardiology, the ACC, and the American Heart Association, the AHA. It indicates that a person's blood pressure falls within a higher and more concerning range. Stage two hypertension is characterized by systolic blood pressure, the top number in a blood pressure reading of 140 millimeters of mercury or higher, andor a diastolic blood pressure, the bottom number of 90 or higher. So, like I said, mine was 150 over 96 on the second go around. And because I meet those those those those uh characteristics, I am classified as having stage two hypertension. This is apparently a serious condition that carries an increased risk of cardiovascular problems such as heart disease, stroke, and kidney disease. Uh healthcare professionals typically recommend more aggressive interventions, including lifestyle changes and, in many cases, medication to lower blood pressure and reduce these risks. I've taken blood pressure medication before. This was probably a little over 10 years ago when I was at peak corporate America trying to be someone that I wasn't. And rather than make lifestyle changes, which I eventually did, I decided to take blood pressure medications. So we're going to look at options besides medications, but we'll also talk about that shortly. And uh again, it's crucial for individuals with stage two hypertension to work closely with their doctors or healthcare providers to come up with some sort of treatment plan, monitor blood pressure regularly in order to manage and control this condition of stage two hypertension effectively. So, what contributes to high blood pressure? All right, it looks like there's a couple things. Genetics and family history can play a significant role in high blood pressure, and lifestyle factors like diet and exercise also contribute to this. Um here's a little bit of detail about that. So research indicates that genes can develop or influence high blood pressure. Um, let me rephrase that. Research indicates that genes can influence blood pressure regulation and may lead to a genetic predisposition for hypertension. There are multiple genes that are related to blood pressure control and also some genetic variables that affect how sensitive one is to salt along with vascular functioning. So if you've got a family history of hypertension, that increases one risk of developing the condition yourself. If you've got parents or close relatives that have hypertension, you are most you are more likely to have it as well. And this information comes from the Framingham Heart Study, which is a well-known and long study that has contributed to the understanding of cardiovascular diseases. It has shown a strong link between family history and hypertension. And like I said, that is the Framingham Heart Study, which I will link to in the show notes. Moreover, the National Heart, Lung and Blood Institute, the NHLBI, which is part of the National Institutes of Health, that provides information on hypertension and its risk factors, including the role of genetics and family history. Okay. The American Heart Association offers information on hypertension and its risk factors, including genetics and family history, and there's a lot of referenced studies and research findings in their materials as well, along with the New England Journal of Medicine, which has articles discussing genetics and its link to hypertension, especially with regard to the specific genes that help regulate blood pressure. So there's a lot of information out there that shed light on the role of genetics in family history with regard to high blood pressure. So, you know, genetics are one aspect of hypertension. Lifestyle choices also play another role, maybe, in my humble opinion, a more crucial role in the development and management of hypertension. So as far as what lifestyle factors we're talking about, we're talking about diet, exercise, and stress primarily. Okay, and diet, what they're talking about is high sodium intake, like consuming too much salt, can lead to water retention, increasing blood volume, and putting extra strain on blood vessel walls. This can raise blood pressure. A low potassium intake, like a diet low in potassium-rich foods like fruits and vegetables, may result in an imbalance of sodium and potassium in the body, apparently, which can affect blood pressure regulation. And the consumption of excessive processed foods, which often contain high levels of salt, unhealthy fats, and refined carbohydrates can also promote hypertension, especially when consumed in excess. Now, a sedentary lifestyle, otherwise known as a lack of physical activity, can also contribute to weight gain and obesity, both of which are associated with an increased risk of high blood pressure, and poor cardiovascular health does as well. So regular exercise helps maintain the health of one's heart and blood vessels, promoting better blood pressure regulation, and inactivity can lead to reduced flexibility in function of the blood vessels, ultimately raising blood pressure. As far as stress is concerned, chronic stress can trigger the body's fight or flight response, leading to increased heart rate and constricted blood vessels, both of which elevate blood pressure. Sometimes people cope with stress by engaging in unhealthy behaviors like overeating, smoking, or excessive alcohol consumption, all of which can further raise blood pressure. And I can say for myself, two of those three, well, no, I take that back. One of those three has been absolutely on par with me. The the overeating lately. Also, high caffeine intake from coffee, tea, or energy drinks can lead to temporary spikes in blood pressure in some people. And while the effect is usually temporary, it can be a concern for some people. What's worth pointing out is prior to my blood pressure being taken, I had been drinking coffee all morning, largely because I forgot about the appointment. So I had multiple cups of coffee, just like I'm having coffee now, realizing that I had forgotten about this appointment, went in, had my blood pressure checked, and um my hope is that it is in part higher than it should be. It's probably still going to be high, but it was even higher at the time it was checked because of the copious amounts of coffee that I had been drinking this morning. Now, it's important to note that the relationship between these lifestyle factors that I mentioned and blood pressure is very complicated. It can vary among individuals. You know, like I said, genetics also factor into the mix, but making positive changes in diet, exercise, and the way in which we manage stress can be effective in preventing and managing high blood pressure or hypertension. And any and all lifestyle modifications in conjunction with medical advice and treatment with your doctor are often recommended for individuals. So, like I said, no advice given here, just information that I came across, information that I'm sharing with you, information that you can then discuss further with your doctor. As far as obesity is concerned, you know, like I said, that that that fat around the abdomen, the visceral fat, it's associated with an increased production of hormones and cytokines that can lead to a higher blood volume and cardiac output, which in turn elevates blood pressure. Obesity is often accompanied by insulin resistance, which can affect blood vessel functioning, further contributing to hypertension. This adipose tissue can stimulate the renin ento angiotensin aldosterone system. Wow. And that can lead to vasoconstriction and salt retention, again, raising blood pressure. So high sodium intake can lead to water retention in the body, increased blood volume, putting extra strain on blood vessel walls, and increasing your blood pressure. So this can also interfere, this being excess salt intake can also interfere with your kidney's ability to regulate blood pressure by affecting the balance of sodium and potassium in the body. I already mentioned alcohol consumption. Alcohol has a direct effect on blood pressure, and when consumed in excess, it can lead to temporary spikes in blood pressure. Also, chronic alcohol use, heavy alcohol use, can damage the heart and weaken the heart's ability to pump blood efficiently, increasing the risk of hypertension. Alcohol can also constrict blood vessels, leading to higher blood pressure. So, you know, the long and short of it is that all of this and all of these factors can vary among individuals. Genetics and other factors may play a role. Lifestyle modifications such as healthy weight, maintaining a healthy weight, reducing salt intake, and limiting alcohol consumption all can help lower the risk of developing hypertension or assist with the management of existing high blood pressure. So, again, it's important to consult with your doctor or healthcare professional for personalized advice and treatment options if needed. It's also worth pointing out that age can affect blood pressure as well. There is a tendency for blood pressure to increase as people get older. This is known as age-related hypertension or primary hypertension. And here are some ways that age impacts blood pressure. So as we get older, the arteries naturally become stiffer and less elastic. This is due to the accumulation of collagen and other structural changes in the arterial walls. And as arteries lose their elasticity, they become less capable of expanding and contracting to accommodate changes in blood flow. This results in increased resistance to blood flow and higher blood pressure. Now hormonal changes also occur with age and can also influence blood pressure. For example, um, I'm not even gonna get into that. Hormones change as we age, that can affect blood pressure and lead to higher blood pressure. Guys, if you're interested in a lot of the details that I'm talking about, like I said, I'll link to a few notes and additional resources that you can read where I'm pulling all of this from. There's just a lot of information there. But the kidneys also play a crucial role in blood pressure by adjusting the balance of salt and water in the body. And as people get older, kidney function may decline, which affects blood pressure regulation. Again, we're talking about sodium retention, increased blood volume, both of which can raise blood pressure. And over time, you know, people may accumulate risk factors for hypertension such as obesity, lack of physical activity, and dietary habits, all of which have been previously discussed, that can contribute to high blood pressure. So these things tend to become more prevalent the older we get. So it's important to take care of ourselves. We talked about genetic factors that influence blood pressure. I won't hit on that again. So while age-related increases in blood pressure are common, they are not inevitable. People can maintain healthy blood pressure levels into their senior years by adopting a heart-healthy lifestyle, which includes regular exercise, a balanced diet, and stress management. So it's good to monitor this stuff, it's good to monitor your blood pressure if at any point in time it's been high, because there are you know health complications such as heart disease and stroke, and other things that we'll talk about here in a little bit, that can accompany high blood pressure. So, um, you know, a couple of things about kidney disease and diabetes contributing to high blood pressure are worth pointing out. Um, the the long and short is that you know hypertension can exacerbate kidney disease and diabetes. I'm not going to get into exactly why, because, like I said, there's a lot there, but managing and treating these conditions often involves a comprehensive approach, sometimes including medication. Again, lifestyle modifications like dietary changes, exercise and weight management, and close medical supervision. Controlling blood pressure is essential in preventing further complications in individuals with kidney disease. kidney disease or diabetes. Now so what happens when high blood pressure goes untreated? Well a lot. Um a lot can happen. It's not inevitable that all of these things will happen, but here's a little look at some of the things that can happen when we don't take high blood pressure seriously. We can develop cardiovascular disease. Okay we can high blood pressure can damage blood vessels in the brain and that can lead to blockages or ruptures depriving brain cells of oxygen and nutrients resulting in a stroke. We already talked about kidney damage and how high blood pressure can harm blood vessels in the kidneys, reducing their ability to filter waste products from the blood. This over time can lead to chronic kidney disease and in some cases kidney failure. High blood pressure can also damage blood vessels in the eyes leading to conditions like hypertensive retinopathy which may result in vision impairment or even blindness. Because hypertension can weaken the walls of blood vessels it can make people more prone to developing aneurysms and aneurysms can rupture causing life-threatening internal bleeding. High blood pressure can also result in things like peripheral artery disease, the narrowing of arteries in the arms and legs causing pain and tissue damage can also contribute to metabolic syndrome, which you know includes obesity, high blood sugar, abnormal lipid profiles and all of these factors can increase the risk of developing type 2 diabetes and other health problems. Can also simply just reduce the quality of your life by causing symptoms like headaches and fatigue and shortness of breath and chest pain. It just sucks okay and ultimately if left untreated high blood pressure can contribute to you know severe and even fatal health events like heart attacks strokes and kidney failure. Now the good news is that hypertension is manageable like I said lifestyle modifications dietary changes regular exercise and if necessary medication can effectively control blood pressure and reduce the risks of these complications and regular monitoring early intervention those are all essential in preventing and mitigating the harmful consequences of high blood pressure so if you've got high blood pressure hypertension or are at risk again work with your doctor and you know you'll be able to develop a personalized plan for blood pressure management and overall cardiovascular health. Now if you want to be proactive there are different approaches for controlling and managing high blood pressure primarily lifestyle modifications which can include adopting a heart healthy diet or the DASH diet okay and I've heard of this I'm not overly familiar with it but it is a diet that emphasizes um a diet rich in fruits vegetables whole grains lean protein and low-fat dairy products apparently it's low in sodium and saturated fats which helps to lower blood pressure because like I said reducing sodium intake by limiting salt is a key aspect of the DASH diet and it encourages individuals to choose fresh whole foods over processed and high sodium options. Now I want I I was interested in dietary alternatives because while the DASH diet is a well-known and effective dietary plan for managing blood pressure I you know I was interested in what other approaches there were so apparently the Mediterranean diet which focuses on whole foods including fruits vegetables whole grain lean protein particularly fish and healthy fats like olive oil and nuts including herbs and spices for flavoring instead of salt make it a good choice for those looking to reduce sodium intake a Mediterranean diet has been associated with reduced risk of heart disease and hypertension. A plant-based diet okay such as a vegetarian or vegan diet again emphasizing whole plant foods is apparently good for reducing blood pressure on account of the fact that many of these foods are typically lower in saturated fats and sodium and higher in potassium and fiber both of which are good generally speaking a low sodium diet minimizing salt intake is good for people dealing with hypertension experiencing high blood pressure. Also a paleo diet encouraging the consumption of whole unprocessed foods such as lean meats, fish, fruits, vegetables and nuts limiting grains, dairy and processed foods can help reduce sodium intake and promote weight loss, both of which are beneficial for blood pressure control. That makes the most sense to me I've always been a fan of just eating normal food not limiting anything necessarily but they go on and write that a flexitarian diet is a flexible approach that combines elements of vegetarianism with occasional consumption of meat or fish. So basically you know it's the paleo diet just with a fancy name so you can sound cool when you talk about your diet you can be a flexitarian all right so just guys eat eat a paleo diet eat a whole foods diet you know reduce your re reduce processed junk eat well that should help now um these dietary plans increasing potassium rich food and just simply maintaining a balanced diet that supports overall heart health that's a good thing to do like I said I'm not a medical professional I'm not giving advice I'm just reading information that I found in searching and researching high blood pressure and what it you know what it means and and all of that so I you know do your own research talk with your doctor find out what's best for you but you know there's nothing wrong and almost everything right with eating a diet based on whole foods aka the paleo diet so certainly a good place to start now in terms of exercise engaging in regular physical activity such as brisk walking swimming or cycling all of those can help lower blood pressure and regular physical activity is something that I have not done. My cardiovascular health is not good and that is likely something in conjunction with my own increased weight and quite frankly you know I probably fall into the category of obese at the very least overweight because in America we seem to have lost track and focus on what obese actually means and I God help me if I even look at the statistics of obesity in America but I'd venture to guess that we are probably one of the fattest if not the fattest countries in the world in addition to regular exercise we can look at how we manage stress and so they recommend techniques such as meditation deep breathing and exercise like yoga or routine stretching all of which can help reduce stress and lower blood pressure having a routine and finding healthy ways to cope with stress are also essential for long-term blood pressure management and as far as I'm concerned having a routine and finding healthy ways to cope with stress are just good things to do leads to a better quality of life. We've talked about weight management we've talked about reducing salt intake and there are medications for blood pressure medications like diuretics which help the kidneys remove excess sodium and water from the body beta blockers which can reduce heart rate and the force of heart contractions those can also be effective in managing conditions like irregular heartbeats and apparently ACE inhibitors which ACE inhibitors are angiotensin converting enzyme inhibitors that is what ACE is an acronym for those drugs re relax blood vessels and decrease the production of angiotensin which is a hormone that narrows blood vessels this red results in lower blood pressure there's also something called calcium channel blockers which relax and widen blood vessels reducing the heart's workload and decreasing blood pressure you know so basically the regular monitoring and checkups with your doctor if you're experiencing high blood pressure is recommended. It's good it can help track progress and provide valuable data in order to make good medical decisions. So you know just consult with a healthcare professional review your blood pressure take it regularly and if need be take medication but make sure you have an exit plan to get off the medication because all of these all of these things state that lifestyle modifications you know including diet exercise stress management weight control so on and so forth those are all good things that can be done without medication and can help effectively deal with hypertension now we've talked a lot about the causes of high blood pressure we've talked about the remedies of high blood pressure we've talked about a lot of things and there's a lot there so genetic factors family history all of this can contribute to hypertension lifestyle factors like diet exercise and stress play a significant role in the development of high blood pressure and there's medical conditions like kidney disease and diabetes which can also lead to high blood pressure the long and short of all of this is that untreated high blood pressure can result in health complications some of which are severe like heart disease stroke kidney problems vision issues and more lifestyle modifications seem to be the best approach improving our diets engaging in more frequent and more regular exercise more effectively managing stress all of those things can effectively control blood pressure reducing our weight better managing our weight and monitoring our salt intake these things are good maybe even critical in managing hypertension and there are medications that are available that can help with this you know if based on what your interactions are like with your doctor they may be prescribed when necessary personally I'm trying to avoid any additional medications because for those of you who don't know I have epilepsy I take enough medication as it is I don't want to take any more so at this point in time I am following up with my doctor and engaging in routine checkups with my doctor to see what we can do in terms of managing this a little bit better. So in closing I would just simply encourage anybody out there who's in a position like myself dealing with high blood pressure to seek professional guidance for managing their blood pressure you know seek professional guidance but do your own research there's a lot of information out there and a lot of things that we can do ourselves if we use our own heads and do that research in conjunction with working with a healthcare professional because if we do it right and take care of ourselves by taking control of our health making positive lifestyle changes before and during consulting with our doctors and other healthcare experts we can ensure that our blood pressure stays within a healthy range because in short the health of our hearts is a valuable investment to our overall well-being and our physical health in general so guys hopefully today's episode was helpful in learning more about why heart health is important and monitoring blood pressure is important. So guys tune in next week for an episode on personal development where we will do a deep dive into the goal setting workbook that I previously mentioned at the beginning of the show and I look forward to catching you then have a great week this is Rob Kaiser thank you and God bless the I want to try people