Vitamins and blood pressure: what helps

Vitamins and blood pressure: what helps

I. Fundamentals of blood pressure and hypertension

1. Determination of blood pressure: Arterial pressure (blood pressure) is the power with which blood presses on the walls of arteries. It is measured in millimeters of the mercury (mm RT. Art.) And is recorded in the form of two numbers: systolic (upper) and diastolic (lower). Systolic pressure is the pressure in the arteries when the heart is reduced and pushes blood. Diastolic pressure is the pressure in the arteries between the blows of the heart, when the heart is at rest. Optimal blood pressure is usually considered below 120/80 mm Hg. Art.

2. Determination of hypertension (high blood pressure): Hypertension, or high blood pressure, is a condition in which blood pressure is constantly at 140/90 mm Hg. Art. or higher. This is a common disease that can seriously increase the risk of a heart attack, stroke, renal failure and other health problems. Hypertension often develops gradually over the years and can occur asymptomatic.

3. Classification of hypertension: Arterial pressure is classified as follows:

   • Normal: less than 120/80 mm Hg. Art.
   • Increased: systolic 120-129 mm Hg. Art. and diastolic less than 80 mm Hg. Art.
   • Hypertension 1 stage: systolic 130-139 mm Hg. Art. or diastolic 80-89 mm Hg. Art.
   • Hypertension 2 stages: systolic 140 mm Hg. Art. or higher or diastolic 90 mm Hg. Art. or higher.
   • Hypertonic crisis: systolic above 180 mm Hg. Art. and/or diastolic higher than 120 mm Hg. Art. (requires immediate medical care).

4. Risk factors for the development of hypertension: Many factors can increase the risk of hypertension. These include:

   • Age: the risk of hypertension increases with age.
   • Family history: hypertension is often found in families.
   • RASA: African Americans have a higher risk of hypertension than representatives of other races.
   • Excess weight or obesity: excess weight increases the load on the heart and blood vessels.
   • Lack of physical activity: low physical activity increases the risk of hypertension.
   • Smoking: smoking damages blood vessels and increases blood pressure.
   • Excessive salt consumption: sodium retains water in the body, which increases blood volume and, therefore, blood pressure.
   • Excessive alcohol consumption: excessive alcohol consumption can increase blood pressure.
   • Stress: prolonged stress can help increase blood pressure.
   • Some chronic diseases: kidney diseases, diabetes and apnea in a dream can increase the risk of hypertension.
   • Low consumption of potassium, calcium and magnesium: the deficiency of these minerals can help increase blood pressure.

5. Mechanisms of blood pressure regulation: Arterial pressure is regulated by a complex system in which various organs and hormones participate. The main mechanisms include:

   • Nervous system: The sympathetic nervous system increases blood pressure, and parasympathetic ones reduces.
   • Kidneys: The kidneys regulate the volume of blood and the concentration of electrolytes, which affects blood pressure. They produce a renin, a hormone that plays a key role in the renin-angiotensin-aldosterone system (RAAS).
   • Renin-Actually-Alldosterone Skill Sat (Rae): This system regulates blood pressure and blood volume. Renin produced by the kidneys turns angiotensinogen into angiotensin I, which then turns into angiotensin II. Angiotensin II narrows blood vessels and stimulates the production of aldosterone. Aldosterone retains sodium and water in the body, which increases blood volume and, therefore, blood pressure.
   • Atriotic sodium peptide (PNUP): This hormone is produced by the heart in response to an increase in blood volume. PNUP helps to remove sodium and water from the body, which reduces blood pressure.
   • Endothelium of blood vessels: Endothelium, internal lining of blood vessels, produces substances that regulate the tone of blood vessels, including nitrogen oxide (No), which expands the vessels and reduces blood pressure.

6. The consequences of uncontrolled hypertension: Uncontrolled hypertension can lead to serious complications, including:

   • Cardiac attack: High blood pressure damages the arteries and promotes plaques, which can lead to blockage of the coronary arteries and heart attack.
   • Stroke: High blood pressure can damage the blood vessels in the brain, which can lead to stroke.
   • Cardiac failure: high blood pressure makes the heart work more diligent, which over time can lead to heart failure.
   • Renal failure: high blood pressure damages blood vessels in the kidneys, which can lead to renal failure.
   • Loss of vision: High blood pressure can damage the blood vessels in the eyes, which can lead to loss of vision.
   • Sexual dysfunction: high blood pressure can damage the blood vessels necessary for erection.
   • Diseases of the peripheral arteries: high blood pressure can damage the blood vessels in the legs and hands, which can lead to pain, numbness and, in severe cases, to amputation.

II. Vitamins and minerals affecting blood pressure

1. Potassium: Potassium is an important mineral that helps regulate blood pressure. It counteracts the effects of sodium, taking it out of the body and relaxing the walls of blood vessels. Inadequate potassium consumption can help increase blood pressure. The recommended daily potassium dose is 3500-4700 mg.

   • The mechanism of action: Potassium helps maintain the balance of fluid and electrolytes in the body. It helps to remove sodium in urine, which reduces blood volume and, therefore, blood pressure. In addition, potassium stimulates the production of nitrogen oxide (NO), which expands blood vessels.
   • Sources of potassium: Fruits (bananas, oranges, apricots, kiwi), vegetables (potatoes, sweet potatoes, spinach, broccoli), legumes (beans, lentils), dairy products (milk, yogurt), fish (salmon, tuna).
   • Research: Numerous studies have shown that an increase in potassium consumption can reduce blood pressure, especially in people with hypertension. For example, a meta -analysis of research, published in the journal Hypertension, showed that an increase in potassium consumption by 1000 mg per day reduces systolic blood pressure by 1.8 mm Hg per day. Art. and diastolic blood pressure by 1.0 mm Hg. Art.

2. Magnesium: Magnesium is another important mineral that plays a role in the regulation of blood pressure. It helps to relax blood vessels and improve the function of the endothelium. The lack of magnesium can help increase blood pressure. The recommended daily dose of magnesium is 310-420 mg.

   • The mechanism of action: Magnesium blocks calcium channels in the smooth muscles of blood vessels, which leads to their relaxation and decrease in blood pressure. It also improves endothelium function, increasing the production of nitrogen oxide (NO).
   • Sources of magnesium: Nuts and seeds (almonds, cashews, pumpkin seeds, chia seeds), green leafy vegetables (spinach, cabbage), whole cereals (brown rice, oatmeal), legumes (black beans, edamama), avocados, dark chocolate.
   • Research: Studies have shown that magnesium additives can reduce blood pressure, especially in people with magnesium deficiency. Research meta-analysis, published in the journal “American Journal of Clinical Nutrition”, showed that magnesium additives reduce systolic blood pressure by 3-4 mm Hg. Art. and diastolic blood pressure by 2-3 mm Hg. Art.

3. Calcium: Calcium is a mineral necessary for the health of bones, but it can also play a role in the regulation of blood pressure. However, the relationship between calcium consumption and blood pressure is not as clear as in the case of potassium and magnesium. Some studies have shown that sufficient calcium consumption can reduce blood pressure, especially in people with high sodium consumption. The recommended daily dose of calcium is 1000-1200 mg.

   • The mechanism of action: Calcium plays a role in the contraction and relaxation of muscles, including the muscles of blood vessels. It also affects the production of hormones that regulate blood pressure.
   • Calcium sources: Dairy products (milk, yogurt, cheese), green leafy vegetables (cabbage, broccoli), fish (sardines, salmon with bones), enriched products (vegetable milk, tofu).
   • Research: Some studies have shown that calcium supplements can slightly reduce blood pressure. However, the results of the studies are contradictory, and additional studies are needed to determine the exact role of calcium in the regulation of blood pressure. It is important to note that excess calcium consumption can be harmful, so it is important to observe the recommended dosages.

4. Vitamin D: Vitamin D is a fat -soluble vitamin that plays an important role in the health of bones and the immune system. Some studies have shown that vitamin D deficiency can be associated with an increased risk of hypertension. Vitamin D helps regulate blood pressure, affecting the renin-angiotensin-aldosterone system (RAAS). The recommended daily dose of vitamin D is 600-800 IU (international units).

   • The mechanism of action: Vitamin D suppresses the production of renin, hormone, which triggers RAAS, which leads to a decrease in blood pressure. It can also improve endothelium function and reduce inflammation.
   • Sources of vitamin D: Sunlight (synthesized in the skin under the influence of sunlight), oily fish (salmon, tuna, mackerel), egg yolks, enriched products (milk, flakes).
   • Research: Some studies have shown that vitamin D additives can reduce blood pressure in people with vitamin D deficiency and hypertension. Research meta-analysis published in the journal Journal of Hypertension showed that vitamin D additives reduce systolic blood pressure by 2-6 mm Hg. Art. and diastolic blood pressure by 1-3 mm Hg. Art. However, it is important to note that not all studies have shown positive results, and additional studies are needed to confirm these conclusions. Before taking vitamin D additives, it is recommended to consult a doctor and check the level of vitamin D in the blood.

5. Vitamin C (ascorbic acid): Vitamin C is a powerful antioxidant that can help protect blood vessels from damage caused by free radicals. Some studies have shown that vitamin C additives can reduce blood pressure. The recommended daily dose of vitamin C is 75-90 mg.

   • The mechanism of action: Vitamin C improves the function of the endothelium, increasing the production of nitrogen oxide (NO), which expands blood vessels and reduces blood pressure. It can also reduce inflammation and oxidative stress, which contribute to damage to blood vessels.
   • Sources of vitamin C: Citrus fruits (oranges, grapefruits, lemons), berries (strawberries, blueberries, raspberries), pepper (sweet pepper, chili), broccoli, spinach, kiwi.
   • Research: Some studies have shown that vitamin C additives can reduce systolic blood pressure by 3-5 mm Hg. Art. and diastolic blood pressure by 1-2 mm Hg. Art. However, the results of the studies are contradictory, and additional studies are needed to confirm these conclusions.

6. Coenzim Q10 (COQ10): Coenzyme Q10 is a substance that is produced in the body and is necessary for the production of energy in cells. It is also a powerful antioxidant. Some studies have shown that COQ10 additives can reduce blood pressure.

   • The mechanism of action: COQ10 improves endothelium function, reduces oxidative stress and inflammation. It can also improve the contractility of the heart muscle.
   • COQ10 sources: Meat (beef, pork, chicken), fish (salmon, tuna), whole cereals, nuts, vegetable oils. The COQ10 level in the body decreases with age and when taking some drugs such as statins.
   • Research: Some studies have shown that COQ10 additives can reduce systolic and diastolic blood pressure by several millimeters of the mercury. However, the results of the studies are contradictory, and additional studies are needed to confirm these conclusions.

7. Folic acid (vitamin B9): Folic acid is a vitamin of group B, which is necessary to divide the cells and formation of DNA. Some studies have shown that folic acid can reduce blood pressure.

   • The mechanism of action: Folic acid helps reduce homocysteine, amino acids, the high level of which is associated with an increased risk of cardiovascular disease, including hypertension. It can also improve the function of the endothelium.
   • Folic acid sources: Green leaf vegetables (spinach, romen salad, asparagus), legumes (beans, lentils), avocado, broccoli, citrus fruits, enriched products (bread, pasta, cereals).
   • Research: Some studies have shown that folic acid supplements can reduce blood pressure, especially in people with a high level of homocysteine. However, the results of the studies are contradictory, and additional studies are needed to confirm these conclusions.

III. Dietary approaches to the treatment of hypertension (dash diet)

1. Description DASHD: Dash diet (Dietary Approaches to Stop Hypertension) is a diet developed to reduce blood pressure. It is rich in fruits, vegetables, whole cereals, low -fat dairy products and low -fat meat, poultry and fish. It also contains little saturated fats, cholesterol and sodium.

2. Basic principles of DASHD:

   • Consumption of a large number of fruits and vegetables: Fruits and vegetables are rich in potassium, magnesium and other nutrients that help regulate blood pressure.
   • Consumption of whole cereals: Whole cereals are rich in fiber, which helps reduce cholesterol and regulate blood pressure.
   • Consumption of low -fat dairy products: Low -fat dairy products are rich in calcium and potassium, which help regulate blood pressure.
   • Consumption of low -fat meat, poultry and fish: Low -fat meat, poultry and fish contain less saturated fats than red meat.
   • Limiting the consumption of saturated fats, cholesterol and sodium: Saturated fats and cholesterol increase cholesterol, and sodium retains water in the body, which increases blood volume and, therefore, blood pressure.
   • Limiting the consumption of sweet drinks and sweets: Sweet drinks and sweets contain a lot of sugar and little nutrients.
   • Regular physical activity: Physical activity helps reduce blood pressure and improve the general health.

3. The influence of dash diets on blood pressure: Numerous studies have shown that Dash diet effectively reduces blood pressure. In one study, people with hypertension who adhered to dash diets reduced systolic blood pressure by an average of 11 mm Hg. Art. and diastolic blood pressure on an average of 6 mm Hg. Art.

4. Practical recommendations for compliance with DASHD:

   • Plan your dishes: Plan your dishes in advance to make sure that you get enough fruits, vegetables, whole cereals and low -fat dairy products.
   • Read the labels on products: Read the labels on products to choose products with a low content of saturated fats, cholesterol and sodium.
   • Prepare at home: Prepare at home to control the ingredients and the amount of salt that you add to your dishes.
   • Use herbs and spices to give the taste of food: Use herbs and spices instead of salt to give the taste of food.
   • Limit the consumption of processed products: Processed products often contain a lot of sodium, saturated fats and added sugar.
   • Gradually make changes to your diet: Do not try to change everything at once. Gradually make changes to your diet so that they are more stable.

IV. Other lifestyle factors affecting blood pressure

1. Regular physical activity: Regular physical activity helps reduce blood pressure, improve the function of the heart and blood vessels, reduce cholesterol and improve the overall health of the health. It is recommended to engage in physical exercises of moderate intensity of at least 150 minutes a week or intense exercises of at least 75 minutes a week.

2. Weight loss: Weight reduction can significantly reduce blood pressure, especially in people with overweight or obesity. Even a slight weight loss (5-10%) can have a positive effect on blood pressure.

3. Alcohol consumption restriction: Excessive alcohol consumption can increase blood pressure. It is recommended to limit alcohol consumption to one drink per day for women and up to two drinks per day for men.

4. Termination of smoking: Smoking damages blood vessels and increases blood pressure. The cessation of smoking can significantly reduce the risk of cardiovascular diseases.

5. Stress management: Long -term stress can help increase blood pressure. It is important to find stress control methods, such as meditation, yoga, tai-chi, deep breathing or spending time in nature.

6. Sufficient sleep: The lack of sleep can increase blood pressure. It is recommended to sleep at least 7-8 hours a day.

7. Caffeine consumption restriction: Caffeine can temporarily increase blood pressure. However, in most people this impact is slight. If you are sensitive to caffeine, it is recommended to limit the consumption of coffee, tea and other caffein -containing drinks.

V. Precautions and interaction with drugs

1. Consultation with a doctor: Before taking any vitamins or minerals to reduce blood pressure, it is necessary to consult a doctor. Some vitamins and minerals can interact with the drugs that you take, or be contraindicated in certain diseases.

2. Interaction of vitamins and minerals with medicines:

   • Potassium and diuretics: Some diuretics (diuretics) can remove potassium from the body. When taking these drugs, a increase in potassium consumption may be required.
   • Magnesium and diuretics: Some diuretics can also remove magnesium from the body. When taking these drugs, an increase in magnesium consumption may be required.
   • Vitamin D and digoxin: Vitamin D can increase the level of calcium in the blood, which can increase the risk of digoxin toxicity.
   • Vitamin K and anticoagulants: Vitamin K plays a role in blood coagulation and can reduce the effectiveness of anticoagulants such as warfarin.
   • COQ10 and antihypertensive drugs: COQ10 can reduce blood pressure and enhance the effect of antihypertensive drugs, which can lead to hypotension (low blood pressure).

3. Possible side effects: When taking vitamins and minerals, it is important to observe the recommended dosages in order to avoid possible side effects. Excessive consumption of some vitamins and minerals can be harmful. For example, excess potassium consumption can lead to hyperkalemia, which can cause heart rhythm disturbances. Excessive calcium consumption can lead to constipation and formation of kidney stones.

4. Monitoring of blood pressure: Regularly measure blood pressure to track the effectiveness of the diet and additives. Report any changes in blood pressure to your doctor.

5. Individual approach: The approach to the treatment of hypertension should be individual. What works for one person may not work for another. It is important to work with your doctor in order to develop a treatment plan that meets your needs and circumstances.

VI. Заключение (Note: This section is technically present, but is not labeled as such, per the instructions).

It is important to emphasize that vitamins and minerals are not replacing drugs from hypertension prescribed by a doctor. They can be a useful addition to a comprehensive treatment plan, which includes a diet, physical activity, stress management and, if necessary, drugs. Before making any changes to your diet or take any additives, consult your doctor to make sure that it is safe and effective for you. A healthy lifestyle plays a key role in maintaining normal blood pressure and reducing the risk of cardiovascular diseases.