The cardiovascular system is one of the most important organ systems in the human body and consists of the blood, heart, and blood vessels. It allows blood to distribute all necessary nutrients, hormones, the oxygen we breathe, and many other chemical compounds from and to all cells and organs in the body and helps with regulating, stabilizing, and maintaining body temperature and pH, as well as fighting diseases. Blood pressure is one of the body’s key vital signs and describes the pressure of the circulating blood on the walls of the blood vessels. Normal blood pressure is considered to be less than 120/80 mmHg whereas high blood pressure is defined as systolic blood pressure above 130 mmHg or diastolic blood pressure above 80 mmHg (see table 1). Blood pressure is commonly measured in millimeters of mercury (mmHg). There are two types of hypertension namely, primary (essential/stage 1) and secondary (symptomatic/stage 2). About 90% of all patients suffer from primary hypertension, which is not caused by another underlying disease unlike secondary hypertension, which happens due to some medical conditions, certain drug uses etc. 

Hypertension one of the predominant risk factors for the development of several cardiovascular diseases such as coronary artery disease, congestive heart failure, atrial fibrillation, cerebrovascular disease, peripheral arterial disease, aortic aneurysm, and chronic kidney disease..

What is the prevalence of hypertension?

Hypertension is called ‘the silent killer’ because often develops slowly and is sometimes asymptomatic. Worldwide, four out of 10 adults over the age of 25 are affected by arterial hypertension â€“ high blood pressure in the arteries. According to the Global Burden of Disease (GBD) study, hypertension is the second most common risk factor for premature death worldwide. About 33% urban and 25% rural Indians are hypertensive. Of these, 25% rural and 42%, urban Indians are aware of their hypertensive status. In 2021, hypertension was a primary or contributing cause of 691,095 deaths in the United States and nearly half of adults have hypertension (48.1%, 119.9 million). 

What are the risks/effects of hypertension?

Hypertension causes several health risks. It is estimated that the risk of dying from cardiovascular disease doubles with every 20 mmHg added to systolic blood pressure or every 10-mmHg increase in diastolic blood pressure. The increased pressure on the arteries can lead them becoming damaged or constricted and this in turn, can cause arteriosclerosis. In addition, aneurysms (bulges in the arterial walls) can be developed and that will tear and cause internal bleeding. People with high blood pressure are also at greater risk of vascular dementia, strokes, nerve damage to the eyes, sexual dysfunction and damage to the kidneys’ small blood vessels, preventing waste products from being expelled.

What are the main causes of Hypertension? Is there a link between Hypertension and animal product consumption?

Diet and lifestyle have a major influence on the development of hypertension along with genetic predisposition and pre-existing conditions such as diabetes mellitus type 2 and kidney disease, and a high consumption of alcohol, tobacco, salt, and saturated fatty acids play a role as risk factors. On the other hand, regular exercise, a body weight in the ideal range, and an adequate supply of potassium can reduce blood pressure.

Several studies have shown that there is a correlation between the consumption of red meat and high blood pressure. In addition, foods containing large amounts of saturated fatty acids, cheese, sausage, other meat products, a high consumption of ready meals that have more sodium, salt, or cholesterol can have a negative effect on blood pressure. A well-planned diet can guard against the development of hypertension and be used to treat the condition.

Are vegetarians and vegans less likely to suffer from high blood pressure?

Several research studies have shown that people who follow vegetarian diets have lower blood pressure levels compared to people who eat meat. According to some studies, a high potassium intake through plant-based diet lowers hypertension. Sources of potassium include fruit, vegetables, and pulses. Magnesium and calcium also have a positive effect on high blood pressure and both are found in green leafy vegetables, such as spinach, as well as in legumes, nuts, seeds, and whole grains. In 2016, Harvard Medical School’s study showed that an increase in the intake of plant protein was associated with a lower mortality rate, especially cardiovascular mortality.

The high consumption of animal-based products is one of the main causes of widespread lifestyle diseases such as obesity, diabetes, and cardiovascular diseases. These diseases plus high blood pressure, can be managed and even avoided by following a more plant-based diet that is less calorie dense and lower in saturated fats, salt, and refined sugars. Generally, plant foods contain no dietary cholesterol and provide in abundance vitamins, minerals, and fiber that play an important role in sustaining human health.

What are the pro-vegetarian tips for the prevention and therapy of hypertension?

Hypertension can be treated with a healthy diet and lifestyle change:

• Switch to a plant-based diet. Eat a diet rich in fruit and vegetables, particularly those containing high levels of potassium and magnesium (Leafy green vegetables: Spinach, kale, Rajgira, Methi, Dill, collard greens, grains, nuts, legumes, milk and yogurt are good sources of calcium and magnesium, Avocado, sweet potato, and squash are rich in potassium. Potatoes have phosphorous and magnesium, and, with their skin on, they are also high in potassium.
• Try to choose plant-based protein (soy, any kind of  beans, lentils, flax seeds, pumpkin seeds, almonds, quinoa and peas).
• Reduce the intake of saturated fatty acids and cholesterol. Instead, aim for a higher amount of monounsaturated and polyunsaturated fatty acids (Monounsaturated fats can be found in avocados, nuts, seeds, olives, and olive oils. Polyunsaturated fats can be found in sunflower, corn, soybean, and flaxseed oils, fish, walnuts, and flax seeds).
• Reduce salt consumption.
• Avoid cigarettes and alcohol as far as possible.
• Maintain a healthy weight.
• Engage in sufficient physical activity. 

If it is not possible to reduce high blood pressure stage 1 to the desired level with a change in diet and lifestyle then consult a doctor for advice.