About one-third of individuals worldwide reported feeling stress1. Stress- The main factor that can be considered the root of many life-threatening ailments like hypertension, depression, loneliness, and a lot more which cannot be expressed but only felt by the individual. When in stress, people tend to binge eat unhealthy food items which results in high blood pressure. In this post, let us take a glance at how does high-fat diet causes hypertension.2
In this fast-paced world kids to old people love to eat junk food and indulge in high-fat diets. No doubt it is scrumptious but the aftereffects are dangerous. Junk foods and high-fat diets are slow killers. We need to understand the risk factors caused by a sedentary lifestyle and high-fat diet. Eating junk and not taking care of our body weight will eventually lead to an increase in body fat percentage in our body which means inviting cardiovascular disease. After all, some amount of dietary fat is not bad.
It is very difficult to have control of our appetite but it is the body and mind connection that needs to be taken care of. Once you become optimistic about the changes and your eating habits you become unstoppable and can eventually lead a healthy lifestyle forever.
1. What Is Hypertension?
Hypertension is one the major ailments that should not be ignored at any cost which has caused hindrance in many people’s lives. It is concluded that millions of people are trapped by this disease. In simple words, hypertension can be termed as a rise in your blood pressure regulation accompanied by ongoing stress in your daily life.
The normal blood pressure is between 90/60mmHg and 120/80mmHg. However, patients with hypertension symptoms show their blood pressure readings above 140/ 90 mmHg. When someone has hypertension their heart needs excessive pressure to make the blood pump properly. The arteries that carry blood away from the heart are put under excessive stress as they carry blood. High blood pressure is linked with damaging the heart, brain, and eyes to a great extent. Detection of the disease at an early stage is the key to controlling it, and a balanced diet is recommended.
2. Types of Hypertension
Hypertension is classified into 5 types which are as follows-
2.1 Primary Hypertension
Another name for primary hypertension is also essential hypertension. Most adults lie in this category. This mainly happens due to genetics, a sedentary lifestyle, high-fat diets, and high salt intake which leads to excessive weight gain and a rise in blood glucose levels leading to heart disease.
2.2 Secondary Hypertension
Secondary hypertension is caused by another underlying disease. Kidney-related disease, thyroid issues, and obstructive sleep apnea can trigger secondary hypertension. It can also be defined as elevated blood pressure. Younger females and younger males are more prone to risk factors for secondary hypertension.
2.3 Resistant Hypertension
This is a type of high blood pressure in which regulation is difficult at times and needs proper medication to get it under control. Even though you take medicines to control high blood pressure it becomes impossible to manage it even if taking a diuretic, a blood pressure regulation medicine.
2.4 Malignant Hypertension
This is one the most severe types of hypertension where your organs are being damaged. Cases of Malignant hypertension are often seen in people living close to the equator. It is a very life-threatening condition that needs immediate action and medications.
2.5 Isolated Systolic Blood Pressure/ Hypertension
This type of hypertension is mostly common in older age grouped people mainly 60 years and above people. Younger females and younger males can also be affected but they are at a lower risk rate. Stiffening of arteries is the main cause of isolated systolic hypertension.
3. How Does High Fat Diet Cause Hypertension?
Let us take a look at how a high-fat diet can lead to hypertension and some solutions so that we can decrease our body weight and lower blood pressure.
3.1 High-Fatty Foods
Consistently high-fat diet included in our lifestyle is a big no-no as it increases body weight and gives rise to a high body mass index which leads to obesity and a rise in blood pressure. Continuous intake of a high-fat diet should be strictly avoided. High fatty foods such as fatty meats, butter, cheese, dairy products, fried food, starchy foods, chocolates, and high salt intake should be completely avoided to lead a healthy lifestyle without any ailments.
Some amount of fat diet food is acceptable as our body needs healthy fats to perform day-to-day activities which then gets converted into energy. A high dose of saturated fat is generally not recommended and is very bad for our health in the future.
The above-mentioned food items come on the top list of high-fat diet food and one should refrain from eating these in a high amount at any cost. Some healthy alternatives are a low-salt diet, green leafy veggies, fresh fruits, and baked or steamed veggies. Include these healthy alternatives in your diet and notice the significant differences.
3.2 High Level of Saturated Fats
High-fat diets contain massive amounts of saturated fats which leads to weight gain and a rise in blood pressure. Saturated fats are mostly in solid forms such as butter, red meat, cheese, and coconut oils. They are loaded with unhealthy fats as well as trans fats. Saturated fat is a type of dietary fat.
High levels of dietary fat can lead to cholesterol problems and give rise to heart attack or stroke. Younger males should consume up to 30 g throughout the day and younger females should consume up to 20 g a day of dietary fat. Children are advised to have it in limited quantities.
Whereas unsaturated fat on the other hand which is considered a healthy fat is recommended in place of saturated fats. One can replace bad fats and indulge in a saturated fat diet like olive oil, avocados, nuts, and fish oil.
3.3 Damages Our Metabolism
A high-fat diet is one of the reasons which hampers our metabolism. A recent study conducted on young male rats and female rats showed that the young male rats and female rats who were fed on a high-fat diet showed the symptoms of slow metabolism. The male Dahl rats generally showed symptoms of high blood pressure and metabolic syndrome as compared to the other male rats.
The same response occurs with the human as compared to the male Dahl rats. If a consistently high-fat diet is taken, chances are we may be diagnosed with metabolic syndrome and a rise in plasma lipids which will eventually lead to high blood pressure.
3.4 Genetics
Sometimes you can be helpless and certain diseases are hereditary and are passed on to us by our ancestors. We often get disheartened and confused about the steps that need to be taken further. This disease needs control and proper medication.
A controlled diet and total fat intake should be consumed at moderate to keep the disease controlled. A significant increase in free fatty acids and a high-fat diet can trigger the prevailing disease and lead to serious outcomes. Maintain a low-salt diet and you will see the changes in just four weeks automatically. Fat cells will reduce and lower blood pressure and make you healthy and safe.
3.5 Other Ailments
High-fat diet not only leads to hypertension but also elevates other ailments as well. It develops certain negative impacts on our body and leads to fatty liver issues, weight gain, thyroid, cancer, obesity, diabetes, etc. Simply keep a check on your caloric intake and include lots of veggies and protein-rich foods.
Start exercising for at least 30 mins a day. Moving your body is the key to vanishing all the fat cells and keeping you fit and healthy. Just four weeks is enough to notice a significant difference. WHO is strongly suggesting that males and females maintain a healthy body weight and that their disease control is not an issue.
4. How To Deal with Hypertension?
Hypertension is very common nowadays in all young females as well as young males. Females are at high risk of developing hypertension as they have a higher fat percentage ratio as compared to males. Thanks to the latest advanced technology and therapies that have come upon and saved mankind from various life-threatening diseases. Let us take a look at how we can deal with hypertension.
4.1 Exercise
The solution to all the problems is exercise. Working out regularly reduces higher blood pressure and is key to a healthy and balanced lifestyle. A physically active individual is less prone to any disease. It improves your brain health thus leading you to focus better, reduces the risk of high blood pressure and it improves your metabolism to a great extent.
Keep your body moving in between your work if you have to sit the whole day in front of the laptop. A quick 45 mins yoga, weight lifting, and cardio first thing in the morning is advisable to make the rest of your day healthy and wealthy. The National Heart, Lung, and Blood Institute continuously pressurize people to exercise and make healthy choices.
4.2 Change in Your Diet
Control of your diet and food intake is one of the most difficult tasks on the planet. If one conquers this he/she can achieve anything. Being focused and determined by your goals will lead you to a healthy way of living. It is said that 30 percent of workouts and 70 percent of diet make an individual achieve his desired body. Indulge in healthy eating. Try to avoid fast-food restaurants as they use heavy creams and more oil to cook. A high-salt diet is a big no-no.
You can also try the Dash diet which stands for “Dietary approaches to stop hypertension” DASH diet is planned in such a way that it provides all the nutrition to help to prevent or cure Hypertension. This can also help to lower adipose tissue and low-density lipoprotein which is somehow connected to heart diseases. A change in your diet plan is the ultimate solution to reduce the risk of hypertension and a definite reduction in blood pressure regulation.
4.3 Walk in the Nature
Sometimes all you need is an escape from your worries, pack your bags, set your soul free, and have a walk with nature. Mother nature is the best healer and the best therapist one can go to. Spending alone time with nature is such a blissful feeling. It helps us to purify our mind, soul, and body which detoxifies our body.
Direct interaction with nature is even recommended by doctors. If one is having major issues like anxiety, stress, and depression walking in nature is the best solution. This will help you release happy hormones and lower blood pressure to a great extent.
4.4 Do What You Love the Most
Findings suggest that doing things that you love the most helps reduce stress and lowers the risk of hypertension. Find a hobby and spend a few hours of your day with it. It may be dancing, painting, reading, writing, shopping, and many more. Find the best thing and pamper yourself with it.
You will feel more fulfilled and cherished every moment as this will make you more productive and conscious about yourself. Being happy will automatically reduce your blood pressure and will keep hypertension at bay.
4.5 7/8 Hours of Good Sleep
Keeping all your hectic day’s worries aside, a good night’s sleep is essential to fuel up your body for the upcoming day. A sleep-deprived person cannot function properly and will fall prey to various diseases. It is recommended to have at least 7 or 8 hours of sleep to refuel our body for the upcoming day.
Having a sound sleep reduces the risk of heart disease and diabetes. It also helps you to maintain weight and if you are in your weight loss journey it will be beneficial to shed some extra pounds and inches. Just have a look at a person who slept for at least 8 hours. They just glow differently. Make a proper ritual of your day and manage a night of sleep for at least 8 hours to keep all the diseases away and keep your heart healthy.
4.6 Quit Smoking and Alcohol
The main enemy of your heart is Smoking and Alcohol. Teenagers as well as adults nowadays are so much addicted to smoking and drinking without ignoring the ill effects of it. There are certain hazardous chemicals present in cigarettes that thickens the blood of the smoker and causes clot inside veins and arteries. Smoking destroys the cardiovascular system and leads to atherosclerosis, stroke, and peripheral artery disease.
Excessive consumption of Alcohol gives rise to stress hormones like cortisol which increases high blood pressure and heart rate. Significant increase in alcohol leads to weight gain as well resulting in the rise of fat cells and visceral fat. A study shows that people who drink and smoke are prone to central obesity which leads to hypertension. It is advised that younger males and females lead a healthy diet healthy way of living.
Final Note
Hypertension is a common disease attacking people around the globe. Both younger males and females should try to maintain a healthy and balanced lifestyle. With a proper nutritious and low-fat diet one can conquer hypertension disease, or else it can lead to various cardiovascular outcomes.
In times of emergencies try to connect with your loved ones and friends for proper support and guidance. Loved ones will be the persons who can protect us from our hard times and motivate us in times of difficulty. Always follow the doctor’s prescription and guidance before following any workout plan and change in your diet.
A high-fat diet should be avoided at any cost. High amounts of dietary fat can be the major contributor which gives rise to high blood pressure. Sex differences should be kept in mind as everyone is unique in their way and never try to compare your body and health with other individuals, and we do not get the same response as others. The process involved in leading a healthy lifestyle is not the same for everyone.
A high-fat diet leads to blockage in cerebral arterial cells and leads to damage to our brains. Significantly increased in the high-fat diet leads to serious health issues. So it is better to start with a small step towards a healthy lifestyle to see a positive outcome in the future.
FAQs
1 What healthy food items can I include in my daily diet?
Ans- Foods that are low in fats and high in fiber, proteins, and vitamins like cucumber, spinach, carrots, low-fat milk, tofu, sprouts, egg whites, and fruits such as apples, watermelon, avocados, kiwi, oranges should be included in your diet to reduce the risk of hypertension. High-fat diets should be completely avoided
2 What is normal blood pressure?
Ans- The normal blood pressure of any human ranges between 90/60mmHg and 120/80mmHg. If you find any negative changes in your blood pressure immediately consult your doctor.
3 Can you suggest a way to control blood pressure?
Ans- Limit the consumption of alcohol and quit smoking.3 Adapt a healthy lifestyle, avoid stress, talk with your loved ones, and let your heart breathe healthy air.
- Habib, Kamal E., Philip W. Gold, and George P. Chrousos. “Neuroendocrinology of stress.” Endocrinology and Metabolism Clinics 30.3 (2001): 695-728. ↩︎
- Logvinov, Sergey V., et al. “High carbohydrate high fat diet causes arterial hypertension and histological changes in the aortic wall in aged rats: The involvement of connective tissue growth factors and fibronectin.” Experimental Gerontology 154 (2021): 111543. ↩︎
- Kahler, Christopher W., et al. “Alcohol consumption and quitting smoking in the international tobacco control (ITC) four country survey.” Drug and alcohol dependence 100.3 (2009): 214-220. ↩︎
Last Updated on by Namrata
