As a holistic health coach, my mission revolves around unraveling the underlying factors contributing to health issues. This is especially true as it pertains to high blood pressure.  Beyond the common possible causes of an unhealthy diet and exercise,, there are often overlooked factors that play a significant role in hypertension. Join me as we uncover these five lesser-known yet impactful contributors to high blood pressure.

1.Insulin Resistance/Glucose Tolerance:

The connection between blood sugar and hypertension is profound. Insulin resistance, often linked to diets high in processed foods and sugars, can lead to elevated blood sugar levels and subsequently impact blood pressure. Understanding the role of insulin and maintaining healthy glucose tolerance is key in managing blood pressure.

The significance of insulin resistance is that it has become an epidemic in this country contributing to other chronic diseases and conditions like heart disease, diabetes, cancer, immune diseases, and cognitive diseases. I would like to point out that it's not a coincidence that all these diseases have been on the rise. They are diseases that all have similar underlying causes. I will get into this topic in my next blog.

Here are some of the numbers when it comes to insulin resistance:

• 90% of people with insulin resistance are not diagnosed

• 1 in 2 people are pre-diabeteic or have type 2 diabetes

• 75% of people are overweight - 42% are obese

Many in this population have some level of being unable to regulate their blood sugar properly. Excess sugar in the bloodstream, particularly over prolonged periods, can lead to various detrimental effects on endothelial cells and other cells in the body. High blood sugar levels can damage the endothelial cells lining the blood vessel walls. This damage occurs due to increased production of molecules called advanced glycation end-products (AGEs) and oxidative stress. These factors contribute to inflammation of these cells. When the endothelial cells are inflamed and damaged they cant produce nitric oxide creating a viscous, thicker and sticky bloodstream, thus causing high blood pressure.

(Continue reading below to learn about the 4 other overlooked causes of high blood pressure)

2.Sleep Apnea:

Sleep is often undervalued in discussions about hypertension. Sleep apnea, a condition where breathing repeatedly stops and starts during sleep, can disrupt the body's oxygen levels and increase blood pressure. Addressing sleep quality and identifying sleep apnea can significantly impact blood pressure management.

In general, sleep apnea is underdiagnosed. The statistics show that 25 million Americans have sleep apnea, and it’s not only prevalent in overweight people. Upper respiratory anatomy or muscle relaxation can cause sleep apnea in people who are overweight or thin. An example is narrow airway or sinus issues.

When you have sleep apnea, you are not getting enough oxygen to your body- particularly your brain and to all your blood vessels. Your cortisol levels rise which triggers an inflammatory response, which is an oxidative stress cycle-which leads to many conditions that cause high blood pressure. 

Oxidative stress and High Blood Pressure

Oxidative stress can instigate a cascade of events that impair blood vessel function, promote inflammation, and affect regulatory systems involved in blood pressure control. Some of these interrelated effects are:  

• Endothelial Dysfunction: Oxidative stress damages the endothelium, the inner lining of blood vessels. When endothelial cells are impaired, they struggle to produce enough nitric oxide, a molecule that helps blood vessels relax and dilate. Without sufficient nitric oxide, blood vessels can't expand properly, leading to increased resistance to blood flow and potentially elevating blood pressure.

• Inflammation and Arterial Stiffness: Oxidative stress triggers inflammation within blood vessel walls. Inflammatory responses can cause structural changes in the arteries, making them stiffer and less flexible. Stiff arteries can lead to increased resistance against the flow of blood, contributing to higher blood pressure readings.

• Renin-Angiotensin System Activation: Oxidative stress can stimulate the renin-angiotensin system, a complex hormonal system that regulates blood pressure. When activated, this system can cause blood vessels to constrict, resulting in elevated blood pressure.

• Vascular Remodeling: Chronic oxidative stress can lead to remodeling of blood vessels, involving changes in their structure and function. This remodeling can contribute to alterations in the size and elasticity of blood vessels, potentially leading to increased blood pressure.

• Sympathetic Nervous System Activation: Oxidative stress may also influence the sympathetic nervous system, which controls involuntary body functions. Overactivity of this system can lead to increased heart rate and narrowed blood vessels, consequently raising blood pressure.

3.Low Magnesium:

Another overlooked cause of high blood pressure is low magnesium. Magnesium deficiency is more common than realized and has implications for cardiovascular health. Magnesium is involved in over 300 enzymatic processes that are important for optimal physiological function! It  influences enzymes involved in blood vessel function and helps regulate sodium and potassium levels, which are critical for maintaining healthy blood pressure.

Therefore, magnesium is a  mineral that plays a crucial role in relaxing blood vessels, thereby affecting blood pressure regulation. Incorporating magnesium-rich foods or supplements may support better blood pressure control.

4.Low Omega-3 Fats:

Omega-3 fatty acids are renowned for their heart-healthy properties. However, their impact on blood pressure is often underestimated. Low levels of omega-3 fats may contribute to higher blood pressure, emphasizing the importance of including sources like fatty fish or ground flax seeds in our diet. Studies have shown that by incorporating 3 tablespoons of ground flaxseeds to your meals and smoothies help you get  the recommended amounts of Omega-3 fatty acids that help to lower blood pressure.

Below are the multiple ways that Omega-3 fatty acids help to lower blood pressure:

• Omega-3 Fatty Acids: Flax seeds contain alpha-linolenic acid (ALA), a type of omega-3 fatty acid. Omega-3s are known for their anti-inflammatory properties, which can positively impact blood vessel function and overall cardiovascular health. Consuming omega-3 fatty acids has been associated with a modest reduction in blood pressure.

• Fiber Content: Flax seeds are high in soluble fiber, which can aid in lowering blood pressure. Soluble fiber helps regulate cholesterol levels and may indirectly contribute to improved blood pressure by reducing LDL ("bad") cholesterol, thereby promoting heart health.

• Lignans: Flax seeds are one of the richest sources of lignans, which are phytoestrogens with antioxidant properties. Lignans may contribute to cardiovascular health by supporting blood vessel function and potentially affecting blood pressure regulation.

• Nitric Oxide Production: Some studies suggest that the components in flax seeds, particularly the omega-3 fatty acids, may support the production of nitric oxide, a molecule that helps relax blood vessels, leading to lower blood pressure.

5. Low Potassium and Heavy Metals
Potassium plays a pivotal role in blood pressure regulation. Adequate levels of potassium help balance sodium levels in the body, supporting healthy blood vessel function and aiding in the relaxation of blood vessels. When potassium levels are low, the body retains more sodium, leading to increased fluid retention and higher blood pressure. 

While potassium balances sodium levels in the body, aiding in blood pressure regulation, heavy metals, when accumulated, can disrupt various bodily functions, potentially impacting blood pressure. Ensuring adequate potassium intake and minimizing exposure to heavy metals are crucial considerations to get the optimal benefits of potassium and other important nutrients and minerals in the body.

Heavy metal exposure is a reality in these modern times, they are found in the air we breathe, food we eat, and water we drink.  The good thing is we CAN minimize these toxins in our bodies by making sure we sweat during exercise, drink filtered water, foods we eat, and so much more. 

Heavy metals can disrupt various physiological processes related to potassium absorption, transport, and utilization in the body. This interference can lead to imbalances in potassium levels, which may have adverse effects on various bodily functions, including cardiovascular health, muscle function, and nerve transmission. Minimizing exposure to heavy metals through dietary choices, avoiding contaminated environments, and regular health check-ups can help mitigate their potential impact on potassium absorption and overall health.

Understanding these often overlooked factors allows us to take a more comprehensive approach to managing high blood pressure. As a holistic health coach, I encourage a balanced lifestyle that encompasses not only dietary changes but also quality sleep, stress management, and mindful choices to support overall well-being.