8 factors for lower blood pressure and a longer life

All my life, I’ve had low blood pressure. Then I hit midlife, and on my last doctor’s visit, I was shocked to find out my blood pressure had risen enough to put me in the normal range.

That was a wake-up call. While I still have “normal” blood pressure, I can no longer take it for granted that I’ll never develop high blood pressure.

So, I’ve been looking into the risk factors of high blood pressure and how to best manage them. And it seems like I’m starting not a moment too soon — not only will I be controlling my blood pressure, but I may be reducing my risk of death as well….

An early grave or risk factor management?

High blood pressure (or hypertension), defined as a systolic (top number) blood pressure of 130 mmHg or higher, is the leading preventable risk factor for early death worldwide.

A study led by researchers at Tulane University used data from the UK Biobank to track more than 70,000 people with hypertension and more than 224,000 without it. The researchers followed the participants for nearly 14 years to observe how managing certain risk factors for high blood pressure affected premature death, defined as dying before the age of 80.

The study evaluated the following eight risk factors:

• Blood pressure;
• Body mass index (BMI);
• Waist circumference;
• LDL (the “bad”) cholesterol;
• Blood sugar;
• Kidney function;
• Smoking status;
• and Physical activity

What the study discovered was astounding…

Addressing each additional risk factor was associated with a:

• 13% lower risk of early death from all causes;
• 12% lower risk of early death due to cancer;
• 21% lower risk of premature death due to cardiovascular disease;
• And a 10% lower risk of premature death from other causes.

And the more risk factors were under control, the lower the risk of death was. Controlling seven or more was considered optimal and was linked to:

• 40% less risk of premature death from all causes;
• 39% less risk of early death due to cancer;
• 53% less risk of premature death due to cardiovascular disease;
• and a 29% risk of death from other causes. 

The researchers also found that hypertensive patients who had addressed at least four of the risk factors had no greater risk of an early death than those without high blood pressure. In addition, the results suggest that hypertensive participants under the age of 60 and those who didn’t use antihypertensive medication may show reduced responsiveness to joint risk factor control.

“To our knowledge, this is the first study to explore the association between controlling joint risk factors and premature mortality in patients with hypertension,” says corresponding author Dr. Lu Qi, a professor at Tulane University. “Importantly, we found that any hypertension-related excess risk of an early death could be entirely eliminated by addressing these risk factors.”

How to manage high blood pressure factors

Interestingly, only 7.3% of hypertensive participants in the study had seven or more risk factors under control, emphasizing the opportunity for prevention.

Researchers say their findings underscore the importance of personalized, multifaceted care that extends beyond medication. The study found that the protective link was more pronounced in hypertensive participants taking antihypertensive medication, indicating that a broader range of health behaviors and conditions can still offer impactful benefits.

“Our study shows that controlling blood pressure is not the only way to treat hypertensive patients, because high blood pressure can affect these other factors,” Qi says. “By addressing the individual risk factors, we can help prevent early death for those with hypertension.”

It’s probably a good idea to manage the risk factors observed in the study, especially if you already have high blood pressure. Taking the following steps can help reduce your risk of dying early:

• Eat for better blood pressure. There are several research shows can take the number down. Check out these seven.
• Get moving. Make sure you get the recommended 150 minutes of moderate to intense physical activity every week (about 30 minutes 5 days a week).
• Maintain a healthy weight. Make sure your BMI and waist circumference are within the normal range for your height and age. Try the breakfast food that mimics how Ozempic, Wegovy and Mounjaro work.
• Keep your LDL cholesterol down. Some natural ways to do so include raising your intake of fiber and plant sterols and adding prickly pear (or a prickly pear supplement) to your daily regimen.
• Manage your blood sugar. Avoid foods that make your blood sugar spike and consider timing your meals to lower your blood sugar and blood pressure.
• Watch your kidney function. Taking a CoQ10 supplement can help improve your kidney function (and support normal blood pressure).
• If you smoke, stop. Smoking can raise your blood pressure, as well as the risk of plaque buildup in your arteries.

Since each factor carries a percentage and stacks the odds in your favor, take it a step at a time if it seems overwhelming. But work towards the bigger goal and the long life you deserve.

Sources:

Controlling these 8 risk factors may eliminate early death risk for those with high blood pressure — ScienceDaily

Degree of joint risk factor control and premature mortality in hypertensive participants — Precision Clinical Medicine

Smoking and High Blood Pressure — American Heart Association