Middle-aged men with hypertension

Middle-aged men with hypertension are inclined to think that heart-disease only happens to other people; they will live forever. The research suggests otherwise.

Men in their early 40's with higher blood pressure tend to be oblivious of the research showing that 20 years later, in the first half of their sixties they are far more likely to be suffering from heart disease; just when they are looking forward to a long, fulfilling and well-earned retirement. Only other people die long before their time. 

The Research

Researchers followed 2400 middle-aged folk for 20 years; with normal, raised and a third group diagnosed with hypertension.

• Normal blood pressure was defined as < 120/< 70 mm Hg.
• Raised blood pressure was defined as 120 to 139/70 to 89 mm Hg; in other words very marginally raised by most standards.
• Hypertension was defined as ≥ 140/≥ 90 mm Hg or use of medication.

They then looked for signs of Left Atrial contractile muscle strain in both men and the ladies, 20 years later; and what impact blood pressure in the mid-40s had.

Hypertension and the left atrium

The Left Atrium (LA) is that part of the heart that collects blood from the lungs and pumps it into the L. Ventricle. It has thin, muscular walls.

When there is increased pressure there is enlargement of the Left Atrium; fibrillation, stroke and in general cardiac diseases are more likely. It correlates with whether we will survive a heart attack or not.

LA strain is associated with functional changes and enlargement of the chamber; atrial fibrillation becomes more likely.

Results of the study on middle-aged men

• The prevalence of hypertension increased threefold over those 20 years.
• Both systolic and diastolic blood pressures were associated with increased signs of LA contractile strain twenty years later; with a raised likelihood of atrial fibrillation.

What's to be done?

The first step is to be honest with oneself that there is a problem that will not go away by burying one's head in the ground, ostrich-like. Cardiovascular disease is the leading cause of early death; if even a small increment in blood pressure puts strain on the left atrium then it is best to take heed; otherwise you risk losing the twilight years that are so beautiful for those who take wellness seriously.

Does that mean taking antihypertensive medication? It depends on your philosophy of life; I am firmly a disciple of Hippocrates.

Step 1: Take a brisk short walk daily

The research is unequivocal; short walks, especially after starchy meals have massive benefit. We are talking ten to fifteen minutes. And of course a cycle or swim would probably be just as good.

Try to combine it with what is generally being called "forest bathing." Walking in a pleasant environment where you can take time to smell the roses, take deep gulps of scented fresh air and even have a chat with the Almighty; not along a busy road.

Step 2: Start enjoying wholegrain polenta

Whilst the last shots of the "Salt Wars" between two groups of scientists have yet to be fired, both would agree that foods with a very high potassium to sodium ratio are beneficial for blood pressure. Yellow maize has a 60 times better factor that white corn.

• Salt versus potassium blood pressure debate
  

However all ultra-refined grains are glycemic; look out for true wholemeal yellow polenta. Chilling the cooked porridge overnight releases the starch giving it a smoother and improved mouthfeel, whilst simultaneously allowing the carbs to retrograde; that lowers the glycemic index.

• Resistant starch in whole grains
  

True wholegrains help us to lose weight amongst many other benefits; the lignans giving amazing protection against cancer, the fibre supplying the microbiome and vitamins that would normally be lost in refining.

Step 3: Look for more coloured fruit and veg

Phytochemicals are the highly beneficial nutrients that abound in coloured foods; the betaine in beetroot, the capsaicin in chilies and the curcumin in turmeric, for example.

There are literally thousands of them, most unresearched. But what is known is that many reduce inflammation in the body especially of the blood vessels; massively beneficial for hypertension.

• Phytochemical foods
• Sulforaphane for diabetics
  

step 4: Tackle obesity

Obesity, hypertension and diabetes are kindred bedfellows. None need be the ogres they are made out to be; the first step though is to totally avoid that dirty four-letter word "diet." None of them work.

By gradually cutting out refined carbs one at a time, you gain victory over those unwanted pounds. Start with white rice; it's highly glycemic.

Only make changes that you are prepared to continue with for the rest of your life.

• Bernie's scientifically proven weight loss program; it's not a diet.
  

Step 5: Smoking

All smokers know it; they will suffer from hypertension with all the attendant risks if they don't quit.

Step 6: Magnesium rich foods

Magnesium is a mineral that is absolutely essential for wellness, including normalising blood pressure. Some research suggests that nearly 80% of people eating only typical grocery store food may be deficient.

• Magnesium heart

Medscape reports on strong research how extra magnesium can very significantly reduce both systolic and diastolic blood pressure.

• Magnesium from green leafy vegetables
  

Middle-aged men with hypertension

Middle-aged men with hypertension must take this seriously if they want to enjoy a long, well earned retirement; and even become honorary Blue Zone people. One in three at ninety are still active and in good health.

• Blue Zone longevity

Whilst this relates particularly to middle-aged men, the ladies would benefit from all of this too.

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