How Do Genetics Influence High Blood Pressure?
- logan tauson
- Nov 8, 2020
- 7 min read
How much of it is genetics?
How much of it is fate?
How much of it depend on the choices that we make?
The Answer may shock you!
When looking at the genetic probability of developing high blood pressure there are two areas that risk factors can fall into, that being Modifiable Risk Factors and Non Modifiable Risk factors.
Modifiable Risk Factors Include: Diet, physical activity, smoking, alcohol consumption, sleep, & stress load
Non Modifiable Risk Factors Include: Age, Gender, Ethnicity, & Family History (genetics)
Heredity: Family traits that are passed along from one generation to the next.
Genetic Mutations: Changes in our DNA sequencing that cause mutations in our genetic code. Sometimes these mutations are the cause of disease development, however in the case of high blood pressure scientists have yet to find isolated genetic mutation that directly causes high blood pressure, instead studies have shown that several small simultaneous mutation in genetic coding and lifestyle factors are the primary cause of developing high blood pressure.
As published by the CDC Know Your Risk For High Blood Pressure "Genes likely play some role in high blood pressure, heart disease, and other related conditions. However, it is also likely that people with a family history of high blood pressure share common environments and other potential factors that increase their risk.
The risk for high blood pressure can increase even more when heredity combines with unhealthy lifestyle choices, such as smoking and eating an unhealthy diet."
So why is family history such a big factor in high blood pressure & overall heart health?
There are two main concepts behind why family history & genetics play such a vital role in establishing risk factors in heart health. One is to do with actual genetics & the other is to do with the environment & cultured habits picked up & passed on through generations. The latest research and data indicates that while genetics do certainly play a role, environmental factors and lifestyle take the primary role in whether an individual has a lesser or greater chance of developing HBP and/or other heart conditions.
As a recent publication of Stanford of The Tech Understanding Genetics previously defined genetic mutations "Most inherited genetic diseases are recessive, which means that a person must inherit two copies of the mutated gene to inherit a disorder. This is one reason that marriage between close relatives is discouraged; two genetically similar adults are more likely to give a child two copies of a defective gene."
And as insightfully said by Dr. J.R. Veltman from a 2005 issue of JAAIM-Online (Integrative Medicine as Personalized Medicine)"Most people believe that genes predetermine whether someone gets a disease or not. In some instances like cystic fibrosis, Huntington’s disease, or Tay Sachs, that is true. For almost all other human diseases, however, genes do not predetermine the disease but rather predispose a person to a disease depending on dietary and lifestyle choices and environmental factors. Genes are fluid and flexible in how they ‘express’ themselves.”
Bottom line: When it comes to the probability of inheriting HBP & Heart Disease, Family History is without a doubt an important factor and genetics can be a major contributing factor in the likelihood of developing HBP, however that risk only contributes to about 10% of the total contributing factors that lead to HBP. As supported through research & the results produced, genetics are not the overruling contributor and lifestyle is the primary element.
What Can You Do To Keep a Healthy Beat &
Live a Heart Healthy Life?
As western culture deems fit to teach, we are usually under the impression that medicines comes from a pill, however some of the most effective treatments can come simply from lifestyle, habits, & routines that both support current health and defend against future ailments & disease. It is becoming more evident that modern medicine is better used in managing symptoms and lifestyle is the main key to optimal health or lack there of.
YOU Have the Power!!!!
When it comes to HBP & Heart Health, ultimately the choices that we make on a daily basis build the foundation to the quality of health we live with. The human body is incredibly adaptable as we are biologically designed to live and thrive on this planet and perform at optimal levels using this gift of evolution. However there are certain non negotiables that are necessary for optimal health especially when it comes to keeping your heart out of pressure & in a health beat.
Nutrition: What goes on your plate is both a first line defense and a targeted offense in keeping healthy blood pressure levels as well as healthy blood, arteries, & a healthy heart. Look for healthy swaps you can make daily that support heart healthy& longevity. Some of the top foods that strengthen the heart & lower high blood pressure are:
Dark Leafy Greens: Spinach, kale, arugula, mixed greens are all packed with antioxidants as well as magnesium, and essential vitamin & minerals
Wild or Free Range Organic Meats: Chicken, Turkey, Beef, Bison, Venison, Lamb, & wild game are all excellent sources of protein, which is used abundantly & constantly though out the body. Protein is used in building new cells as well as:
Digestion
Energy production
Blood clotting
Muscle contraction ( Including the Heart!)
Healthy Fats: During the 9050's an national epidemic of heart disease swept the nation. While science indicated that the recent uptake in sugar consumption was a main culprit, the booming sugar industry was able to influence published results and shifted the data to frame fat as the heart disease demon. Despite low & no fat products heart disease continues to sky rocket. With current science and less bribing we now are realizing that fat is essential in healthy diet and in fact is a powerful nutritious nutrient to ward off heart disease and numerous other ailments. However one must be virulent in choosing healthy fats as many processed fats have been super heated or are GMO produced. Choose natural fats such as: Cold pressed olive oil, cold pressed coconut oil, tallow, raw butter, nut butters, organic cream, foods such as nuts (avoid peanuts), avocado, fatty fish like salmon, sardines, and kipper, and high quality organic raw full fat dairy.
Reduce Stress: While we can not always physically hold stress we certainly can feel its weight emotionally. In fact about 75% to 90% of all doctor's office visits are for stress-related ailments and complaints & an estimated 43% of all adults suffer adverse health effects from stress. Stress can play a major part in problems such as headaches, high blood pressure, heart problems, diabetes, skin conditions, asthma, arthritis, depression, and anxiety. While our physical health is a cornerstone to quality life our mental & emotional health is just as vital. (You want both the train & the conductor to be in peak condition.) Take time to do things that give you energy and are healthy for the mind, body, & spirit. The key is to intentionally set aside time that allows you to relax, re-energize & even develop new skills in the process. This can be going out into nature, practicing an art or hobby, picking up something that has always been intriguing, healthy self-care practices,... the options are limitless and rejuvenating on multiple levels as long as they are beneficial to health.
Quality Sleep: Did you know that???? The average time an insomniac spends in bed ranges from 16-20 hours. This goes to show that quality over quantity is the leading role here. Timing is also a heavy influencing force in achieving sleep. Before electricity and for a vast majority of our species time on earth we were dependent on natural light & fire & evolved to enter deep reenergizing sleep in these environments.
Our body's evolved to enter a deep state of sleep between 10pm-4am and take this time to repair damaged tissues, clear out cellular waste & detoxify essential organs. Getting between 6 1/2- 8 hours of sleep is optimal during this time.
Exercise & Movement: : For every hour of sitting one should match this with an hour of movement. While exercise benefits nearly every function of the human body, the heart in particular has shown to benefit greatly from exercise as regular cardiovascular training strengthens the cardiac muscles, improve resting blood pressure and increase mitochondria numbers within working muscles.
Now to address a common misconception; exercise doesn't mean doing an ironman 2-7 days a week but rather to focus on moderate cardio training, enough to get the heart working a little harder than usual and strength training. Moderate-intensity activity includes brisk walking, swimming, and mowing the lawn. If you have physical limitations such as arthritis, poor vision, or balance problems, the key is to find a what works within your capacity and that you can stick with and can set long term goals.
Types of exercise
Cardiovascular Training: 150 mins per week is recommended
Strength Training: 2-5x per week depending on current health and future health goals
Flexibility & Balance: Daily
Proper Recovery: Daily with 1-3 days off of strength training
Community & Support: Having a strong support network is a softer skill but no the less can make the difference between success and staying stuck. As the great motivational speaker Jim Rohn once has said “You’re the average of the five people spend the most time with." When you actively choose to surround yourself with people who are supportive towards your goals there is a genuine supply of motivation & feedback. Having a selected group of family members, friends, & even co-workers who are trust worthy & reliable help one to stay on track with goals. A coach or trainer is also an excellent member to have on your personal support network. A coach, mentor, trainer, or consultant can be particularly valuable as they provide real world & bring insightful knowledge from experience as well as can help break through past road blocks & help to outline plans for current health goals. Having a coach or mentor on your team also provides accountability and can help when one faces a road block in their success & a well trained insightful perspective that can be the key to unlocking your full potential & reaching life goals.
Final Take-Away
There are many factors that contribute to heart health and heart disease, some more influential than others. Genetics play a part in determining the likelihood of developing HBP or other heart disease & all diseases for that matter, but lifestyle is the prime factor both directly and in stimulating genetic "mutation" activation. The key point here is that YOU have most of the control over your health & quality of life. The golden question here is "Are the actions taken moving you towards health or towards disease?"
By making small but consistent steps toward your health goals you can practice & integrate Heart Healthy routines & healthy habits that promote current health as well as promoting longevity for future health and wellbeing.
What Steps can/will you take Today???
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https://www.health.harvard.edu :Exercise is still the best medicine
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