| When the stress hits, the blood pressure is often not far behind it, while a temporary spike during a heated argument is normal, ongoing stress can contribute to long-term hypertension (high blood pressure). When the body experiences stress, it moves into fight-or-flight our survival mechanism. Your brain’s hypothalamus signals the adrenal glands to release stress hormones adrenaline and cortisol, a great response if you are in a fight, an accident situation, etc. adrenaline increases your heart rate and constricts blood vessels, sending more oxygen-rich blood to your muscles and brain. This causes an immediate rise in blood pressure to prepare you for potential action. Cortisol helps maintain fluid balance and blood pressure while providing a burst of energy by raising blood sugar. In short bursts, this response is harmless and even helpful think about how you’ve mistimed pulling out into traffic and need to put your foot down and respond quickly. Blood pressure quickly returns to normal once the threat passes, but too often stress is not passing or temporary, and is ongoing in creating adaptations to the body. Not all stress is created equal. The key difference lies in the duration of the stress, it’s either for a short period of time or long chronic stress, the longer the stress is happening for, this leads to repeated hormone surges that damage blood vessel linings over time, inflammation and stiffening of arteries, sustained higher baseline blood pressure. Over time our responses become blunted responses to new stressors, you are just feeling that worn out all the time feeling from constant activation. Research consistently links chronic stress to a higher risk of developing hypertension. Chronic activation keeps your foot on the accelerator, leading to persistent vasoconstriction (narrowed blood vessels) and higher heart rate. Excess cortisol promotes sodium retention (more fluid in blood) and sensitises blood vessels to constricting signals, a great sign is that you are adding salt to everything you eat, eating salty snacks etc. Long-term stress ramps up immune responses, causing artery plaque build up (atherosclerosis), which forces the heart to pump harder. Recent data (up to 2025) from cohorts like the Jackson Heart Study confirm higher perceived chronic stress predicts incident hypertension. Watch for: Frequent headaches Fatigue or irritability Chest pain or irregular heartbeat Medications are often the first port of call, but you can do a lot with dietary changes, meditation and lifestyle changes to help you manage the situation in the long term without negative side effects. can often stabilise blood pressure. A diet rich in fruits, vegetables, low-fat dairy, whole grains, and lean proteins while low in sodium and processed foods is one of the most proven eating patterns for reducing blood pressure, often dropping systolic readings by 8–14 mmHg, comparable to medication in some cases. Potassium helps your kidneys flush out excess sodium and eases tension in blood vessel walls. Meta-analyses show higher potassium intake (from food, not just supplements) lowers systolic BP by 4–8 mmHg, especially in people with high-sodium diets. Bananas, oranges, avocados, sweet potatoes, spinach Beans, lentils, and white potatoes Dietary nitrates convert to nitric oxide, relaxing blood vessels. Multiple meta-analyses (including 2022–2023 reviews) confirm consistent BP drops. Beets & beetroot juice Leafy greens (spinach, arugula, lettuce) Flavan-3-ols and anthocyanins improve endothelial function and reduce inflammation. Berries (blueberries, strawberries, raspberries) Dark chocolate/cocoa (70%+ cacao) Apples, tea (green or black), red grapes Fatty fish lower triglycerides and calm inflammation. Salmon, mackerel, sardines, walnuts, flaxseeds/chia seeds Compounds like allicin act as natural ACE inhibitors. Garlic (fresh or aged extract) Almonds, pistachios, walnuts, pumpkin seeds Watermelon Kiwi Pomegranate |
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