The importance of properly controlling your blood pressure

The importance of properly controlling your blood pressure


  • Hypertension is the main risk factor for cardiovascular disease and is responsible for 20% of deaths worldwide.
  • Early hypertension, before the age of 45, is associated with an increased risk of cardiovascular disease, cognitive decline and premature mortality.
  • Adopting an overall healthy lifestyle (normal weight, not smoking, regular physical activity, moderate alcohol consumption, and a good diet including sodium reduction) remains the best way to maintain adequate blood pressure.

According to the latest data from the Global Burden of Disease Study 2019, excessively high blood pressure was responsible for 10.8 million deaths worldwide in 2019, or 19.2% of all deaths recorded. This devastating impact is a direct consequence of the enormous damage caused by hypertension on the cardiovascular system. Indeed, a very large number of studies have clearly shown that excessive blood pressure, above 130/80 mm Hg (see box for a better understanding of blood pressure values), is closely linked to a significant increased risk of coronary heart disease and stroke.


Systolic and diastolic

It is important to remember that blood pressure is always expressed in the form of two values, namely systolic pressure and diastolic pressure. Systolic pressure is the pressure of the blood ejected by the left ventricle during the contraction of the heart (systole), while diastolic pressure is that measured between two beats, during the filling of the heart (diastole). To measure both pressures, the arterial circulation in the arm is completely blocked using an inflatable cuff, then the cuff pressure is allowed to gradually decrease until blood begins to flow back into the artery. This is the systolic pressure. By continuing to decrease the swelling of the cuff, we then arrive at a pressure from which there is no longer any obstacle to the passage of blood in the artery, even when the heart is filling. This is the diastolic pressure. A blood pressure value of 120/80 mm Hg, for example, therefore represents the ratio of systolic (120 mm Hg) and diastolic (80 mm Hg) pressures.

As shown in Figure 1, this risk of dying prematurely from coronary heart disease is moderate up to a systolic pressure of 130 mm Hg or a diastolic pressure of 90 mm Hg, but increases rapidly thereafter to almost 4 times for pressures equal to or greater than 150/98 mm Hg. This impact of hypertension is even more pronounced for stroke, with an 8 times higher risk of mortality for people with systolic pressure above 150 mm Hg and 4 times higher for a diastolic pressure greater than 98 mm Hg (Figure 1, bottom graph). Consequently, high blood pressure is by far the main risk factor for stroke, being responsible for about half of the mortality associated with this disease.

Figure 1. Association between blood pressure levels and the risk of death from coronary heart disease or stroke. From Stamler et al. (1993).

Early hypertension
Blood pressure tends to increase with aging as blood vessels become thicker and less elastic over time (blood circulates less easily and creates greater mechanical stress on the vessel wall). On the other hand, age is not the only risk factor for high blood pressure: sedentary lifestyle, poor diet (too much sodium intake, in particular), and excess body weight are all lifestyle factors that promote the development of hypertension, including in younger people.

In industrialized countries, these poor lifestyle habits are very common and contribute to a fairly high prevalence of hypertensive people, even among young adults. In Canada, for example, as many as 15% of adults aged 20–39 and 39% of those aged 40–59 have blood pressure above 130/80 mm Hg (Figure 2).

Figure 2. Prevalence of hypertension in the Canadian population. Hypertension is defined as systolic pressure ≥ 130 mm Hg or diastolic pressure ≥ 80 mm Hg, according to the 2017 criteria of the American College of Cardiology and the American Heart Association. The data are from Statistics Canada.

This proportion of young adults with hypertension is lower than that observed in older people (three in four people aged 70 and over have hypertension), but it can nevertheless have major repercussions on the health of these people in the longer term. Several recent studies indicate that it is not only hypertension per se that represents a risk factor for cardiovascular disease, but also the length of time a person is exposed to these high blood pressures. For example, a recent study reported that onset of hypertension before the age of 45 doubles the risk of cardiovascular disease and premature death, while onset of hypertension later in life (55 years and older) has a much less pronounced impact (Figure 3). These findings are consistent with studies showing that early hypertension is associated with an increased risk of cardiovascular mortality and damage to target organs (heart, kidneys, brain). In the case of the brain, high blood pressure in young adults has been reported to be associated with an increased risk of cognitive decline at older ages. Conversely, a recent meta-analysis suggests that a reduction in blood pressure with the help of antihypertensive drugs is associated with a lower risk of dementia or reduced cognitive function.

Figure 3. Change in risk of cardiovascular disease (red) or death from all causes (blue) depending on the age at which hypertension begins. Adapted from Wang et al. (2020).

Early hypertension should therefore be considered an important risk factor, and young adults can benefit from managingtheir blood pressure as early as possible, before this excessively high blood pressure causes irreparable damage.

The study of barbershops
In African-American culture, barbershops are gathering places that play a very important role in community cohesion. For health professionals, frequent attendance at these barbershops also represents a golden opportunity to regularly meet Black men to raise their awareness of certain health problems that disproportionately affect them. This is particularly the case with hypertension: African American men 20 years and older have one of the highest prevalence of high blood pressure in the world, with as many as 59% of them being hypertensive. Also, compared to whites, Black men develop high blood pressure earlier in their lives and this pressure is on average much higher.

A recent study indicates that barbershops may raise awareness among African Americans about the importance of controlling their blood pressure and promoting the treatment of hypertension. In this study, researchers recruited 319 African Americans aged 35 to 79 who were hypertensive (average blood pressure approximately 153 mm Hg) and who were regular barbershop customers. Participants were randomly assigned to two groups: 1) an intervention group, in which clients were encouraged to see, in the barbershops, pharmacists specially trained to diagnose and treat hypertension and 2) a control group, in which barbers suggested that clients make lifestyle changes and seek medical attention. In the intervention group, pharmacists met regularly with clients during their barbershop visits, prescribed antihypertensive drugs, and monitored their blood pressure.

After only 6 months, the results obtained were nothing short of spectacular: the blood pressure of the intervention group fell by 27 mm Hg (to reach 125.8 mm Hg on average), compared to only 9.3 mm Hg (to reach 145 mm Hg on average) for the control group. Normal blood pressure (less than 130/80 mm Hg) was achieved in 64% of participants in the intervention group, while only 12% of those in the control group were successful. A recent update of the study showed that the beneficial effects of the intervention were long-lasting, with continued pressure reductions still observed one year after the start of the study.

These reductions in blood pressure obtained in the intervention group are of great importance, as several studies have clearly shown that pharmacological treatment of hypertension causes a significant reduction in the risk of cardiovascular diseases, including coronary heart disease and stroke, as well as kidney failure. This study therefore shows how important it is to know your blood pressure and, if it is above normal, to normalize it with medication or through lifestyle changes.

The importance of lifestyle
This last point is particularly important for the many people who have blood pressure slightly above normal, but without reaching values ​​as high as those of the participants of the study mentioned above (150/90 mm Hg and above). In these people, an increase in the level of physical activity, a reduction in sodium intake, and body weight loss can lower blood pressure enough to allow it to reach normal levels. For example, obesity is a major risk factor for hypertension and a weight loss of 10 kg is associated with a reduction in systolic pressure from 5 mm to 10 mm Hg. This positive influence of lifestyle is observed even in people who have certain genetic variants that predispose them to high blood pressure. For example, adopting an overall healthy lifestyle (normal weight, not smoking, regular physical activity, moderate alcohol consumption, and a good diet including sodium reduction) has been shown to be associated with blood pressure approximately 3 mm Hg lower and a 30% reduction in the risk of cardiovascular disease, regardless of the genetic risk. Conversely, an unhealthy lifestyle increases blood pressure and the risk of cardiovascular disease, even in those who are genetically less at risk of hypertension.

In short, taking your blood pressure regularly, even at a young age, can literally save your life. The easiest way to regularly check your blood pressure is to purchase one of the many models of blood pressure monitors available in pharmacies or specialty stores. Take the measurement in a seated position, legs uncrossed and with the arm resting on a table so that the middle of the arm is at the level of the heart. Two measurements in the morning before having breakfast and drinking coffee and two more measurements in the evening before bedtime (wait at least 2 hours after the end of the meal) generally give an accurate picture of blood pressure, which should be below 135/85 mm Hg on average according to Hypertension Canada.

The effects of berries on cardiovascular health

The effects of berries on cardiovascular health

Berries are becoming increasingly popular in our diet, whether consumed fresh, frozen, dried or canned, and in related products such as jams, jellies, yogurts, juices and wines. Berries provide significant health benefits because of their high content of phenolic compounds, antioxidants, vitamins, minerals and fibres. Recognizing these health benefits has recently led to a 21% increase in world berry production.

The generic term “berries” is sometimes used to refer to small fruits, but from a botanical point of view, if some berries are genuineberries (blueberries, bilberries, cranberries, currants, lingonberries, elderberries), others are polydrupes (raspberries, blackberries), and the strawberry is a “false fruit” since the achenes (the small seeds on the outer surface of the strawberry) are the actual fruits of the strawberry. Berry fruits are rich in phenolic compounds such as phenolic acids, stilbenes, flavonoids, lignans and tannins (see the classification and structure of these compounds in Figure 1). Berries are particularly rich in anthocyanidins, pigments that give the skin and flesh of these fruits their distinctive red, blue or purple colour (Table 1).

Figure 1. Classification and chemical structure of phenolic compounds contained in berries. Adapted from Parades-López et al., 2010 and Nile & Park, 2014.

Like most flavonoids, anthocyanidins are found in nature as glycosides (compounds made of a sugar and another molecule) called anthocyanins. These anthocyanins can be absorbed in their whole form (linked to different sugars) both in the stomach and in the intestine. Anthocyanins that reach the large intestine can be metabolized by the microbiota (intestinal flora). The maximum concentration of anthocyanins in the bloodstream is reached from 30 minutes to 2 hours after eating berries. However, the maximum plasma concentration (1–100 nmol/L) of anthocyanins is much lower than what is measured in intestinal tissues, indicating that these compounds are metabolized extensively before entering the systemic circulation as metabolites. After administering a radiolabelled anthocyanin to humans, 35 metabolites were identified, 17 in blood, 31 in urine and 28 in feces. Thus, it is likely that these metabolites, rather than the intact molecule, are responsible for the health benefits associated with anthocyanins.

Table 1. Content of phenolic compounds, flavonoids, and anthocyanins of different berries.  Adapted from Parades-López et al., 2010 and Nile & Park, 2014

Berries (genus and species)Phenolic compoundsFlavonoidsAnthocyanins
(mg/100 g fresh fruit)(mg/100 g fresh fruit)(mg/100 g fresh fruit)
Raspberry (Rubus ideaous)121699
Blackberry (Rubus fruticosus)48627682–326
Strawberry (Fragaria x. ananassa)31354
Blueberry (Vaccinium corymbosum)261–5855025–495
Bilberry (Vaccinium myrtillus )52544300
Cranberry (Vaccinium macrocarpon)31515767–140
Redcurrant (Ribes rubrum)1400922
Blackcurrant (Ribes nigrum)29-604644
Elderberry (Sambucus nigra)1044245-791
Red cranberry (Vitis vitis-idea)6527477

Biological activities of berries
Data from in vitro and animal experimental models indicate that the phenolic compounds in berries may produce their beneficial effects through their antioxidant, anti-inflammatory, antihypertensive, and lipid-lowering activities, which could prevent or mitigate atherosclerosis. Perhaps the best-known of the biological activities of phenolic compounds is their antioxidant activity, which helps protect the body’s cells from damage caused by free radicals and counteract certain chronic diseases associated with aging. According to several studies using in vitro and animal models, berries also have anti-cancer properties involving several complementary mechanisms such as induction of metabolic enzymes, modulation of the expression of specific genes and their effects on cell proliferation, apoptosis (programmed cell death, an unsettled process in cancer cells), and signalling pathways inside the cell.

Population studies
In a prospective study conducted in China with 512,891 participants, daily consumption of fruit (all types of fruit) was associated with an average decrease in systolic blood pressure of 4.0 mmHg on average, a decrease of 0.5 mmol/L of blood glucose concentration, a 34% reduction in the risk of major coronary events and a 40% reduction in the risk of cardiovascular mortality. These results were obtained by comparing participants who ate fruits daily to those who did not consume them at all or very rarely. In this study, there was a strong dose-response correlation between the incidence of cardiovascular events or cardiovascular mortality and the amount of fruit consumed. Studies suggest that among the constituents of fruit, it is the flavonoids, and especially the anthocyanins, that are responsible for these protective effects.

A number of prospective and cross-sectional studies have examined the association between the consumption of anthocyanins and cardiovascular risk factors (see this review). In four out of five studies that examined the risks of coronary heart disease or nonfatal myocardial infarction, anthocyanin consumption was associatedwith a reduction in coronary artery disease risk from 12% to 32%. The impact of anthocyanins on the risk of stroke was investigated in 5 studies, but no evidence of a protective effect was found in this case.

With respect to cardiovascular risk factors, studies indicate that higher consumption of anthocyanins is associated with decreased arterial stiffness, arterial pressure, and insulinemia. The decrease in blood pressure associated with the consumption of anthocyanins, -4 mmHg, is similar to that seen in a person after quitting smoking. The effect of anthocyanins on insulin concentration, an average reduction of 0.7 mIU/L, is similar to the effects of a low-fat diet or a one-hour walk per day. A decrease in inflammation has been associated with the consumption of anthocyanins and flavonols, a mechanism that may underlie the reduction of cardiovascular risk and other chronic diseases.

Randomized controlled trials
A systematic review and meta-analysis of 22 randomized controlled trials, representing 1,251 people, report that berry consumption significantly reduces several cardiovascular risk factors, such as blood LDL cholesterol [-0.21 mmol/L on average], systolic blood pressure [-2.72 mmHg on average], fasting glucose concentration [-0.10 mmol/L on average], body mass index [-0.36 kg/m2on average], glycated haemoglobin [HbA1c, -0.20% on average], and tumour necrosis factor alpha [TNF-alpha, 0.99 pg/mL on average], a cytokine involved in systemic inflammation. In contrast, no significant changes were observed for the other markers of cardiovascular disease that were tested: total cholesterol, HDL cholesterol, triglycerides, diastolic blood pressure, ApoAI, ApoB, Ox-LDL, IL-6, CRP, sICAM-1,and sICAM-2.

Another systematic review published in 2018 evaluated randomized controlled trials [RCTs] on the effects of berry consumption on cardiovascular health. Among the 17 high-quality RCTs, 12 reported a beneficial effect of berry consumption on cardiovascular and metabolic health markers. Four out of eleven RCTs reported a reduction in systolic and/or diastolic blood pressure; 3/7 studies reported a favourable effect on endothelial function; 2/3 studies reported an improvement in arterial stiffness; 7/17 studies reported beneficial effects for the lipid balance; and 3/6 studies reported an improvement in the glycemic profile.

Berries and cognitive decline
Greater consumption of blueberries and strawberries was associated with a slowdown in cognitive decline in a prospective study of 16,010 participants in the Nurses’ Health Study aged 70 or older. Consumption of berries was associated with delayed cognitive decline of approximately 2.5 years. In addition, nurses who had consumed more anthocyanidins and total flavonoids had a slower cognitive decline than participants who consumed less.

The exceptional content of phenolic compounds in berries and their positive effects on health remind us that the quality of food is not just about nutrients: proteins, carbohydrates, lipids, vitamins and minerals; a wide variety of other molecules found in plants are absorbed from the intestines and routed through the bloodstream to all cells in the body. While not essential nutrients, phytochemicals such as flavonoids can contribute to better cardiovascular health and healthier aging.

Dark chocolate is good for the heart!

Dark chocolate is good for the heart!

Updated on February 11, 2019

Not only are plants important sources of vitamins, fibres and minerals but they also contain phytochemicals such as polyphenols that play a very important role in the positive effects of these foods on cardiovascular health. Among the thousands of distinct polyphenols found in nature, the family of flavonoids has received special attention in recent years because of its presence in a large number of plants (fruits, vegetables, nuts, legumes) and beverages (tea, coffee, red wine) that are part of our daily diet. The impact of these molecules on health appears to be particularly important, as population studies indicate that people with the highest flavonoid intake have a lower risk of stroke or coronary artery disease, effects that are accompanied by a decrease in cardiovascular mortality and overall mortality.

Cocoa and its by-products, especially dark chocolate, are exceptional sources of polyphenols (Table 1), in particular flavonoids, suggesting that regular consumption of cocoa products could be very positive for cardiovascular health.

Table 1. Polyphenol content of some foods and beverages. Adapted from Pérez-Jiménez et al. (2010).

FoodPolyphenol content
(mg/100 g or 100 mL)
Cocoa powder3448
Dark chocolate1664
Flax seeds1528
Black olives569
Coffee (filter)214
Red wine101
Green tea89

The first clue to this positive effect comes from Marjorie McCullough’s observations on the Kuna Indians of the San Blass Islands, an archipelago off Panama. These people are very large consumers of cocoa, which they use to prepare a beverage according to the traditional method of pre-Colombian civilizations. The Kuna drink about five cups of cocoa a day, which translates into a polyphenol intake of around 1800 mg per day, almost 10 times more than North Americans. These people are also distinguished for their very low blood pressure  (110/70 mmHg even at over 60 years old), despite a very high salt diet, and their low incidence of myocardial infarction and stroke. These characteristics are not of genetic origin, because the individuals who have left the island to live on the mainland see their blood pressure quickly increase. Among the lifestyle factors that may explain this difference, the most plausible is the drastic decrease in continental cocoa consumption, which is 10 times lower than among islanders. Therefore, it seems that cocoa polyphenols can have a real impact on cardiovascular health by lowering blood pressure and, at the same time, the risk of ischemic events such as heart attack or stroke that result from hypertension.

Several epidemiological studies have confirmed that high cocoa intake is indeed associated with a decrease in blood pressure and a reduction in the risk of cardiovascular disease and premature mortality. For example, a 15-year Dutch study of 500 people over the age of 65 found that those who consumed the most cocoa-based products had an average systolic pressure of 3.7 mm Hg and a marked reduction (50%) in the risk of cardiovascular mortality. These results have been confirmed by several randomized clinical trials where the consumption of dark chocolate, cocoa or cocoa-derived polyphenols is associated with a decrease in blood pressure and an improvement in endothelial function and insulin sensitivity. These vascular effects are largely due to an increase in the formation of nitric oxide (NO), a powerful vasodilator, by some cocoa flavonoids. A beneficial effect of cocoa consumption on the lipid profile (triglycerides, LDL and HDL cholesterol) and on the reduction of chronic inflammation has also been reported and could contribute to the benefits of dark chocolate for cardiovascular health.

These beneficial effects are also suggested by the results of a meta-analysis of 14 prospective studies conducted with a total of 508,705 participants, followed for a period of 5 to 16 years. The authors observed that people who consumed the most cocoa had a lower risk of coronary heart disease (10% decrease), stroke (16% decrease), and diabetes (18% decrease).

The most recent meta-analysis, which included 23 prospective studies with 405,304 participants, indicates that chocolate consumption is associated with a reduced risk of cardiovascular disease (CVD), if consumption is limited to less than 100 g/week. Those who consumed more chocolate had a 12% lower risk of CVD in general (stroke: -16.3%, myocardial infarction: -16.2%) than those who consumed little. However, the dose-response analysis (Figure 1) shows that at more than 100 g/week there is no longer any protective effect and that the risk of CVD increases at higher doses, which could be attributable to the harmful effect of consuming too much sugar. According to the authors of this meta-analysis, the best dose of chocolate to reduce the risk of CVD is 45 g/week (about half of a 100 g chocolate bar, a common size sold in grocery stores).

Figure 1. Dose-effect association between the consumption of chocolate and the risks of cardiovascular events. From Ren et al., Heart, 2019.

It is now clearly established that several risk factors for cardiovascular disease (hypertension, inflammation, insulin resistance, metabolic syndrome) also increase the risk of cognitive decline and dementia. Conversely, recognized factors to protect cardiovascular health, such as physical exercise or the Mediterranean diet, are associated with a significant decrease in the risk of cognitive disorders. In other words, what is good for the heart is also good for the brain, which raises the interesting possibility that the regular consumption of cocoa-based products can also result in benefits for cognitive function. Studies conducted to date support this, as a high intake of flavonoid-rich foods such as tea, red wine and chocolate is associated with reduced risk of cognitive decline and improved brain performance. In a study of people aged 65 to 82 who showed clinical signs of early cognitive decline, daily consumption of a beverage made with chocolate high in polyphenols was associated with significant improvement of cognitive functions.

More recently, a randomized clinical study showed that dark chocolate consumption was associated with a significant improvement in visual acuity and contrast sensitivity a few hours after intake, a positive impact possibly related to an improvement in blood circulation in the richly vascularized retina. Milk chocolate, which contains less polyphenols, has no effect, suggesting that flavonoids in cocoa are responsible for this improvement in vision.