If you don`t control you high blood pressure, it can cause other more serious health issues like heart disease or stroke. The best way to lower the blood pressure is to optimize your diet, exercise regularly and manage your stress levels. Hypertension can be treated easily, but if ignored it can seriously damage your health.
Your diet can raise or lower the blood pressure
Dietary regimen containing lots of grains and low fat food is bad for hypertension and can ruin your health.
The journal “Diabetes” has published a groundbreaking research from 1998, reporting the almost 2/3 of the insulin-resistant tests subjects were also suffering from high blood pressure. Insulin resistance is causes by diet high in sugar and grains, accompanied by inadequate exercise. It is very possible that your hypertension is accompanied by imbalance of blood sugar levels, because these two conditions often go together.
Increased levels of levels will also increase the blood pressure.
Dr. Rosedale explains that insulin stores magnesium; if the insulin receptors get blunted, the cells become resistant to insulin, so the body can`t store magnesium and it leaves the body through the urine. Magnesium is needed for muscle relaxation. Very low magnesium levels will cause the blood vessels to constrict, leading to increased blood pressure and low energy levels.
Another way that insulin affects the blood pressure is by sodium retention, which then causes fluid retention, that leads to high blood pressure and possibly congestive heart failure. In case your hypertension is a direct result of unbalanced blood sugar levels, normalize them to lower the blood pressure into normal, healthy range.
Fructose can increase blood pressure
In order to normalize your blood pressure, remove all grains and sugars, especially fructose, from you diet. This includes bread, corn, pasts, potatoes and rice, all that elevates insulin and blood sugar levels.
A study from earlier this year shows that people who consume at least 74 grams of fructose a day (equals to 2.5 sugary drinks) has a 77% bigger risk of 160/100 mmHg blood pressure. And normal blood pressure levels are below 120/80 mmHg. This can also increase the risk of 135/85 blood pressure by 26% and 140/90 mmHg by 30%.
This information is very important because the average American consumes around 70 grams of fructose per day.
Fructose breaks down into all sorts of waste products, harmful for our body. One of them is uric acid, which increases the blood pressure by obstructing the nitric oxide in blood vessels. Nitric oxide is very important for maintaining the elasticity of the blood vessels, so its obstruction can raise the blood pressure. 17 out of 17 studies came with the same conclusion, that elevated levels of uric acids can cause hypertension.
Recommended fructose allowance
The standard fructose allowance is less than 25 grams a day. If we know that a can of soda contains 40 grams of sugar, half of which is fructose, drinking the whole can will exceed the daily allowance.
It`s better to limit fructose intake to less than 15 grams, because you are most likely to consume some hidden fructose source from the beverages or processed food you eat (like high fructose corn syrup, for example).
These 15 grams are not a lot, it`s 2 bananas, 2 Medjool dates or 1/3 cup of raisins.
Additional dietary advices
- More fermented foods:
Unhealthy gut flora represents a risk of heart disease, or some other chronic health issue. TO optimize it, eat more fermented food like sauerkraut or other fermented vegetables, kefir, yogurt and natto. These foods are also e great source of vitamin K2, which can help your body prevent heart disease and buildup of arterial plaque.
- Normalized omega 3:6 ratio:
Both these fatty acids are very important to our health. Nut the problem is that most Americans consume food rich and omega-6, and not enough omega-3 . Omega-3 fatty acids are very beneficial for stimulate the insulin receptors, in case you are insulin resistant.
Omega-6 fatty acids can be found in soy, canola, corn, sunflower and safflower oil, so avoid or limit these foods.
Omega-3 fatty acids can be found in fresh fish, flaxseed and walnut oil. Since most of the fresh fish are high in mercury, it`s better to use supplements like krill oil, which is 48 times more powerful than fish oil.
- Avoid caffeine:
It`s still not clear enough what is the connection between caffeine and high blood pressure, but coffee and other caffeinated drinks are making hypertension worse.
Try to gradually eliminate coffee, over a period of week or two, to prevent withdrawal symptoms.
Regular work out
Physical activity is incredible for treating hypertension. You need a comprehensive exercise regime, consisted of anaerobic sprint or burst-type exercises 1-3 times a week, because they are more effective at reducing the risk of heart attack that aerobic exercises.
Include some weight training, if you have problems with insulin resistance. Working on individual muscle groups will increase blood flow to these muscles, which will increase insulin sensitivity.
Consult a health care professional if you plan on starting with some exercise program to lower the insulin and blood pressure levels.
Optimized levels of vitamin D
Vitamin D is very important for normal levels of blood pressure. Sunlight affects blood pressure in these few ways:
- Stimulates production of vitamin D, which is important for normal production of parathyroid hormone, that can maintain normal blood pressure.
- Lack of vitamin D can cause improper activation of RAS (renin-angiotensin system), that can lead to hypertension.
- Exposure to sunlight can stimulate release of endorphins, which produce feelings of euphoria and pain relief, as well as stress relief which is very important in treating hypertension.
The best way is to get your vitamin D through safe sun exposure, but you can also take vitamin D3 supplements, not D2 which synthetic and not as beneficial as the real vitamin D. But be careful not to overdose, because this will do more harm than benefit to your health.
Every day stress is one of the main causes of hypertension, and statistics say that 1 in 3 Americans suffer from high blood pressure.
In a report by ABC World News from 2010, a cardiologist has stated that the link between hypertension and stress can`t be denied. Dr. Kennedy has developed a technique for relieving stress called “The 15 minute heart cure” which you can practice anytime and anywhere you like. You can see the technique demonstrated in the video. It teaches you how to slow down your body and relax in stressful situations.
One of the techniques is the EFT- Emotional Freedom Technique, which is very easy to learn and use, to help you release negative feelings. It combines relaxed breathing and visualization, to reprogram deep emotional patterns.
Supplements and other alternative solutions
Supplements are helpful, but they can`t substitute the basic lifestyle choices which are causing the problem. You need to change your lifestyle to see some real results. Then you can use some of the following supplements to improve your health:
- Vitamins C and E: Both vitamins can help lower high blood pressure. Take the appropriate amount through your diet or in the natural supplemental form. Natural vitamin E is listed as the “d”-form and the synthetic one is listed as “dl”-form.
- Calcium and magnesium: These minerals can help with very high levels of blood pressure. If you avoid grains and sugar, you won`t need additional supplements of magnesium and calcium.
- Extract from olive leaves: A study from 2008 shows that 1,000 mg or olive leaf extract a day, in the course of 8 weeks, can significantly lower the LDL (bad) cholesterol and blood pressure. It`s best to use extract from fresh olive leaves for maximum synergistic power.
How to prepare a tea from olive leaves: Put a large teaspoon of dried olive leaves in an herb sack or tea bag and place it in two quarters of boiling water, to simmer for 3-10 minutes. When it`s done the tea will have medium amber color.
- Breastfeeding: According to studies, baby who were breastfed for more than 12 months have much lower risk of hypertension. It is believed that the polyunsaturated fatty acids from mother`s milk (the same you can find in fatty fish) protect the newborns.
- Electrical acupuncture: Acupuncture and electrical stimulation can temporarily lower the blood pressure in animals by 50%. Human testing is currently undergoing. This could be a promising alternative treatment for blood pressure control.
- Quick fix: If you increase nitric monoxide in your blood, the constricted blood vessels will open, which will lower the blood pressure. For this, you can take a warm bath, breath in and out through the nostrils and eat bitter melon which contains high amounts of vitamin C and amino acids.
Hypertension is an epidemic, just like obesity. For both conditions you need to take a good look at your lifestyle and make the proper changes and adjustments.
The best choice is the natural approach. With hypertension, lifestyle changes (which will normalize the insulin levels) can help you treat this condition without drugs and maintain good health in a natural way.