You should be aware of the fact that uncontrolled high blood pressure can be a serious condition that is able to cause a heart disease as well as a higher risk for stroke. However, you can regulate it by healthy diet, increased physical activity, and also decreased stress.
In fact, hypertension can be easily treated, but if is not properly regulated it is able to cause serious health damage.
Your diet is able to increase or decrease your blood pressure
In case your diet is incorporated with a high grain, and low fat foods but you don’t suffer from hypertension then, it can lead to some health issues.
In 1998, the journal Diabetes published that almost two-thirds of the people who were tested were insulin resistant and they also had increased blood pressure. It was concluded that insulin resistance is directly associated with high sugar levels, a diet high in grains, and low physical activity. Therefore, if you suffer from hypertension, then, you also have uncontrolled sugar levels, as a result of the fact that these two conditions in most cases go together.
In addition, Dr. Rosedale explains that magnesium is stored by insulin. So, in case your insulin receptors become blunted and your cells become insulin resistant, then your organism is not able to store magnesium and it is removed from your body through the process of urination. It is good to know that magnesium that is stored in your cells has a capacity to relax your muscles. On the other hand, if you have low magnesium levels within your organism, your blood vessels can become constricted, thus leading to raised blood pressure as well as decreased energy. Your blood pressure can be also affected by insulin levels by causing your organism to retain sodium, which can lead to fluid retention. Additionally, it increases your blood pressure and can even cause congestive heart failure.
Your blood pressure can be enormously increased by fructose
As mentioned above if you suffer from this type of a health condition, you should eliminate all sugars and grains from your diet, especially fructose, until you notice that you succeeded in lowering your weight and also your blood pressure. Bear in mind, by the consumption of sugars and grains, rice, pasta, bread, corn, potatoes, your insulin and blood pressure levels will be increased all the time.
According to a research those people who consumed fructose about 74 grams on a daily basis, i.e., about 2.5 sugary beverages had a 77 % higher risk of blood pressure of 160/100 mmHg, 26 % of 135/85 and 30 % greater risk of increased blood pressure levels of 140/90.
This finding is of a great importance because the average American consumes 70 grams of fructose each day.
Furthermore, we interviewed Dr. Richard Johnson, who is most famous medical researcher in this field, about the health damages of fructose, especially how fructose is able to increase the blood pressure.
The recommended fructose intake
It is recommended to keep your total daily fructose intake below 20 grams. You should know that an average 12-ounce soda can contains 40 grams of sugar, but, half of it is fructose, so this beverage alone will exceed your daily recommended fructose consumption.
Additionally, you should also restrict the fruit fructose amount to 15 grams or less, as you most probably consume “hidden” fructose sources, i.e., in the form of high fructose corn syrup, which can be found in most beverages and in any processed food.
Dr. Johnson in his book, The Sugar Fix, added detailed tables that show the various foods fructose content.
Additional dietary tips
1. Consume more omega-3 fats
It is good to know that omega-3 as well as omega-6 fats are essential elements for your health. Unfortunately, most Americans, incorporate great amounts of omega-6 in their diet and only a small amount of omega-3. In case you suffer from insulin resistance, one of the best ways to re-sensitize your insulin receptors is the omega-3 consumption. On the other hand, soy, corn, canola, safflower and sunflower oil contain omega-6 fats. But, walnut oil, flaxseed oil, and fish include omega-3 fats. Moreover, fish is actually the best omega-3 source. However, most fresh fish today contains extremely high levels of mercury. So, it is recommended to find a safe source of fish, or use supplements with high quality krill oil that are 48 times more effective than fish oil.
2. Remove caffeine from your diet
The relation between caffeine consumption and high blood pressure is not actually well studied, but there are a lot of evidences that indicate in case you suffer from hypertension, coffee and other beverages as well as foods that contain caffeine are able to worsen your health problem. Therefore, in such a case it is recommended to remove caffeine from your diet, but bear in mind, in order to avoid some side effects such as headaches you should start removing it gradually over a period of days or even weeks.
3. Consume more fermented foods
You should know that your gut flora may have a great impact on whether or not you develop heart disease. In other words, in case you have problems with your gut flora, then, you have a higher risk for heart disease, and also many other chronic health issues. In addition, it is recommended to enrich your diet with naturally fermented foods, for instance: sauerkraut, kefir, yogurt, natto, etc., in order to optimize your gut flora. They are also great sources of vitamin K2 that is able to prevent arterial plaque accumulation as well as heart disease.
Become more physically active – it acts as a drug
In fact, regular physical activity can act as the most effective “medications”. No matter which is your final goal for starting with exercises, but always bear in mind, their positive effects are endless.
There is a comprehensive exercise regimen, i.e., Peak Fitness program that can be of a great importance in providing long-term health benefits in people who suffer from hypertension. To explain you more deeply, almost every exercise program should include anaerobic sprint or burst-type exercises one to three times within a week, because they are proven as more effective than aerobic exercises in decreasing the risk of dying from a heart attack.
Or in case you suffer from high blood sugar levels, you should include weight training in your regular exercises. In addition, if these types of exercises are combined with the supplement L-arginine, then they will be able to regulate the improper blood vessels functioning in people with chronic heart failure. It is considered that these supplements function through their relation with nitric oxide. They are actually an additional option, not a substitution for coenzymeQ10, a well-proven excellent heart failure therapy.
Optimize Your Vitamin D Levels
Are you familiar with the fact that the further you live from the equator, the higher your risk of hypertension development and in winter your blood pressure is higher than in summer?
In fact, sunlight has enormous effects on your blood pressure:
- Vitamin D is produced by your body thanks to the sun exposure. In addition, your vitamin D levels can be decreased and your parathyroid hormone production can be increased by lack of sunlight. This hormone leads to increased blood pressure.
- You should know that the lack of vitamin D was associated with insulin resistance as well as with Syndrome X, i.e., Metabolic Syndrome, which are a group of health issues that can cause increased cholesterol, triglyceride and blood pressure levels, excessive weight, etc.
- This vitamin is actually a negative inhibitor of your body’s renin-angiotensin system, i.e., RAS that is able to regulate your blood pressure levels. So in case you have a lack of vitamin D, it can lead to inadequate RAS activation, thus causing hypertension.
- At least, it is considered that the UV rays exposure is able to cause endorphins releasing, chemicals found in your brain. Their function is to produce euphoria and pain relief feelings and they are able to relieve stress naturally, which is of a great importance for reduction of high blood pressure.
In addition, it is essential for your health that you should be exposed to appropriate amounts of sunlight, which is able to normalize your blood pressure, thanks to the vitamin D that stimulates a proper function of your body organs and systems, as well. You should also know that vitamin D3 supplements can also be used. It is not recommended to let your doctor give you a “prescription” vitamin D, because it is actually vitamin D2, a synthetic one, and not effective and healthy as the real vitamin D.
Bear in mind, in case you want to take oral vitamin D3, then, it is highly recommended to monitor your vitamin D blood levels in order to prevent overdosing. Now, you are probably aware that it is better to get vitamin D through sun exposure, because in such a way you cannot be overdosed.
It is essential to control your stress
It is a shocking finding that one in three adults in the U.S. suffer from high blood pressure and also a lot of people face with everyday emotional as well as mental stress.
Is there any connection between these two health issues?
On September 16, 2010, a statement by a cardiologist was reported by ABC World News, and he stated the relationship between stress and high blood pressure is undeniable, but it is still usually ignored. As a result of this, a stress-alleviating technique called “The 15 Minute Heart Cure,” was developed by Dr. Kennedy, and it was actually a set of breathing and creative visualization techniques that can be performed anywhere and also anytime.
Another similar technique is the Emotional Freedom Technique, which is an easy one in order to release your negative emotions. In fact, it is a combination of visualization, and calm, relaxed breathing.
Reduce your blood pressure naturally
It is important to know that even though specific supplements are extremely beneficial, but you should never use them as a substitute for basic food as well as lifestyle choices that are able to treat the real cause of the issue. Therefore, it is of a great importance, besides, taking any supplements, to change your bad lifestyle habits, in order to achieve results. Then, you can take some of these supplements in order to achieve further improvement of your health.
- Vitamins C and E
According to a lot of researches vitamins C and E are very effective in reducing your blood pressure, but it can be done through your appropriate diet. However, in case you want to take the related supplements, you should choose a natural vitamin E, not a synthetic one. In other words, this natural vitamin is always listed as the “d-” form, i.e., d-alpha-tocopherol, d-beta-tocopherol, etc. On the other hand, the synthetic vitamin E is always listed as “dl-” forms.
- Magnesium and calcium
The regular consumption of magnesium and calcium supplements can be also very beneficial for reducing your blood pressure. But, if you limit the consumption of sugars and grains and consume an adequate diet for your health problem, the, most probably it will be unnecessary for this additional supplementation.
- Extract of olive leaves
According to study in 2008, those people who took olive leaf extract supplements of 1,000 mg on a daily basis within 8 weeks had a significant reduction in their blood pressure as well as LDL, i.e., bad cholesterol levels. So it is recommended in case you want to include these supplements in a natural form, then, you purchase only fresh leaf liquid extracts that have maximum synergistic potency. Or, another great option is to prepare your own olive leaf tea by adding a large teaspoon of dried olive leaves in a tea ball or herb sack. Add it in boiling water, and leave it for 3 to 10 minutes. You should know that this tea will be a medium amber color when it is ready for consumption.
According to several researches babies who are breastfed for over 12 months have a significant smaller risk of developing high blood pressure thanks to the long-chain polyunsaturated fatty acids found in breast milk have an excellent protective effect for newborn babies. In addition, the same fatty acids can be found in fatty fish.
- Electrical acupuncture
This acupuncture has shown that is able to reduce high blood pressure in animals by 50 %, but only temporarily. Moreover, this method is now undergoing testing in humans and it is considered to be great alternative for the regulation of blood pressure.
- Quick tricks
You should know that your constricted blood vessels can be opened as well as your blood pressure can be reduced by increasing nitric monoxide in your blood. To explain you in detail, this technique includes taking a warm bath, breathing in and out through one nostril and also consuming bitter melon, which is abundant in vitamin C as well as amino acids.
Unfortunately, like obesity, high blood pressure is considered as an epidemic. Therefore in order to regulate it you should make certain lifestyle and also diet changes.
So, bear in mind to select a natural approach for preventing and treating this condition, because it is the healthiest and the best option.