Uncontrolled high blood pressure is a very serious health problem that can lead to heart disease and an increased risk of stroke if left untreated. The good news is that by optimizing your dietary intake, exercising and managing your stress effectively, the odds of normalizing your blood pressure are in your favor.
The guidelines given below provide an idea of how high blood pressure can naturally treat and control.
Your diet will raise or lower your blood pressure
Are you in a high grain, low fat diet? If so, I have bad news for you, because this nutritional combination is a recipe for hypertension and can devastate your health completely. An innovative research published in 1998 in the journal Diabetes reported that almost two thirds of the test subjects were insulin resistant (IR) also had high blood pressure, and insulin resistance is directly attributable to a diet high in sugar and in grain, especially if accompanied by inadequate exercise.
So, most likely, if you have hypertension, you also have poorly controlled blood sugar levels, because these two problems often go hand in hand. As your insulin level rises, so does your blood pressure.
Fructose can make your blood pressure to Skyrocket
The first thing you should do is eliminate all the grains and sugars from your diet, especially fructose, until both your weight and your blood pressure have normalized. Eating sugars and grains, including any type of bread, pasta, corn, potatoes or rice, will keep your insulin levels and blood pressure high.
This is significant because the average American now consumes 70 grams of fructose EVERY day!
Fructose is broken down into a variety of waste products that are bad for your body, one of which is uric acid. Uric acid raises your blood pressure by inhibiting nitric oxide in your blood vessels. Nitric oxide helps the vessels maintain their elasticity, so the suppression of nitric oxide causes an increase in blood pressure. In fact, 17 of 17 studies show that high levels of uric acid lead to hypertension.
As a standard recommendation, I recommend that you keep your TOTAL fructose consumption below 25 grams per day. Since the average 12-ounce can of soda contains 40 grams of sugar, at least half of which is fructose, this can of soda ALO would exceed its daily allowance.
In addition, most people would also like to limit the amount of fructose that they get from the fruit to 15 grams or less, because they are practically guaranteed to consume "hidden" fructose sources (usually in the form of high-grade corn syrup). fructose content) of most beverages and almost any processed food eat.
Additional dietary considerations
1. Normalize your Omega 6: 3 relationship
Both omega-3 fats and omega-6 fats are essential for your health. However, most Americans consume too many omega-6s in their diet and very little omega-3s. The consumption of omega-3 fats is one of the best ways to re-sensitize your insulin receptors if you suffer from insulin resistance.
Omega-6 fats are found in old processed vegetables, such as corn, soybeans, canola, safflower and sunflower oil. If you consume many of these oils, you will want to avoid them or limit them.
Omega-3 fats are typically found in flaxseed oil, walnut oil and fish, with fish being the best source. Unfortunately, most of today's fresh fish contains dangerously high levels of mercury. It is best to find a safe source of fish, or if this is too difficult, supplement with a high quality krill oil, which has been found to be 48 times more potent than fish oil.
2. Eliminate caffeine.
The connection between caffeine consumption and high blood pressure is not well understood, but there is ample evidence that if you have hypertension, coffee and other beverages with caffeine and foods can exacerbate your condition. Caffeine is a medication and, while it is completely legal and widely consumed, it can have a powerful effect on your individual physiology. If you want to eliminate caffeine from your diet, try to do it gradually over a period of days or even weeks to avoid withdrawal symptoms such as headaches.
3. Eat fermented foods.
Differences in the intestinal flora of one person to another seem to have a great effect on whether or not you develop heart disease. If your intestinal flora is not healthy, your risk is much higher for heart disease, as well as many other chronic health problems. The best way to optimize your intestinal flora is to include some fermented foods naturally in your diet, such as sauerkraut and other fermented vegetables, yogurt, kefir and natto. An additional benefit of fermented foods is that some of them are excellent sources of vitamin K2, which is important to prevent the buildup of arterial plaque and heart disease.
Physical activity is by far one of the most potent "drugs" that exist, and its side effects are exactly what you want to experience. Most comprehensive exercise regimens will produce long-term benefits in people with high blood pressure. Almost all programs must incorporate sprint or anaerobic bursts one to three times a week, as they have been shown to be even more effective than aerobic exercises in reducing the risk of dying from a heart attack.
If you are resistant to insulin, you will definitely want to include weight training in your exercise program. When you work on individual muscle groups, you increase the blood flow to those muscles. Good blood flow will increase your sensitivity to insulin. Depending on your physical condition when embarking on your exercise program, you may need to consult a health professional to help you increase the intensity required to lower your insulin level.
Control your stress
One in three American adults has high blood pressure (hypertension) and many, if not more, fight emotional and mental stress on a daily basis.
As reported by ABC World News in 2010, a cardiologist believes that the connection between stress and hypertension is undeniable, but it still does not receive the emphasis it deserves.
My preferred method is the Emotional Freedom Technique (EFT), an easy to learn and easy to use technique to release negative emotions. EFT combines visualization with calm and relaxed breathing, while employing a gentle tapping to "reprogram" deep-seated emotional patterns.
Optimize your vitamin D levels
The farther you live from the equator, the greater your risk of developing high blood pressure. And did you know that blood pressure is usually higher in the winter months than in the summer?
Sunlight actually affects blood pressure in several ways:
Sun exposure causes your body to produce vitamin D. Lack of sunlight reduces your reserves of vitamin D and increases the production of parathyroid hormone, which increases blood pressure. Vitamin D deficiency has been linked to insulin resistance (IR) and Syndrome X (also known as metabolic syndrome), a group of health problems that may include IR, high cholesterol and triglycerides, obesity and pressure. high blood Vitamin D is also a negative inhibitor of the renin-angiotensin system (RAS) of your body, which regulates blood pressure. If you are deficient in vitamin D, it can cause an inappropriate activation of your RAS, which can lead to hypertension. In addition, it is thought that exposure to UV rays causes the release of endorphins, chemicals in your brain that produce feelings of euphoria and pain relief. Endorphins relieve stress naturally, and stress management is an important factor in resolving hypertension.
Note: Please DO NOT let your doctor give you a "recipe" vitamin D. It is vitamin D2, which is synthetic and is not as beneficial as real vitamin D, which is D3 (cholecalciferol).
Supplements and other alternatives
Although certain supplements may be useful, it is important to understand that they should never be used as a substitute for basic lifestyle choices that address the real cause of the problem. Using only supplements without modifying your lifestyle is an allopathic approach not very different from the use of drugs. In most cases, it is not likely to be effective. Once you have made some beneficial changes in your lifestyle, you can consider some of the following supplements as a way to further improve your health:
Calcium and magnesium Daily calcium and magnesium supplements can be helpful in lowering blood pressure, especially if your blood pressure is at the highest level. However, if you avoid sugars and grains and eat for your Nutritional Type ™ (see above), it is unlikely that additional calcium or magnesium supplements are needed. Vitamins C and E. Studies indicate that these vitamins may be useful in reducing blood pressure. Ideally, you will want to get the correct amount of these two nutrients only with the diet. If you decide you need a supplement, be sure to take a natural (not synthetic) form of vitamin E. You can know what you are buying by carefully reading the label. Natural vitamin E always appears on the list as the "d-" form (d-alpha-tocopherol, d-beta-tocopherol, etc.). Synthetic vitamin E is listed as the "dl-" form. Olive leaf extract. In a 2008 study, supplementation with 1,000 mg of olive leaf extract per day for eight weeks caused a significant decrease in both blood pressure and LDL ("bad cholesterol") in people with borderline hypertension. If you want to incorporate olive leaf extract as a natural complement to a nutritionally healthy diet, you should look for liquid extracts of fresh leaves for maximum synergistic potency. You can also prepare your own olive leaf tea by placing a large teaspoon of dried olive leaves in a tea ball or in a bag of herbs. Place it in approximately two quarts of boiling water and let stand for three to 10 minutes. The tea should be amber-colored when it is made. Quick tricks Increased nitric oxide in the blood can open constricted blood vessels and lower blood pressure. Methods to increase the compound include taking a warm bath, inhaling and exhaling through one nostril (closing the other nostril and mouth) and eating bitter melon, rich in amino acids and vitamin C.
High blood pressure is an epidemic and, like obesity, your best treatment is to evaluate your lifestyle and make the necessary adjustments. In the case of high blood pressure, changes in lifestyle, with a particular emphasis on the normalization of your insulin levels, can put you on the path to a natural, drug-free return to optimal health.
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