Due to fast and stressful lifestyle our blood pressure constantly goes up or down. This constant change and especially the high blood pressure is very dangerous because it may lead to stroke or heart attack. But lucky for you there is a way of controlling it and that way is consisted of eliminating stress, healthy diet and moderate exercises.
Another thing you shouldn’t forget I that uncontrolled blood pressure may lead to hypertension which may lead to serious damages of the heart and blood vessels. So take this article seriously, pay a visit to your doctor and start controlling your lifestyle from this instance on.
First you need to make changes in your diet
Blood pressure is tightly related with the level of insulin and sugar in your blood. They work proportionally so if one goes up so does and the other. If you diet is consisted of fast food, chips and sweets and occasionally a salad of fresh juice than then we must say that this is your ticket for hypertension and diabetes. A study published in 1998 in the magazine Diabetes confirmed that insulin, sugar level and high blood pressure are related and that we should pay great attention to our diet.
But how they work together? Insulin stores magnesium but if its receptors get damages or full with filth than your cells become resistant to insulin so magnesium is not stored and it goes out of your body. IF your level of magnesium is low the blood vessels can’t relax so your blood pressure goes up. At this point and sodium is kept in your body. Sodium provokes fluid retention which leads to heart attack.
Fructose also may raise your blood pressure
In a research it was discovered that an average American consumes 70 g of fructose a day. This is very risky because 74 g of fructose leads to 77% increased risk of high blood pressure. In order to avoid all of the above mentioned fatal events the first thing what you should do is to check you daily intake of fructose and lower it down if it is too high
Another fact about fructose it that it breaks down into a variety of waste products that are bad for your body, one being uric acid. Uric acid drives up your blood pressure by inhibiting the nitric oxide in your blood vessels. Nitric oxide helps your vessels maintain their elasticity, so nitric oxide suppression leads to increases in blood pressure. In fact, 17 out of 17 studies demonstrate that elevated uric acid levels lead to hypertension.
The recommended fructose allowance
We strongly advise you to keep your total intake of fructose lower than 25 g per day. Also have in mind that occasionally you will import some hidden fructose. Many people limit their intake of fructose on 15 g per day, but you can start with 25 and then slowly decrease that number. Have in mind that 15g of fructose are two bananas, one-third cup of raisins, or just two Medjool dates and 40 g of sugar is a can of soda.
Additional dietary considerations
- Normalize your omega 6:3 ratio
Omega 3 and omega 6 are very important fats for your body. Omega 6 usually is found in corn, soy canola oil, sunflower oil and omega 3 usually is found in fish. Unfortunately the average Americans import more omega 6 than omega 3 and this leads to high blood pressure. In order to avoid this try to regulate the 6:3 ratio and take care of what you are consuming.
- Eliminate caffeine
Coffee is widely consumed in the morning to wake up. What you don’t know that caffeine is legal drug which is your enemy because it gives a significant rise to your blood pressure. Especially if you have hypertension or some kind of heart disease it may worsen you condition. The best thing to do is to eliminate it entirely from your daily liquids but we know that that can’t happen overnight so you need to start gradually avoiding it in a period of a month.
- Consume Fermented Foods
Gut flora is a significant factor which influences your blood pressure and the whole bloodstream. Thy to optimize it by consuming some fermented food such as yogurt kefir, fermented vegetables etc. Additional benefit from fermented food is the vitamin K2 which prevents arterial plaque buildup and heart diseases.
Moderate exercising is very important
If you want to keep you body and organism healthy than a program of easy, 5-10 min exercise program is the key. Not only that you will feel better but also your organism will feel and look younger plus you will always be in good shape.
This program of exercises will also be beneficial for your bloodstream and since you body is healthy and in good shape that it will be easier for you to control your diet and your blood pressure. Incorporate anaerobic types of exercises and voila you have the perfect solution for any problems with the heart and blood vessels.
Exercising you will also contribute for your insulin levels to stay at a normal rate. This happens when you do exercises for individual muscle groups which encouraged the blood flow in those muscles. Good blood flow will increase the insulin sensitivity.
Depending on your physical state and health condition the best thing you should do is to find a certified trainer who will help you with the exercise program. He/She will give you advices and will suggest you the best set of exercises for you. Also you may add some supplement which will help you in achieving the best results but for that the best thing is to consult your doctor or pharmacist.
Daily vitamin D intake
Did you know that blood pressure is typically higher in winter months than in summer? This happens due to sunlight exposure. Sunlight is very important for blood pressure and here is how:
- Sun exposure causes your body to produce vitamin D. Lack of sunlight reduces your vitamin D stores and increases parathyroid hormone production, 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 can include IR, elevated cholesterol and triglyceride levels, obesity, and high blood pressure.
- Vitamin D is also a negative inhibitor of your body’s renin-angiotensin system (RAS), which regulates blood pressure. If you’re vitamin D deficient, it can cause inappropriate activation of your RAS, which may lead to hypertension.
- Additionally, exposure to UV rays is thought to cause the release of endorphins, chemicals in your brain that produce feelings of euphoria and pain relief. Endorphins naturally relieve stress, and stress management is an important factor in resolving hypertension.
Vitamin D is one of the most important vitamins in our body because it helps our body to function properly. If you lack this vitamin try sunbathing or vitamin D3 supplements but avoid the vitamin D which is sold in the pharmacies because it is synthetic and may worsen your condition.
Always control your intake of vitamin D because you may overdose. The best thing is to expose to sunlight directly than taking supplements or pills.
Stress control is very important
One third of Americans have problems with high blood pressure and the other third experiences stress daily.
Are these two conditions connected?
Stress and hypertension (high blood pressure) are tightly connected but still this fact is still not examined well and given the attention it deserves. Dr. Kennedy, who examined the connection between these two, has come up with revolutionary technique which helps you decrease your blood pressure in 15 min. This easy technique is remarkable because it may release you from stress and help your body relax. You may learn it by watching the video bellow.
Supplements and other alternatives
Once you establish your diet and exercise program and start practicing them you may try some supplements which will help you in the process and provide you with extra energy. You must have in mind that these supplements and other alternative shouldn’t be used as substitute for healthy nutrition.
Here is a list of the supplements you may use:
- Calcium and magnesium.
These supplements are great for lowering the blood pressure especially of you have very high one. Try not to exaggerate with them and adjust their intake depending on your diet and lifestyle.
- Vitamins C and E.
These vitamins are great for the whole organism not only for the blood pressure. The thing you need to be careful about when you import these supplements is that they must be 100% natural. The pills or other substitutes are synthetic and may have some side effects. These vitamins are common in many vegetables and fruits, so make a list of your favorite vegetables and fruits and check their level of vitamin C and E, then decide which ones will be on your priority list.
- Olive leaf extract.
A study from 2008 showed that if you consume olive leaf oil there will be a significant change in your blood pressure. If you want to add olive leaf to your diet, you should look for fresh leaf liquid extracts for maximum results. You can also prepare your own olive leaf tea by placing a large teaspoon of dried olive leaves in boiling water. Let it cool down for 10-15 min and consume it fresh.
- Electrical acupuncture.
Electrical acupuncture is new to us and it is still in its testing phase. The results till now have shown that there is a significant change in the blood pressure in animals. Still there are more tests to be done and we need to wait a bit for this method.
If you want your baby to be healthy and with lower risk of hypertension when it becomes an adult than you should breastfeed it for 12 months. This is so because believe long-chain polyunsaturated fatty acids in breast milk provide a protective effect for newborns.
- Quick tricks.
Increasing nitric monoxide in your blood can open constricted blood vessels and lower blood pressure. Methods of increasing the compound include taking a warm bath, breathing in and out through one nostril (close off the other nostril and your mouth), and eating bitter melon, rich in amino acids and vitamin C.
High blood pressure is a serious illness and should be approached and treated professionally in order to avoid serious damages of the blood vessels and heart attack. Natural approach, balanced and healthy nutrition, exercise, crucial changes in the lifestyle, controlling the level of insulin and giving up the bad habits are key elements for healthy body.