High Blood Pressure and What To Do About It
Uncontrolled blood pressure can lead to heart disease and an increased risk for stroke.
The good news is that with the correct lifestyle changes, optimizing your diet, exercising regularly, effectively managing your stress level, the odds of lowering your blood pressure are greatly in your favor. Hypertension is an easily treated condition, but one that can cause serious damage to your health if ignored.
Are you one of the guys who have fallen for high grain and low fat regimen?
I have bad news for you. This combination is a prescription for hypertension.
Research published in the journal of Diabetes reported that two-thirds of the test subjects who were insulin resistant (IR) also had high blood pressure. IR is directly linked to high blood sugar, a high grain diet, especially if you have a sedate lifestyle. Bottom line: High blood pressure goes hand in hand with poorly controlled blood sugar levels. As your insulin levels rise, so does your blood pressure.
Insulin stores magnesium. If the insulin receptors are blunted and your cells grow resistant to insulin, your body can’t store magnesium and it will be passed out through urination. Magnesium stored in your cells relaxes muscles. If you have low levels of magnesium, your blood vessels will constrict rather than relax, which will raise your blood pressure and decrease your energy levels. Together with the retention of sodium which causes fluid retention, you have another negative factor that will increase your blood pressure.
Fructose, an artificial sugar from corn syrup (GMO) can cause your blood pressure to skyrocket.
In the red light zone: This spells danger! Remove all grains and all fructose. Read food labels!
Sugars and grains, including any type of bread, pasta, potatoes, rice, and corn will cause your insulin and high blood pressure to remain elevated.
Fructose breaks down to many waste products, one being uric acid which drives up your blood pressure, by inhibiting the nitric acid in your blood vessels. Nitric oxide helps your vessels maintain their elasticity, so nitric oxide suppression leads to increased blood pressure. In fact 17 out of 17 studies show that elevated uric acid leads to hypertension.
Your total fructose on a daily basis should be below 25 grams. The average soda can contain 40 grams of sugar, at least half of which is fructose, so this alone can exceed your daily allotment.
Most people would be wise to limit the amount of fructose you get from fruit to 15 grams or less, because you are virtually guaranteed to consume “hidden” sources of fructose from most beverages and just about any processed food you eat.
Fifteen grams of fructose is not much: Two bananas, one third cup of raisins or just two dates.
Normalize your Omega 3, 6 and 9 ratio. Most fish and fish oils have contaminants and toxins, heavy metals like mercury. I personally recommend organic hempseed oil.
Most people get too much Omega 6 in their diet, commonly found in corn, soy, canola, safflower and sunflower oils.
Reduce or eliminate coffee, especially if you drink a lot of coffee (more than 2 – 3 cups a day).
Drink herbal tea instead: Lavender, ginger, rooibos, hawthorn.
Consume fermented foods. Normalize and keep the gut flora in balance with probiotics and fermented food such as sauerkraut, yogurt and kefir. Fermented foods also have the additional health benefit of vitamin K2, which is important for preventing arterial plaque buildup and heart disease.
Regular physical exercise with deep abdominal breathing is an absolute must in a holistic regimen to lower high blood pressure. A half hour every day, from brisk walking, jogging, cycling or the use of a mini trampoline (which require much less time to achieve a health-beneficial effect).
Optimizing Vitamin D levels.
The farther you live from the equator the higher risk of developing high blood pressure. Did you know that blood pressure is typically higher in winter months than in summer?
Sun exposure causes your body to produce more vitamin D. Lacking in this vital vitamin will tend to increase parathyroid hormone production, which leads to high blood pressure.
Vitamin D deficiency has been linked to insulin resistance and metabolic syndrome, elevated cholesterol and triglyceride levels, obesity and high blood pressure.
Vitamin D is also a negative inhibitor of the body’s renin-angiotensin system (RAS) which regulates blood pressure. If you are vitamin D deficient, it can cause an unbalanced activation of RAS, which may lead to hypertension.
Exposure to UV rays will cause the brain to release endorphins, producing feelings of euphoria and pain relief. These chemicals naturally relieve stress, and stress management is an important factor in resolving hypertension. Vitamin D3 is very appropriate during autumn and winter months (sublingual or transdermal).
Stress management is a crucial part of resolving the hypertension problem. This can include meditation, deep breathing, emotional freedom technique (EFT), in combination with visualization.
Listen to your favourite music to “wind down”. According to a study done by the European Society of Hypertension, musicians have significantly lower blood pressure than non-musicians.
Other helpful hints: Stop smoking, drink less alcohol, change from common salt to Himalayan salt, loose weight and use these herbs in your food:
Basil, cinnamon, cardemome, ginger, garlic, hempseed, celery seed, hawthorn, lavender, and cat’s claw.
Use a magnesium transdermal spray.
Olive leaf extract: 1000mg of this extract daily for 8 weeks will cause a significant dip in both high blood pressure and LDL (“bad cholesterol”).
Vitamins C and E. You should ideally get these through your food. If not, make sure you take a natural (not a synthetic) version of these vitamins.
Electrical acupuncture and PEMF (Pulsed electro-magnetic field) has shown to lower high blood pressure – by as much as 50%.
Breastfeeding – babies who are breastfed for more than 12 months have a dramatically lower risk of developing hypertension. Researchers believe this is due to the supply of long-chain polyunsaturated fatty acids.
Include coconut fat in your food. This is shown to have many health benefits, also in lowering high blood pressure.
High blood pressure, just like overweight and obesity, is an epidemic which can effectively be reversed through a series of lifestyle changes.
The natural approach given above will always triumph over drug treatment as there are no side effects, only numerous health benefits for a happy, joyful and long life.
Don’t worry, be happy , or a they say in Swahili: Hakuna Matata!
A quick little trick before the closing of 2016:
Hop in a hot tub with a little Epsom salt. Breathe in and out through one nostril (close off the other nostril and your mouth), eat a little bitter melon, rich in amino acids and vitamin C. This will instantly increase the nitric acid in your blood and will relax and open up the blood vessels and lower your blood pressure. Ala sante!
YOUR HEALTH IS YOUR WEALTH! I WISH YOU ALL A VERY HAPPY AND HEALTHY NEW YEAR!
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