High blood pressure, also known as hypertension, is a serious and GlycoCares Blood Sugar Guideblood sugar wellness common condition that can lead to life-threatening diseases such as heart attack, stroke, heart or kidney failure, and more. While 1 in 3 American adults have high blood pressure, this condition only affects 3% or less of hunter-gatherer populations that are following a traditional diet and lifestyle. 1, 2) This would suggest that hypertension is a disease of poor lifestyle choices, and one that can be effectively treated using simple diet and behavior changes, as well as strategic use of herbal remedies. Blood pressure is measured by two numbers: the top number is the systolic pressure (when the heart is pumping blood) and the bottom number is the diastolic pressure (when the heart is at rest). While most doctors prescribe drug treatment when a patient has reached the prehypertension stage, there is no evidence to support pharmaceutical treatment in these patients.

3) But this doesn’t mean hypertension shouldn’t be addressed. Much like high cholesterol, elevated blood pressure (even in the prehypertension stage) is a sure sign of other problems going on in the body. By addressing underlying issues with diet and lifestyle changes, you may be able to reduce your blood pressure without resorting to drug treatment. This article will address six dietary changes you can make to help lower your blood pressure naturally. That said, medication should always be considered if these changes are unable to lower your blood pressure adequately. Please defer to your doctor’s advice here! These 6 simple diet changes can help lower your blood pressure without using drugs. 1. Reduce Excessive Carbohydrate Intake, Especially Refined Carbs and Sugars. One of the most significant contributors to high blood pressure is high blood sugar and insulin resistance. Some evidence suggests that pathological changes in glucose and insulin metabolism significantly affect the development and clinical course of hypertension, and thus should be primary targets for dietary intervention.

Chronically high blood Glyco Care Wellness Guideblood sugar wellness, hyperinsulinemia, and high triglycerides are far more common in individuals with hypertension than those with normal Glyco Care blood sugar supplement pressure, and one of the major contributors to all three of these conditions is an excess intake of carbohydrate, particularly refined grains and sugars. Additionally, excess intake of sugar-sweetened beverages like soda, sweet tea, and other sugary drinks has been shown to directly influence blood pressure. 7, 8) Cutting out these beverages should be the first step in any hypertension treatment, and can also help with shedding excess weight and reducing high blood sugar - both issues that further contribute to hypertension. And don’t think switching to Diet will help either, since artificially-sweetened beverages also contribute to hypertension. While some research has suggested that high fructose intake may increase blood pressure, other research shows that fructose itself is not the problem; rather, it is the consumption of excess total carbohydrate that is the major issue.

10, 11, 12, 13) This means you shouldn’t be concerned with eating modest levels of naturally-occurring fructose, like that from fruit and honey, as these foods are healthy in the context of a moderate carbohydrate diet. Be sure to adjust your carbohydrate intake to your needs and health goals, and get your carbohydrates from nutrient-dense whole foods like fruits and starchy vegetables. 2. Increase Intake of Beneficial Minerals like Potassium, Magnesium, and Calcium. While most conventional medical professionals will recommend sodium restriction as the primary method for blood pressure reduction, it appears that focusing on eating foods rich in other macrominerals is more beneficial than strictly focusing on avoiding sodium. 14, 15, 16, 17) More important than overall sodium intake is the sodium-to-potassium ratio; thus, eating a high-potassium diet is a better strategy than eating a low-sodium diet. Further, as Chris has shown in his series on the salt myth, restricting sodium to the levels recommended by the American Heart Association may actually be causing more harm than good.