Presse Santé

Foods that naturally lower blood pressure

When it comes to blood pressure, there are a few numbers to keep in mind. Voltage is measured with two units. The highest, the first, indicates your systolic pressure. The second lowest number is your diastolic pressure.

A blood pressure of 120 over 80 for example (120/80) means you have a systolic blood pressure of 120 and a diastolic blood pressure of 80. Systolic blood pressure is the highest pressure in your arteries.

It is when your ventricles contract, at the beginning of the cardiac cycle. Diastolic pressure is the lowest blood pressure and corresponds to the resting phase of your cardiac cycle. Ideally, you should have a blood pressure of around 120/80 without medication.

If you are over 60 years old, your systolic pressure is the most important cardiovascular risk factor. If you are under 60 and have no other major risk factors for cardiovascular disease, your diastolic pressure appears to be a higher risk factor.

Beet juice, magnesium

In case of high blood pressure, a healthy diet can have a positive impact. Here are some examples.

Beet juice has a beneficial effect on blood pressure. In a small placebo-controlled study, drinking one glass (8.5 ounces or 25 cl) of beet juice daily for one month lowered the systolic blood pressure of participants with hypertension by 8 mmHg and their diastolic pressure by 4 mmHg in average.

High blood pressure is usually associated with insulin resistance, due to a diet that is too high in sugar. When your insulin levels go up, your blood pressure also goes up. Insulin stores magnesium, but if your insulin receptors are weakened and your cells become resistant to insulin, you can’t store the magnesium that passes out of your body in your urine. The magnesium stored in your cells relaxes your muscles. If your magnesium levels are too low, your blood vessels constrict instead of relaxing, and this constriction raises your blood pressure.

The hypertension recipe: sugar, fat, low fiber

Fructose increases uric acid, which raises blood pressure by inhibiting nitric oxide in the blood vessels. (Uric acid is a byproduct of fructose metabolism.

In fact, fructose generally raises uric acid levels within minutes of ingestion.) Nitric oxide helps blood vessels maintain their elasticity, so removing it causes blood pressure to rise.

If you’re healthy and want to stay that way, the general rule of thumb is to eat no more than 25 grams of fructose per day, or even less. If you are insulin resistant and/or have high blood pressure, do not consume more than 15 grams of fructose per day until your problem is resolved.

A diet of processed foods high in net carbohydrates (non-fibrous carbohydrates, such as sugar, fructose, and grains) and trans fats (margarine and vegetable oils) is a recipe for hypertension.

Instead, make whole foods, ideally organic, the heart of your diet. Consider swapping non-fibrous carbohydrates for healthy fats found in avocados, organic butter, organic egg yolks, coconuts and coconut oil, raw nuts like walnuts, pecans, or macadamia, fed meats grass-fed and pasture-raised poultry.

Watch your sodium to potassium ratio

It is your diet as a whole that is essential to controlling high blood pressure, not just reducing your salt (sodium) intake. Mineral balance is an important part of the equation, meaning most people should consume less sodium and more potassium, calcium, and magnesium.

If you can’t or don’t want to reduce your sodium intake, it may help to get more potassium. But it is best to do both. In fact, maintaining a good potassium/sodium ratio in your diet is very important, and high blood pressure is just one of many side effects of an imbalance.

A diet based on processed foods guarantees you, so to speak, an unbalanced ratio, and a too high rate of sodium compared to potassium. Giving up processed foods in favor of whole foods will automatically improve this ratio.

Vegetable soups and juices to soak up the good greens

Stocking up on vegetables, soups, or vegetable juices are an easy way to increase your vegetable intake, and many NO3-rich vegetables (which raise your NO levels) work well, such as beets, kale, celery, spinach , carrots, etc Allicin-rich garlic, leeks, shallots and chives also help improve blood pressure and are easy to incorporate into salads and mixed dishes.

Optimize your vitamin D levels and increase your animal omega-3 intake The best way to increase your omega-3 intake is to eat fatty fish. Wild Alaskan salmon, sardines, and anchovies are good examples.

* Presse Santé strives to transmit health knowledge in a language accessible to all. In NO CASE, the information provided can not replace the advice of a health professional.

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