Food that naturally lowers blood pressure – Presse santé

Food that naturally lowers blood pressure – Presse santé

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

For example, a blood pressure of 120 over 80 (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 the arteries.

This 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. Without medication, your blood pressure should ideally be around 120/80.

If you are over 60, 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 greater risk factor.

Beet juice, magnesium

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

Beetroot juice has a beneficial effect on blood pressure. In a small, placebo-controlled study, drinking one glass (25 cl or 8.5 ounces) of beetroot juice daily for one month lowered hypertensive participants’ systolic blood pressure by 8 mmHg and their diastolic blood pressure by an average of 4 mmHg.

High blood pressure is usually associated with insulin resistance due to a diet that is too high in sugar. When insulin levels rise, so does blood pressure. Insulin stores magnesium, but if your insulin receptors are weakened and your cells become resistant to insulin, you cannot store the magnesium that is excreted from the body in the urine. Magnesium stored in your cells relaxes your muscles. If your magnesium levels are too low, your blood vessels constrict instead of relaxing, and this narrowing increases your blood pressure.

Recipe for hypertension: sugar, fat, low fiber

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

In fact, fructose usually raises uric acid levels within minutes of consuming it.) Nitric oxide helps your blood vessels stay flexible, so removing it causes your blood pressure to rise.

If you are in good health and want to stay that way, the rule of thumb is to consume 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 core of your diet. Consider swapping non-fibrous carbs for healthy fats found in avocados, organic butter, organic egg yolks, coconut and coconut oil, raw nuts like walnuts, pecans or macadamias, grass-fed meat and pasture-raised poultry.

Monitor your sodium/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, ie 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, eating more potassium can help. But it’s best to do both. It’s really important to maintain a good potassium/sodium ratio in your diet, and high blood pressure is just one of the many side effects of an imbalance.

A diet based on industrially processed foods will guarantee you an unbalanced ratio, so to speak, and an excessively high level of sodium compared to potassium. Cutting out processed foods in favor of whole foods will automatically improve this ratio.

Soups and vegetable juices to absorb good vegetables

Stock up on vegetables, vegetable soups or juices are an easy way to increase your vegetable intake and many vegetables rich in NO3 (which increases your NO levels) including beetroot, cabbage, celery, spinach, carrots etc. Allicin rich garlic, leeks , shallots and chives also help improve blood pressure and can be easily incorporated into salads and various dishes.

Optimize Your Vitamin D Levels and Increase Your Omega-3 Intake in Animals The best way to increase your omega-3 intake is to eat fatty fish. Good examples are wild Alaskan salmon, sardines and anchovies.

* Presse Santé strives to convey knowledge about health in a language accessible to all. IN NO CIRCUMSTANCES can the information provided replace the advice of a medical professional.

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