How to Lower your Blood Pressure

How to lower your blood pressure

High Blood Pressure is a very serious condition, it can lead to heart disease and an increase in strokes.

Now for the good news,  if you control your diet, take exercise and try to reduce stress then this can all help to reduce high blood pressure.

Are you on a high grain, low fat regime, if you are then the nutritional combination can lead to hypertension which is not good for you.  A report published in 1998 showed that nearly two thirds of people tested who were insulin resistant also had high blood pressure.  Insulin resistance is directly attritubable to a high sugar, high grain diet, especially if accompanied by inadequate exercise.  Chances are that if you have hypertension, you also have a poorly controlled blood sugar level, as these two go hand in hand. As your blood sugar levels evaluate so does your blood pressure. 

The first thing to do is to remove Fructose from your diet, until your blood sugar levels and weight have normalized.  Drinking SynerProtein in the mornings can help balance your blood sugar levels for the day. Eating sugars, breads, grains, pasta, potatoes or rice will increase your insulin levels therefore blood pressure levels will remain elevated. 

Fructose 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. 

Dietary Considerations

1. Normalize Your Omega 6:3 Ratio

Both omega-3 and omega-6 fats are essential for your health. Most people, however, are getting too much omega-6 in their diet and far too little omega-3. Consuming omega-3 fats is one of the best ways to re-sensitize your insulin receptors if you suffer from insulin resistance. 

Omega-6 fats are found in processed vegetable old, such as corn, soy, canola, safflower and sunflower oil. If you're consuming a lot of these oils, you'll want to avoid or limit them.

Omega-3 fats are typically found in flaxseed oil, walnut oil and fish, with fish being by far the best source. Unfortunately, most fresh fish today contains dangerously high levels of mercury. Your best bet is to find a safe source of fish, or if this proves too difficult, supplement with a high quality product like super omega 3

2. Eliminate Caffeine

The connection between caffeine consumption and high blood pressure is not well understood, but there is ample evidence to indicate that if you have hypertension, coffee and other caffeinated drinks and foods can ex­acerbate your condition. Caffeine is a drug, and while it's entirely legal and widely consumed, it can have a powerful affect on your individual physiology.  If you want to eliminate caffeine from your diet, try to do it gradually over a period of days or even weeks in order to avoid withdrawal symptoms like headaches. 

3. Consume Fermented Foods

Differences in gut flora from one person to another appears to have a large effect on whether or not you develop heart disease.  If your gut flora is not healthy, your risk is much greater for heart disease, as well as many other chronic health problems. The best way to optimize your gut flora is by including some naturally fermented foods in your diet, such as  fermented vegetables and yogurts or take Probiotic Eleven This unique high potency formula of eleven strains of bacteria works amazingly. 

Exercise!

Physical activity is by far one of the most potent "drugs" there is, and its side effects are exactly the kinds you want to experience. Most comprehensive exercise regimens will produce long-term benefits in people with high blood pressure. Nearly every program should incorporate anaerobic sprint or burst-type exercises one to three times a week, as these have been shown to be even more effective than aerobic exercises.

If you are insulin resistant, you'll definitely want to include weight training in your exercise program. When you work individual muscle groups, you increase blood flow to those muscles. Good blood flow will increase your insulin sensitivity. Depending on your physical condition when you embark on your exercise program, you may need to consult with a health care professional for help increasing to the intensity required to lower your insulin level. 

If you are un-fit and never exercise now is the time to start!

Control Your Stress

One in three Adults have high blood pressure (hypertension), and just as many, if not more, battle emotional and mental stress on a day-to-day basis. 

As reported by ABC World News in 2010, one cardiologist believes the connection between stress and hypertension is undeniable, yet still does not receive the emphasis it deserves. 

Read my blog on breathing here.

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