How do you Lower Blood Pressure Naturally?
Hypertension or so-called high blood pressure is termed the “silent killer” for a good reason. It can often go unnoticed without any symptoms but is a significant risk for heart disease and stroke. These diseases are amongst the leading causes of death in the United States.
Let's focus for a few minutes regarding something that's very important on how to lower your blood pressure naturally.
Approximately 75 million people in the United States suffer from hypertension or high blood pressure.
It's estimated that about 75 million people in the United States suffer from hypertension or high blood pressure and they take one or two or three different medications for this every single day.
You may know that each medication comes with a long list of potential side effects. And if you double your medication or triple them you don't just double or triple the potential side effects, you multiply them.
Seven principles of lowering your blood pressure naturally
I'm gonna talk to about seven principles of lowering your blood pressure naturally and then at the very end I'm gonna tell you three myths that you can completely ignore when it comes to lowering your blood pressure.
So let's jump right in. First and foremost, the first principle is chronically high insulin levels. Now, this has been known it's published in multiple research
articles that, are chronically high insulin level is going to make your blood pressure higher? We don't know 100% for sure if this is truly causation or a correlation. But it sure looks causal to me.
High insulin level leads to an elevation in blood pressure
When I look at all the research that a high insulin level leads to an elevation in blood pressure for a couple of reasons.
First of all, when you have a chronically high insulin level you just tend to hold more fluid, more water in your body. And that's going to increase
your intravascular volume and that's going to increase your blood pressure.
Secondly chronically high insulin levels and the chronically high blood sugar levels that lead to an increased insulin level, will cause inflammation.
And this leads to the damage inside the tiny arterioles and capillaries. And that's going to ultimately lead to a heart attack or stroke. And so you've got to work on lowering your insulin level to it is low to a normal level as you can get it. That's going to protect you from hundreds of complications as you go through life. But it's also going to lower your blood pressure.
Diets to try to control hypertension or high blood pressure
There are a couple of big diets that I've researched and used over the years to try to control hypertension or high blood pressure. One didn't work at all the
other works great.
The first diet is the diet recommended by the American Heart Association. It recommends lowering your salt and your fat. I used it for the first few years I was in practice and I found that it had basically zero effect on my patient's blood pressure - according to Berry MD.
He continues, "It didn't help them lose weight it didn't lower their insulin levels it didn't lower their inflammation levels and it didn't help with their blood pressure. I just kept adding more and more pills to their high blood pressure regimen and so I don't recommend the - not anymore"
The ketogenic way of eating or the low carb high healthy fat way of eating is the best way to lower insulin levels.
"When I discovered the ketogenic way of eating or the low carb high healthy fat way of eating I immediately saw patient's insulin levels come down their inflammation levels came down their blood pressure came down".
Dr. Berry continues: "I was able to stop medications that they were taking two three four medications a day. They were able to start stopping those and they also lost weight so there's that".
"But the ketogenic way of eating or the low carb high healthy fat way of eating is the best way I have ever found in my years of medical practice to lower an
insulin level to a low normal level. Which is going to reverse hypertension or high blood pressure and also diabetes and all kinds of other stuff as well".
The second principle is inflammation. You do not want chronic inflammation in your body. This is going to lead to all the damage that leads to all the secondary bad outcomes. But it's also going to keep your blood pressure higher.
And then once again the ketogenic way of eating. It is the most noninflammatory diet that I've ever used personally or recommended to my patients. Says Dr. Berry.
Lower their insulin level which gets rid of all the extra fluid. This, in turn, lowers the blood pressure.
It has all the most miraculous anti-inflammatory benefits when you remove the slow poisons of all the sugars all the grains and all the vegetable oils from a human's diet. They just start to heal and get better and they lower their insulin level which gets rid of all the extra fluid. This, in turn, lowers the blood pressure.
They also get rid of chronic inflammation. This can be inflammation in their gut, in their brain, in their joints, or in many other places in the body. Including those tiny arterioles that feed the heart, the brain, and the other vital organs.
So lowering the inflammation is vital. You have to get inflammatory things out of your diet and out of your life. Anything that chronically inflamed you is bad and
you need to get that out of your life.
Magnesium keeps your blood pressure low naturally
Okay next is the mineral magnesium. There are multiple medical studies that show that getting enough magnesium in your diet is going to help keep your blood pressure lower naturally.
And on the ketogenic way of eating there are multiple foods that are keto-friendly that you can eat that have a good supply of magnesium. The dark leafy greens, the meats, the nuts.
So many people in the US and in the world are deficient in magnesium. This will cause your blood the pressure to just be naturally higher and you don't want that.
Also, potassium lower your blood pressure
Next is potassium. Again multiple medical studies show that when your potassium levels are optimal your blood pressure is lower.
Next is stress. And by this, I don't mean acute good stress like learning to play the piano or starting a new job. I'm talking about chronic bad daily stress that keeps your adrenaline or your epinephrine levels high. Stress that keeps your cortisol levels high. If you've got chronic bad stress in your life you've got to work on that.
You have to develop strategies to get rid of the chronic bad stress in your life. That's going to lower your cortisol levels and lower your chronically elevated adrenaline levels. And that's going to lower your blood pressure.
Sleep and overweight affect your blood pressure
Next is sleep. If you're not sleeping well at night it's gonna make your blood pressure higher. Sleep apnea is one of the leading causes of second hypertension in Americans and in the world.
If you're overweight, if you're chronically inflamed, if your insulin levels are chronically high, you're more likely to have sleep apnea. And that's just one of the ways that getting poor sleep can raise your blood pressure.
If you don't sleep well at night then your adrenaline levels are gonna chronically be higher. Your cortisol levels and your insulin levels. You're gonna be tired and when you're tired and grumpy from not sleeping well that makes it much easier to reach and grab some crappy carbage, some carbohydrates that you don't need. Or some processed foods some grains and sugar.
whereas if you slept well and you're alert and you're really awake you're much more able to make better decisions when it comes to your diet.
So you've got to follow the principles of getting good sleep. You have to have meticulous sleep hygiene especially as you get older. When you're 17 you can sleep deeply and someone can come and just kick you out of the bed and you don't even wake up you just keep sleeping.
But as you get older it gets harder and harder to get those seven to nine hours of good deep quality sleep. And that's vital for keeping your blood pressure lower.
The last principle is alcohol. As you get older, as you get more insulin resistant, as you get more chronic inflammation, as you get more stress in your life, the alcohol especially. And if you take one or two or three medications for your blood pressure, you got to stop the alcohol.
Once you've taken care of all of these principles and gotten your blood pressure and your weight and your insulin and everything fixed, you may be able to go back and have a mixed drink or two that's carb-free every now and then and it is not a big deal.
But why in the world would you want to have two or three drinks at night if that's contributing to your high blood pressure? And you can stop that voluntarily and maybe get off one or two or three medications.
So if you're currently on any medication for hypertension for high blood pressure, don't stop those medications without going to see your doctor. You can start implementing these seven principles right now to start to lower your blood pressure immediately.
But don't stop medications until you talk to your doctor about your plan. Also, start keeping up with your blood pressure.
Get a blood pressure cuff
You want to get a blood pressure cuff at home that checks on your upper arm, not on your wrist. And you want to check your blood pressure twice a day when you're calm cool and relaxed. You don't want to be in pain, you don't want to be pissed off, you don't want to be super tired when you check your blood pressure. Then it's going to be high and that's normal.
If your blood pressure is running consistently high at home right now you might need a temporary medication or two to get that blood pressure down. But when you followed these seven principles for long enough you're gonna be able to get off most, if not all of that blood pressure medication.
But you're gonna do it hand-in-hand with a learning health adviser which is your doctor.
Your doctor needs to rule out other causes of secondary hypertension
Also, your doctor needs to rule out other causes of secondary hypertension like sleep apnea and there are several other ones that involve the kidneys and the adrenal glands. But if you have a secondary cause of high blood pressure you may have to be on a medication or two and that's just how it's gonna be.
But most people if they'll follow these seven principles they don't need any blood pressure medication whatsoever.
Now let's talk about the three myths that you hear all the time in the media and maybe even from your doctor, if he's behind on his reading.
Salt and high blood pressure
Number one is the number one myth is salt. "Oh salt, if you eat salt it'll make your blood pressure go up". Look this has been proven incorrect multiple multiple times in huge medical studies. Dr. James D Nickle Antonio has a great book about
this called "The Salt Fix".
Don't worry about salt. Maybe one or two people out of a million have a genetic predisposition and are very salt sensitive. But once you've worked on these seven principles that I've talked about earlier, salt is gonna have no meaningful effect on your blood pressure whatsoever. You can enjoy your salt that's how we get our minerals don't worry about salt.
Does caffeine increase blood pressure?
The second myth is caffeine. "Oh if you drink coffee or tea you're gonna raise your blood pressure". This has been shown multiple times to not be true. You might have a transient elevation in your pulse and blood pressure short term when you drink a cup of coffee, but that is that's. That's not the definition of hypertension or high blood pressure that has nothing to do with the big picture.
There are so many good benefits to drinking good quality coffee or tea. Don't worry about them raising your blood pressure that's a myth.
Smoking and blood pressure
Then the third myth is this is kind of a complicated method so listen carefully it's many many of the American Heart Association the American Medical Association implies that smoking will raise your blood pressure. And as much as doctors would love for this to be true as much as we would love to have one more thing we can throw on the pile of reasons, why you should quit smoking, is that it raises your blood pressure.
But we've tried in multiple large studies and we can't prove that it increases your blood pressure in any meaningful way. Now I strongly encourage you to stop smoking. But smoking is terrible for you and hundreds and hundreds and hundreds of ways but it doesn't raise your blood pressure.
So that's one less thing to worry about but I still want you to quit smoking. Again, A keto diet can be really simple, but it helps to learn some basic skills.
These tips and guides will help you answer all the common keto questions.
Click here for An Easy Detailed Guide to Follow for Beginners to The Keto Diet.