Ways To Lower Blood Pressure By Changing Your Diet. Banana. Stock/Banana. Stock/Thinkstock. This is a guest post by Laura Schoenfeld, a Registered Dietitian with a Master’s degree in Public Health, and staff nutritionist and content manager for Chris. Information, guidance and support for readers interested in applying the principles of The Blood Type Diet as outlined by The New York Times best-selling author Dr. Kresser. com. You can learn more about Laura by checking out her blog or visiting her on Facebook. High blood pressure, also known as hypertension, is a serious and 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. 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. Please defer to your doctor’s advice here!)These 6 simple diet changes can help lower your blood pressure without using drugs. 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. The DASH diet isn't only about a reduction in salt intake, but also a therapeutic eating approach in the management of blood cholesterol, blood pressure, insulin. According to the Blood Type diet guidelines, the most beneficial grains for people with type A blood include sprouted wheat, cereals like kasha, buckwheat or. Peter D’Adamo, a naturopathic physician, developed a diet based on blood types, which he describes in his book "Eat Right for Your Type.". Diet for O Positive Blood Type. Blood group O is considered to be the oldest and the most common of all blood types. The following article provides information about. 0 D’Adamo Personalized Nutrition. All Rights Reserved. R: ese oo lists reect te eise t nniersar eition o Eat Right 4 Your Type BLOOD TYPE O Let’s Start with the. Want to try the Blood Type Diet but don’t know where to start? I recommend dietary changes, including the Blood Type Diet, often, but I’ve never shared the. Chronically high blood sugar, hyperinsulinemia, and high triglycerides are far more common in individuals with hypertension than those with normal blood pressure, and one of the major contributors to all three of these conditions is an excess intake of carbohydrate, particularly refined grains and sugars. And don’t think switching to Diet will help either, since artificially- sweetened beverages also contribute to hypertension. 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. 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. 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. Click to expand table. I’ve included a chart of the Paleo foods richest in potassium to help guide you in increasing potassium intake (this chart is from the bonus chapter on hypertension from Chris’s new book, Your Personal Paleo Code; published in paperback as The Paleo Cure in December 2. ![]() Those with hypertension should aim to get at least 4,7. If you have hypertension and are unsure about the adequacy of your potassium intake, I recommend using a food diary for 3 days and analyzing your average potassium intake. Also, don’t go too low carb when reducing your carbohydrate intake – many of the best sources of potassium and magnesium are starchy vegetables like white and sweet potatoes, or fruits like plantains and bananas. White potatoes are especially good sources of blood pressure- lowering minerals like potassium and magnesium; hypothetically you could eat three large baked potatoes per day to easily meet your potassium needs while only consuming around 1. While eating a potato at each meal isn’t necessary to get adequate potassium, I do think those who eat “strict” Paleo should consider reintroducing white potatoes if tolerated. Also, those eating “strict” Paleo may be missing out on significant sources of calcium from dairy products, and calcium intake is another important predictor of high blood pressure and cardiovascular events. Keep a 3- day food diary to check on your intake; if you’re falling short of the minimum 6. Sources: “The Blood Type Diet,” Dr. D’Adamo & The Blood Type Diet; http:// last accessed March 27, 2017. Freeman, D., “Blood Type. Dietician Marla Heller's version of the DASH Diet, from her book The DASH Diet Weight Loss Solution, is divided into two phases: Phase 1: Two Weeks to Shrink Your. Eat grass- fed dairy products like ghee, butter, and cheese. Beyond being a good source of calcium, full- fat grass- fed dairy has another contribution to the treatment of hypertension: vitamin K2. While this nutrient is hardly discussed by conventional medical professionals, preliminary data suggests K2 may be one of the most important nutrients to include in a disease- preventing diet. While there haven’t yet been any studies directly measuring K2’s effects on blood pressure, logic would suggest that this nutrient could help prevent high blood pressure by reducing vascular stiffness and arterial calcification. Pure Indian Foods is my favorite brand of ghee, but you can also eat butter, cheese, and full- fat yogurt or kefir from grass- fed cows to get adequate K2. All the more reason to drink full- fat kefir!)If you’re completely dairy intolerant or allergic, you can supplement with vitamin K2. My favorite supplement is one that contains the three fat soluble nutrients, A, D, and K2, in balanced form, which is the way these vitamins must be taken to support optimal health. If isolated nutrients aren’t your style, you can also take the Extra Virgin Cod Liver Oil from Rosita. Eat at least one pound of fatty fish per week. Fatty fish is high in essential omega- 3 fats, and these fats have been shown to reduce the risk of hypertension and cardiovascular events in multiple studies. Also, certain fatty fish like halibut and wild salmon are high in potassium, as seen in the chart above. This demonstrates the benefit of choosing whole- foods over supplements when it comes to preventing disease; many foods have multiple and possibly synergistic effects that can provide significant health benefits over supplements containing their individual components. Eating one pound (1. Drink tea. Habitual tea drinking may help reduce blood pressure, as demonstrated by research mostly conducted in regions where tea is a significant component of the daily diet. I recommend making a large jug of iced, unsweetened hibiscus tea and drinking it in place of water for at least 3 cups of fluid. Add a little honey or stevia if you prefer sweetness, but this tea is delicious on its own. Hawthorn tea may also be effective as a blood pressure- reducing beverage, and the plant has been used to treat heart disease as far back as the 1st century. Dosing guidelines have not been established, but three cups a day is recommended by some health professionals. Gotu kola tea may be another helpful tea in lowering blood pressure, specifically in the case of venous insufficiency. Again, three cups daily is the current recommendation for this tea. Finally, oolong and green tea may be beneficial for lowering high blood pressure. One study of more than 1,5. Eat more beets. Some researchers hypothesize that a major reason the DASH diet is beneficial for lowering blood pressure is that the content of inorganic nitrate in certain vegetables and fruits provides a physiologic substrate for reduction to nitrite, nitric oxide, and other metabolic products that produce vasodilation, decrease blood pressure, and support cardiovascular function. Beets are high in nitrates, which, as suggested above, may reduce blood pressure by improving vasodilation. Other foods high in nitrates include celeriac, Chinese cabbage, endive, fennel, kohlrabi, leek, parsley, celery, cress, chervil, lettuce, spinach, and rocket. If you’re looking for an even healthier form of beet juice, you can also drink beet kvass, which provides probiotics in addition to hypertension- fighting nitrates. It’s an acquired taste for sure, but one that might be helpful to acquire if you’re suffering from hypertension that hasn’t responded to a healthier diet and/or weight loss. Of course, there are many more recommendations for how to lower blood pressure, including strategic exercise, restful sleep, sun exposure, and meditation, yoga, or other stress management practices. There are also several different supplements that can aid in further lowering blood pressure once these dietary and lifestyle strategies have been made. Chris has written a great bonus chapter on high blood pressure in his new book, Your Personal Paleo Code (published in paperback as The Paleo Cure in December 2. Share your story in the comments below! Like what you’ve read? Sign up for FREE updates delivered to your inbox. I hate spam too. Your email is safe with me.
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