Blood pressure is exactly what it sounds like: the pressure in your blood vessels. With a normal amount of blood, a healthy heart and healthy, elastic blood vessels, you’ll experience a normal blood pressure.
Low blood pressure can make you feel dizzy, especially right when you stand up from having been seated. This is usually harmless and can be the result of dehydration or salt deficiency.
Mildly or moderately elevated blood pressure will rarely give obvious symptoms (a light headache might occur sometimes). A very high blood pressure can give severe headaches, fatigue and nausea. High blood pressure is the result of an increased amount of liquid and salt in the blood, and also of the blood vessel walls being thicker and harder than normal.
As high blood pressure often goes unnoticed, it’s common for people to live with it unawares for some time. As it’s a risk factor, it may be wise to check your blood pressure every few years, even if you’re feeling healthy in general. This advice is especially directed towards people who are middle-aged or older, as high blood pressure is more common with age.
A markedly raised blood pressure leads, in the long term, to an increased risk of heart disease and stroke. The higher your blood pressure, the higher the risk. High blood pressure is often treated medically to reduce health risks; however, you can also lower your blood pressure with lifestyle changes (see below).
High blood pressure is known among doctors as hypertension, a word used frequently on this post.

Reasons for high blood pressure
There are several rare causes of high blood pressure (such as kidney or adrenal disorders). If there’s reason to suspect such disorders are the cause of hypertension, the appropriate measures should be decided by medical professionals.

However, the overwhelmingly more common type of elevated blood pressure is the kind that doesn’t have a clear cause, so-called primary hypertension. In these cases it’s often part of what’s called “metabolic syndrome”, also known as the disease of the Western world:
1[b].belly fat
2. High blood sugar
3.harmful cholesterol
4. Western disease[/b]
The above health problems are grouped together because they so often appear as a cluster of symptoms in one individual. People with elevated blood pressure often carry extra weight around their belly, and they’re also likely to be in the risk zone for high blood sugar and type 2 diabetes.
The good news is: if you can get to the root and cause of this, you can often improve all these markers with one simple lifestyle change.
Ways in reducing high blood pressure

1. Cure the Western disease

An elevated blood pressure is often the product of so-called metabolic syndrome, especially in people with some excess weight. This means you can accomplish great benefits to your health by reducing your intake of (bad) carbohydrates.

Multiple studies on low-carbohydrate diets show improved blood pressure and more improvements than on other diets. As a bonus, a low-carbohydrate diet also usually leads to weight loss and improved blood sugar levels:

Review of low-carb vs high-carb diets
The low-carbohydrate diet beats low-fat AND medication (A Randomized Trial of a Low-Carbohydrate Diet vs Orlistat Plus a Low-Fat Diet for Weight Loss)
This does not only work in scientific studies but also in real life. Many patients and readers of mine have tried it with positive results.

A low-carb diet for beginners

2. To salt or not to salt

Eating less salt may lower your blood pressure a little. Research has shown that this effect is, however, minimal in the long term: an average of only 1 mmHg reduction was recorded.

We lack contemporary evidence that less salt in our food will affect the risk of heart disease or death. This was shown in a recent meta-study of all research on the subject. It’s unclear whether you will become healthier by eating less salt or not. Nobody knows.

Much of the salt we ingest comes from fast food, ready-made meals, bread and soft drinks – things to avoid when on a low-carbohydrate diet. This will lower your salt intake automatically. Furthermore, the hormonal effects of LCHF make it easier for the body to dispose of excess salt through urine; this can explain the slight lowering of blood pressure.

In summary, the demonising of salt is exaggerated. At any rate, if you stick to a low carb diet, you should be able to enjoy salt in moderation with a clear conscience.

3. Avoid other things which increase blood pressure

Blood pressure can be lowered simply by avoiding the things that drive it up. Here are the most common causes of elevated blood pressure:

Common painkillers (so-called non-steroidal anti-inflammatory drugs, NSAID), can increase your blood pressure by inhibiting the production of salt in your kidneys. This includes over-the-counter pills such as Ipren, Ibumetin, Ibuprofen, Diklofenak and Naproxen as well as the prescription drug Celebra. Painkillers with the active substance paracetamol are better for your blood pressure.
Cortisone pills, such as Prednisolon
Birth control pills (for some people)
Coffee (caffeine)
Alcohol in large amounts
Nicotine (smoking, other forms of tobacco) can give short-lived rises in blood pressure of 15-20 units
Drugs such as amphetamine and cocaine
Licorice in large amounts
This doesn’t mean it’s imperative to abstain from coffee or alcohol completely; however, if you are a big “user” it may be wise to decrease your intake. On the other hand, it’s always a good idea to completely stop smoking: kicking a smoking habit is excellent for your health in general, not just your blood pressure.

4. Exercise

Regular exercise has been shown to somewhat lower blood pressure. And, if nothing else, at least you’ll be burning carbohydrate and therefore increasing your carb tolerance.

5. Avoid deficiency of omega-3 fats or vitamin D

Studies indicate that omega-3 fats may lower blood pressure somewhat (especially the systolic blood pressure value). More on omega-3.

One study shows the lowering of blood pressure by about 4 units systolic and 3 units diastolic by administration of vitamin D supplements in deficient people (common during the winter half-year).

https://www.dietdoctor.com/blood-pressure


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https://www.dietdoctor.com/blood-pressure

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