Your doctor told you that you have high blood pressure. Now what? You need to lower it, and there’s a few good ways to do that. The thing is, it’s going to require commitment on your part, a willingness to change some behaviors, and some patience. Change won’t happen overnight. But, it will happen.
What Is High Blood Pressure?
High blood pressure is a condition where the pressure inside your arteries and veins in high enough that it puts you at risk for other serious health problems like a stroke, heart, or kidney failure. About 1 in 3 Americans have high blood pressure, so this definitely qualifies as an epidemic. But, oddly enough, it’s fully controllable through diet.
Take It Easy On The Alcohol
Alcohol raises blood pressure if you have too much of it. If you’re a social drinker, or even if you only have one alcoholic beverage per week, you might want to adopt a new approach that includes restricting or eliminating alcohol completely – until you get your blood pressure under control.
Eating More Fruits and Veggies
Eating fruits and veggies provides the raw materials your body needs to lower your blood pressure. The trick is to not eat carb-rich foods, as these can actually exacerbate the problem.
Reduce Carbohydrate Intake
While fruits and veggies are good for you, sugary fruits might not be so hot for your blood pressure. Why? It has to do with high blood sugar and insulin resistance.
Anything with sugar in it (fruit has sugar in it, called “fructose”) may be contributing to an existing, underlying insulin issue you might be having, even if you’re not diabetic or even pre-diabetic. All it takes is sub-clinical problems to keep your blood pressure from returning to normal. Stick with low-carb fruits and veggies like berries and green vegetables and starchy veggies like white and sweet potatoes.
Eat Foods Rich In Magnesium, Potassium, and Calcium
Some doctors still cling to the old “restrict salt” approach to controlling blood pressure. What you probably need to do though is increase your intake of magnesium, potassium, and calcium. These minerals help you keep a more balanced electrolyte profile – which will, in turn, help lower your blood pressure. Potassium is especially important. The best sources of dietary potassium include sweet and white potatoes.
Eat Grass-Fed Dairy Products Like Ghee
A lot of doctors are still banging the drum of “fat is bad for you,” and specifically “saturated fat is bad for you.” Not only is the evidence lacking, it’s swinging in favor of fatty dairy products like ghee. How can doctors be so wrong about this? Partially because they have almost no medical training in nutrition, and they often don’t read the latest studies.
For example, grass-fed dairy, like butter and grass-fed milk, is a rich source of vitamin K2 – a vitamin that has been shown to activate a protein that will grab calcium out of your soft tissues and deposit it back into your bones and teeth. This nutrient is so important, it’s routinely prescribed in Japan to fight osteoporosis.
If you’re allergic to dairy, try fermented cod liver oil pills.
Eat Fatty Fish
Fatty fish is high in omega three fatty acids – fats that will actually reduce inflammation and help you control your blood pressure. Stick with wild salmon, halibut, and tuna. Sardines, and mackerel are also good alternatives.