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Regain control of your tension thanks to the diet

One of the main causes of high blood pressure is when your body produces too much insulin and leptin in response to a high-carb and processed diet. When your insulin and leptin levels rise, your blood pressure also rises. Uric acid levels are also significantly associated with high blood pressure, so any program designed to treat high blood pressure should help normalize insulin sensitivity and uric acid levels as well. By eliminating excess sugar/fructose from your diet, you can solve all three of these problems at once.

Arterial stiffness associated with hypertension and vitamin D deficiency

According to Norwegian researchers, arterial stiffness (atherosclerosis) is a key factor in hypertension and represents an important therapeutic target that needs to be addressed. They discovered that cells in the wall of the aorta called baroreceptors work with the speed at which blood flows from your heart, sensing the pressure load and signaling your nervous system to increase or decrease the pressure. However, the stiffer your arteries are, the less sensitive your baroreceptors become and they become less efficient at sending the right signals. As a result, your body doesn’t get the signal to lower the blood pressure in your arteries.

Take vitamin D to relax your arteries and improve blood pressure

Vitamin D deficiency and eating processed fats can cause arteries to stiffen. Vitamin D deficiency appears to be linked to both arterial stiffness and high blood pressure. Every cell in your body has a DNA bank that contains the information needed to respond to virtually any type of stimulus it may encounter, and the master key to entering this bank is activated vitamin D. Off Because of this, vitamin D acts in many different tissues and influences a wide range of diseases and health conditions, including heart disease.

Although you’re generally considered “healthy,” if you’re vitamin D deficient, your arteries are likely to be stiffer than they should be and your blood pressure may be high because your blood vessels aren’t able to dilate. Less than 20 nanograms per milliliter (ng/mL) is considered a deficiency that increases your risk of high blood pressure.

Expose yourself to the sun

Exposing bare skin to the sun affects your blood pressure through a variety of different mechanisms, including the following:

-Sun exposure determines the body’s production of vitamin D. Lack of light reduces your vitamin D stores and increases the production of parathyroid hormone, which raises blood pressure.

-Vitamin D deficiency has also been linked to insulin resistance and metabolic syndrome, a group of health problems that can include insulin resistance, high cholesterol and triglycerides, obesity and high blood pressure.

– Sun exposure increases the levels of nitric oxide in your skin. This oxide widens the blood vessels, thereby lowering blood pressure.

-Vitamin D is also a negative inhibitor of your body’s renin-angiotensin system (RAS), which regulates blood pressure.

It’s also believed that moderate UV exposure can cause the release of endorphins, the chemicals in your brain that produce feelings of euphoria and pain relief. Endorphins are a natural stress reliever and managing stress is an important factor in solving high blood pressure.

Diet tips to lower high blood pressure

As mentioned above, high blood pressure is usually associated with insulin resistance, which is the result of a diet that is too high in sugar. As insulin levels rise, so does blood pressure. Insulin stores magnesium, but when your insulin receptors are dulled and your cells become insulin resistant, you can’t store magnesium, so it is excreted from your body in the urine.

– The magnesium stored in your cells relaxes the muscles. When your magnesium levels are too low, blood vessels constrict instead of relaxing, and this contraction raises your blood pressure.

– Consuming processed fats is another nutritional factor. Such a diet is now known to cause atherosclerosis (hardening of the arteries), which researchers have now identified as another problem that needs to be treated in hypertension. So be sure to avoid any processed fats or any hydrogenated fats that have been modified to increase their shelf life. These include margarine, vegetable oils, and various butter-like spreads.

If your blood pressure is high, you need to restore your insulin and leptin sensitivity. The following tips are among the most effective for achieving this:

– Avoid processed foods (due to their high sugar/fructose content, grains, processed fats and other modified fats)

– Intermittent fasting is one of the most effective ways to normalize your insulin/leptin sensitivity. It’s not dieting in the traditional sense, it’s programming eating to encourage efficient use of energy.

– Base your diet on whole foods, organic whenever possible.

– Give up carbohydrates in favor of healthy fats. Sources of healthy fats to add to your diet include:

– Lawyers

– Butter made from organic raw milk from grass-fed cows

– Organic free-range egg yolks

– Coconut and coconut oil

– Organic nut oils, not heated

– Raw nuts like pecans and macadamias, which are low in protein and high in healthy fats

– Meat from grass-fed animals or free-range poultry

– Do sports regularly. Speaking of which, I recommend that you get used to breathing through your nose when doing physical exercises, since breathing through your mouth during exercise can increase your heart rate and blood pressure, which can sometimes lead to fatigue and dizziness.

Controlling High Blood Pressure Without Drugs: Kick the Sugar

Eliminate grains and sugars, especially fructose, from your diet until your weight and blood pressure return to normal. When you have high blood pressure, eating sugar and grains, including all types of bread, pasta, corn, potatoes, or rice, causes insulin and leptin to stagnate at high levels.

Sugary substances cause your blood pressure to spike regardless of your weight, although excess sugar consumption generally leads to weight gain, which also contributes to high blood pressure (as we explained earlier).

Fructose also increases uric acid, which raises your blood pressure by inhibiting nitric oxide in your blood vessels. Uric acid is a by-product of fructose metabolism. In fact, fructose produces uric acid a few minutes after ingestion. High levels of uric acid have long been linked to gout, but recent studies have found a link to many more serious health conditions, including high blood pressure, cardiovascular disease, type 2 diabetes, fatty liver disease, and kidney disease.

* Presse Santé strives to convey health knowledge in a language accessible to all. In NO CASE can the information given replace the advice of a doctor.

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Diet for high blood pressure

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