Hypertension -What You Can Do Part II
Twelve simple changes you can make to reduce yourblood pressure.
Lose weight
The association of obesity and hypertension has been long
established. As I mentioned in the previous email on this
subject, I was considerably overweight when I first became
hypertensive at age 34. I changed my diet and lifestyle
(became vegetarian and started running) and soon my blood
pressure was normal again. Hypertension is also associated
with hyperinsulinemia (elevated insulin levels) and diabetes.
Obesity and glucose intolerance / diabetes are both
established insulin-resistant conditions. The link between
sugar and hypertension is insulin. The more sugar you eat,
the more insulin you secrete, the more likely you are to be
obese / overweight and the more likely you are to be
hypertensive.
Exercise
It has long bothered me that exercise is not the immediate
first prescription that is handed to a newly diagnosed
hypertensive. Before you take that first thiazide diuretic,
and after a good evaluation of your hypertension since
initially exercise will raise the systolic pressure,
you should do at least thirty minutes of heart rate
elevating physical exercise, running being the best of the
best. Exercise immediately opens large muscular
vascular beds and markedly increases diastolic runoff thus
lowering the diastolic pressure. If you are exercising
to get in shape, thirty minutes three times a week
is a good start. If however, you are hypertensive, you
should try to do thirty minutes every day, until your blood
pressure is normal again.
Drink lots of water
By drinking a lot of water you keep your intravascular space
expanded and continually clear unwanted water soluble toxins
and salt through your kidneys. Salt has long been associated
with hypertension. By drinking lots of water you will keep
the sodium (salt) levels in your bloodstream lower, thus
reducing the likelihood of increased blood pressure.
Diet
A diet that keeps insulin secretion low, that is low in
saturated fats and low in salt can really help to control
your blood pressure. The best diet is one that eliminates
all simple sugars, meat and animal products and can
be easily adapted to low sodium(salt).
Stop smoking
Smoking has been associated with hypertension for a long time.
The risk of stroke goes up significantly in hypertensives
who smoke, more than in those who are just hypertensive.
If you are either hypertensive, pre-hypertensive or at risk
for hypertension, stop or reduce smoking.
Reduce salt intake
This has been "conventional wisdom" for many years. Now
there is a growing body of knowledge that is questioning
whether or not salt restriction is really helpful in treating
or preventing hypertension. It probably still
makes sense to restrict salt until more is known. Salt
restriction is not nearly as important as reducing
your weight by eating properly and getting daily exercise.
Increase potassium intake
Where salt (sodium) has been implicated in the past
as "contributing" to increased blood pressure, potassium
has been known to reduce blood pressure. Diets that have
lots of melons, bananas and potatoes are a good way to get
a lot of potassium from all natural sources, while you
lose weight.
Reduce or stop alcohol intake
Most liquor contains sugar as does most beer and wine. Once again
we have the problem with sugar -insulin secretion. Increased
insulin levels are associated with hypertension. The other
problem with alcohol intake is that most alcoholic drinks are
consumed in the evening, not too long before bedtime. This
leaves a large amount of insulin stimulating sugars in your
bloodstream when you are going to sleep -the worst time to
do this.
Reduce caffeine
Caffeine increases both the systolic as well as diastolic
blood pressure. Well designed studies have shown that caffeine
can increase the blood pressure of people with normal blood
pressure, but not as much or as significantly as it raises
the blood pressure of someone who already has high blood
pressure. If you have any increase in blood pressure either
hypertensive or pre-hypertensive, you really should either
eliminate or at least restrict caffeine.
Avoid recreational drugs and NSAID's
Cocaine, ecstasy, amphetamines can all cause hypertension.
The non-steroidal anti-inflammatory drugs (NSAID's) have
been shown to interact in an adverse fashion with
anti-hypertensive therapy / drugs. If you either have
hypertension and / or are taking medication for hypertension,
it would be a good idea to avoid drugs such as ibuprofen,
naproxen or diclofenac.
Stevia ... To replace all the insulin stimulating sugars in
your diet utilize the 100% natural herbal sweetener stevia.
This herb in many different studies has actually been
shown to reduce blood pressure. It contains no calories and
does not cause cavities and has been used for hundreds of
years.
Finally ...Relax as much as possible.
Try to avoid as much as you can situations that "raise your
blood pressure" and when you get into those situations,
stay as calm as you can -often much easier said than done.
The MericleDiet
The MericleDiet is one of the few diets today that eliminates
sugars that cause excessive insulin secretion. Rich in complex
carbohydrates and potassium containing melons, bananas and
potatoes, it is the best choice for reducing your risk of
hypertension. To visit the MericleDiet follow the link
below:
Visit the MericleDiet
Thanks for your time.
Copyright © John Mericle M.D. 2005 All Rights Reserved
posted by John Mericle M.D. D.A.B.R. @ 6:21 PM
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