One of the main causes of high blood pressure is associated with your body producing too much insulin and leptin in response to a diet high in carbohydrates and processed foods. As your insulin and leptin levels rise, so does your blood pressure. Uric acid levels are also significantly associated with hypertension, so any program suitable for treating high blood pressure should help normalize insulin sensitivity and also uric acid levels. 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 determining factor in high blood pressure and constitutes a major therapeutic target” to be addressed. They discovered that at the rate at which blood travels from your heart, cells in the wall of the aorta, called baroreceptors, sense the pressure load and signal your nervous system to increase or decrease the pressure. However, the stiffer your arteries, the more insensitive your baroreceptors become and they become less efficient at sending the proper signals. As a result, your body doesn’t receive the signal to reduce blood pressure in your arteries.

Take vitamin D to relax your arteries and improve blood pressure

Vitamin D deficiency and the consumption of processed fats can stiffen the arteries. Vitamin D deficiency appears to be associated with both arterial stiffness and hypertension. 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 that bank is activated vitamin D. This is why vitamin D works in many different tissues and affects quite a number of diseases and health conditions, one of which is heart disease.

Although you are generally considered “healthy”, if you are deficient in vitamin D, your arteries are probably stiffer than they should be and your blood pressure may be high because your blood vessels are unable to loosen. Having less than 20 nanograms per milliliter (ng/ml) is considered a deficiency state 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 your 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 triglyceride levels, obesity and high blood pressure.

– Sun exposure increases the level of nitric oxide in your skin. This oxide dilates the blood vessels, thereby reducing blood pressure.

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

Also, it is believed that moderate exposure to UV rays can cause the release of endorphins, the chemicals in your brain that produce the feeling of euphoria and pain relief. Endorphins are a natural stress reliever and stress management is an important factor in resolving hypertension.

Food tips to reduce 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 the insulin level increases, the blood pressure also increases. Insulin stores magnesium, but if your insulin receptors are blunted and your cells become insulin resistant, you are not able to store magnesium, so it is eliminated from your body by the urine.

– The magnesium stored in your cells relaxes the muscles. If your magnesium level is too low, the blood vessels will constrict rather than relax, and this contraction will raise your blood pressure.

– Consumption of processed fats is another dietary factor. Such a diet is now known to cause atherosclerosis (hardening of the arteries), which researchers have now identified as another problem to be treated in hypertension. So be sure to avoid all processed fats or any hydrogenated fats that have been modified to extend their shelf life. This includes 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 to achieve this:

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

– Intermittent fasting is one of the most effective ways to normalize your insulin/leptin sensitivity. It is not a diet in conventional terms, but rather a way of programming eating to promote the efficient use of energy.

-Base your diet on whole foods, organic if possible.

– Forgo 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, unheated

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

– Meats from grass-fed animals or pasture-fed poultry

– Exercise regularly. In this regard, I recommend that you practice breathing through your nose when doing physical exercises, since breathing through your mouth during exercise can increase your heart rate and blood pressure, which sometimes can lead to fatigue. and dizziness.

Controlling hypertension without drugs: kick the sugar

Cut all grains and sugars, especially fructose, from your diet until your weight and blood pressure are normalized. If you have high blood pressure, consuming sugars and grains, including all types of breads, pasta, corn, potatoes, or rice, will result in insulin and leptin stagnating at high levels.

Sugary substances cause your blood pressure to skyrocket regardless of your weight, although excessive sugar consumption will generally lead to weight gain which also contributes to hypertension (as we have already explained).

Fructose also increases uric acid, which raises your blood pressure by inhibiting nitric oxide in your blood vessels. Uric acid is a byproduct of fructose metabolism. Indeed, fructose generates uric acid a few minutes after ingestion. High uric acid levels have long been associated with gout, but recent studies have found their association with many more serious health conditions, including hypertension, cardiovascular disease, type 2 diabetes, fatty liver disease and kidney disease.

* criptom strives to transmit health knowledge in a language accessible to all. In NO CASE, the information given can not replace the opinion of a health professional.