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This Article was originally Published in The July 2004 Issue of The ZoneNet Newsletter
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Hypertension: What You Can Do, Part II
Twelve simple changes you can make to reduce your blood 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.
Thanks for your time.
Copyright © John Mericle M.D. All Rights Reserved
To visit the MericleDiet follow the link below:
DrMericle.com is devoted to achieving optimal health and peak performance through diet and lifestyle change. Dr. Mericle brings together a unique blend of formal training in organic chemistry and biochemistry, medical education, 29 marathons, 3 Hawaii Ironman competitions and a lot of practical real life experience.
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