High blood pressure affects 1 in 3 Americans and cannot be ignored. If you ask primary care physicians about the number of patients with hypertension in their practice, they’ll likely say the majority of their patients have it. This condition is a significant risk factor for heart disease, stroke, and kidney failure.
It’s largely preventable through diet and lifestyle changes. It’s important to note that medication isn’t the only way to lower blood pressure. Evidence suggests there are natural ways to keep your blood pressure within the normal range. Many people are unaware of this.
1. Avoid trans and hydrogenated fats
If you want to lower your blood pressure, it’s important to eliminate trans and hydrogenated fats from your diet. These fats can lead to cholesterol and plaque buildup in your arteries, increasing your risk of health problems.
Common sources of these fats include processed foods like lunch meats, margarine, and foods made with hydrogenated vegetable shortening.
Even partially hydrogenated oils can be harmful, so it’s best to avoid them when possible. Be sure to read food labels and avoid any products that contain these fats. For optimal health, consider choosing whole and/or plant-based foods instead of processed options.
Also, keep in mind that conventionally produced animal-based foods can be toxic due to the use of synthetic hormones and antibiotics in factory farming. This toxicity can lead to chronic inflammation and an increased risk of hypertension.
2. Use wheat and cornstarch
Some may find it surprising that whole grains, often touted as healthy, can actually cause wheat sensitivity in many Americans. This sensitivity can lead to inflammation in the intestines and a potential diagnosis of celiac disease.
If left untreated, this disease can be fatal and disrupt the body’s ability to absorb nutrients, potentially leading to weight gain, obesity, diabetes, and high blood pressure. Wheat and cornstarch may also indirectly contribute to these issues.
3. Drop oxidized oils
It’s important to avoid oils that tend to oxidize and become rancid, as they can have negative effects on cholesterol particles. These oils are often used for deep-frying foods, which can also lead to health issues.
Corn and safflower oils are commonly used but tend to oxidize more quickly. To benefit from the nutritional value of high-quality oils like flaxseed oil, it’s best to consume them without heating them up.
4. Try these healthy foods
Looking to lower your blood pressure? It’s possible by making some dietary changes. Instead of wheat, try other whole grains. Replace unhealthy fats like corn oil with healthy oils such as olive or sesame.
These alternatives not only taste great but also promote better health.
Including fresh organic fruits and vegetables in your diet is also important. These fiber-rich foods help eliminate cholesterol and other fatty deposits from your body, leading to lower blood pressure and better circulation.
Remember, poor lifestyle habits are often the cause of high blood pressure. By adjusting your diet and avoiding foods that contribute to serious health conditions, you can take control of your blood pressure and improve your overall heart function.