A common manifestation of aging is developing high blood pressure. Also known as hypertension, it’s when blood starts being forced upon (or pressuring) the walls of the arteries, which can lead to damage in the long term. It also forces our heart to work overtime, and thus it too can potentially suffer damage. A sinister component of hypertension is the fact that it’s symptoms often go unnoticed. Hence the reason why it’s referred to as the “Silent Killer”, leading to both damage and disease in the heart, kidneys, brain, lungs, and blood vessels. [1] An estimated one out of three adults in the US has high blood pressure, making it one of the most lethal conditions in the modern world. [2]
Luckily, there are many things that can be done to manage high blood pressure, all of which boil down to lifestyle. If you or someone you know is currently dealing with this, send this article their way and help them get their health on track! I’m not just about fitness here- I’m about total body health, and if there’s anything I can do to change your life for the better, let me know so I can add more articles like this! (But as always, none of this is meant to treat or diagnose. No matter what, seek medical guidance!)

#1: Exercise!

OK, I did just say I wasn’t only a fitness person, but it turns out, there’s more to working out and staying in shape than just looking good! Think of your body like a luxurious race car. On the outside, it looks nice; on the inside though, it could be a complete disaster, which sooner or later can lead to a ton of problems down the line. So think of exercise as something that helps to keep things performing smoothly underneath the “hood” of your car (i.e., body).
Many studies have demonstrated exercise’s ability to lower blood pressure (and I’m sure there’s more to come). There’s one I found that was released in 2014, and it showed that all types of exercise from aerobics to interval training all positively affected blood pressure in participants that needed to lower theirs. [3] This is just speculation, but I’d like to think that anything that gets your heart rate going and encourages you to breathe properly can help to keep your heart (and blood pressure) well-maintained.

#2: (Healthy) Weight Loss

This is by no means my way of bullying you. This is about staying alive and being healthy. If (and only if) you have an unhealthy amount of weight to lose, then really consider finding a way to properly drop some pounds until you find the weight that is both healthy and sustainable for YOUR body. According to a study from 2016 (not too long ago!), healthy diets geared towards weight loss were all shown to reduce blood pressure in the long-term. [4] Did you read that last bit? LONG-TERM. That is why I do not condone any fads or extremes when it comes to dieting. You should be looking at things with a wider lens, imagining the big picture.

#3: Sugar… and Maybe Salt

We’ve all been told to watch out for salt when keeping blood pressure balanced, but did you know that sugar is also a valid culprit? According to a recent study, eating a diet high in excess sugar (from processed foods like soft drinks) increases one’s blood pressure significantly, and further contribute to the risk of diabetes and heart disease. People with high blood pressure along with high blood sugar are advised to watch their salt intake. According to Steven Masley, MD, author of the 30-Day Heart Tune-Up, cutting down on both substances can greatly improve one’s risk and overall health. [5] It’s worth noting however that including mineral-rich forms of salt like Celtic or Himalayan sea salt provides important trace minerals. Those forms provide greater nutritional value compared to heavily processed sugar.

#4: Omega-3’s

This fatty acid provides a number of benefits, including lowering blood pressure. If foods like salmon or grass-fed beef aren’t a regular part of your diet, then consider supplementation. The American Journal of Hypertension posted a study showing that participants who supplemented with fish oil were able to successfully lower their blood pressure. [6]

#5: Lower Caffeine Intake

I’ve given up my coffee habit for a while now, and more and more these days I keep finding evidence to suggest I made the right decision. I didn’t know that caffeine could raise blood pressure (albeit temporarily for at least an hour), and in individuals with hypertension, these effects are enhanced. [7] If you’re in the danger zone with your blood pressure and need to be diligent in keeping it down, then consider lowering or cutting out caffeine completely.

#6: Reduce Stress

We hear this tip all the time. But it exists for a good reason! Even the Mayo Clinic is on board with encouraging stress reduction. In the short term, bouts of stress can definitely increase blood pressure (which again you should be trying to maintain if you’re already high in it), and in the long term, can further damage the heart, blood vessels, and kidneys if left unchecked. [8] While you can’t get rid of stress completely, you shouldn’t allow it to destroy you. Meditation, sauna,  gentle exercise, funny movies, and curling up with a good book are all good ways to cope with stress.

#7: Get Enough Sleep

Getting in those z’s is equally important for blood pressure management as it is for recovery. For one thing, blood pressure naturally goes down during deep sleep. And for another, it cuts back on the risk of developing hypertension. A national Sleep Heart Health Study (yes, it exists!) concluded that continued lack of sleep (less than 5 hours) was strongly linked to long-term hypertension. [9] This risk is greater in older adults, so don’t neglect the importance of a good night’s rest! [10] (For extra help on getting sleep, read my top tips here!)

#8: Whole Foods Diet

No matter what dietary dogma or way of eating you prefer, can we all agree that whole foods should always come first? There are junk food versions of every eating style out there, from paleo to vegan. In regards to high blood pressure, reducing or removing processed foods altogether can greatly improve your health. You’re not feeding yourself refined forms of either salt or sugar, both of which can exacerbate or lead to high blood pressure in the long-term if you can continue to consume excessive amounts. If you’re not sure what whole foods are, read my recent post here.

#9: Minerals

High blood pressure can also happen as a result of nutrient deficiencies. Especially in minerals like magnesium potassium, and calcium. [11] If you’re still on a diet full of processed foods with little to no nutritional value, then first clean house and start introducing more whole foods (see the last tip). Next, start getting enough minerals. With foods, there’s bone broth, sea salt, vegetables, fruits, and seaweed. On top of that, you may want to look into supplementing with things like mineral drops or magnesium-based powders. If you’re currently dealing with high blood pressure, talk with your doctor to find the appropriate amount of dosing for you.

#10: Consider Going Low-Carb

Although everybody is different and therefore no two people are going to respond the same to a particular diet, there is evidence to suggest that a low carbohydrate diet may help to lower (and maintain a healthy) blood pressure. In addition to supporting weight loss, which also helps to lower blood pressure, low carb diets cut back on high carb, sugar-laden foods. The type which can lead to high blood pressure (don’t confuse them for natural sources found in whole foods). For further evidence, consider this study from 2010, which pitted a low carb diet against a high carb one. It was shown that while both diets produced (healthy) weight loss, it was the low carb one that took home the medal for also effectively lowering blood pressure. [12]

If you’re new to low carb dieting and need extra guidance, considering trying one of my meal plans. I recommend you start with the Z-Shred Superfood Meal Plan if you’re a beginner. If you’re already used to eating low carb and want to take things to the next level, then consider my Keto Meal Plan (which can be done after the Z-Shred for the beginners!). Again, these will definitely help with providing you a full list of meals while teaching you what a low-carb diet looks like. That way, when you’re finished, you can either repeat it again or go off on your own already knowing what to expect when eating this way.

Sources:

[1] https://www.webmd.com/hypertension-high-blood-pressure/ss/slideshow-hypertension-overview
[2] https://www.cdc.gov/dhdsp/data_statistics/fact_sheets/fs_bloodpressure.htm
[3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3901083/
[4] https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD008274.pub3/full
[5] https://drmasley.com/what-is-the-real-culprit-behind-high-blood-pressure-salt-or-sugar/
[6] https://academic.oup.com/ajh/article/27/7/885/158919
[7]  https://www.ahajournals.org/doi/10.1161/01.HYP.36.1.137
[8] https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/in-depth/stress-and-high-blood-pressure/art-20044190
[9] https://linkinghub.elsevier.com/retrieve/pii/S001236921060428X
[10] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5449130/
[11] https://www.health.harvard.edu/heart-health/key-minerals-to-help-control-blood-pressure
[12] https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/415539