Understanding and Managing High Blood Pressure: The Silent Killer
High blood pressure, also known as hypertension, is a significant risk factor for heart disease, heart attacks, and strokes. This silent killer can quietly damage arteries and organs without any noticeable symptoms until it’s too late.
So, let’s take a look at why blood pressure matters and how to recognize high readings, uncover some myths about salt, and learn lifestyle strategies to manage hypertension.
Why High Blood Pressure Matters
When blood pressure is high, it causes extra force against artery walls, damaging them and increasing the risk of heart attacks and strokes [1].
If you have persistent high pressure, your arteries harden and narrow, which means problems with blood flow. This added strain can lead to various life-threatening issues, especially when left untreated [2].
So, to avoid the wide range of health problems caused by hypertension, you need to keep your blood pressure healthy. But what is the healthy range?
How High is Too High?
According to the SPRINT study, normal blood pressure levels should be below 120/80 mmHg to reduce cardiovascular issues, highlighting that a reading above this range significantly increases health risks [3].
This recent finding challenges traditional guidelines and sets stricter limits for the healthy range of blood pressure levels for earlier prevention of cardiovascular problems and better outcomes, mainly because of the silent nature of high blood pressure.
The Silent Nature of High Blood Pressure
Generally, high blood pressure shows no obvious symptoms, and many people are unaware they have it. The presence of this silent condition is only detected through regular monitoring [4] [5].
Without proper treatment, hypertension can lead to severe health issues, including kidney damage, vision loss, and, of course, cardiovascular problems [6] [7].
Common treatments to avoid hypertension and the problems caused by it include medications. However, these medicines do not address the primary cause.
Common Medications: Treating the Symptoms, Not the Cause
The common medications for high blood pressure levels include:
- Calcium Channel Blockers: They relax blood vessel walls, lowering blood pressure by reducing arterial tension.
- ACE Inhibitors: These inhibitors help keep blood pressure under control by inhibiting an enzyme that narrows blood vessels.
- Beta-Blockers: They reduce heart rate and output, which leads to lower blood pressure levels.
- ARBs (Angiotensin II Receptor Blockers): They block the hormone that tightens blood vessels to help lower blood pressure.
While medications for high blood pressure are effective in reducing hypertension symptoms, they focus on symptom control and do not tackle root causes and important underlying contributors, like insulin resistance.
The Role of Insulin Resistance in Hypertension
Insulin resistance is one of the leading causes of prediabetes and diabetes and one of the main reasons for hypertension [8].
When there is insulin resistance, cells become resistant to insulin, and blood sugar levels remain high, which can increase blood pressure [9] [10].
So, addressing insulin resistance not only helps regulate blood sugar but can also lower blood pressure. This is where diet comes into play.
Dietary Changes: The Ketogenic Solution
A Ketogenic Diet, which is low in carbohydrates and high in fats, can be an easy but useful way to manage insulin resistance and, therefore, hypertension [11].
By reducing carbohydrates, the body relies more on fat to provide energy for bodily functions, lowering insulin levels and, in many cases, reducing blood pressure.
Adopting a low-carb ketogenic lifestyle has shown promise in regulating blood pressure by targeting the root causes rather than just the symptoms [12].
Another critical point to note about diet and hypertension is consuming salt. Despite what many may assume, consuming salt may not negatively impact blood pressure if only you’re on a low-carb diet.
Uncovering the Salt Myth
Salt has long been blamed for raising blood pressure, but recent insights show a subtle point. Salt does not cause hypertension, but in a high-carb diet, salt can exacerbate hypertension because sodium increases water retention [13].
However, in a low-carb or ketogenic diet, salt does not have the same effect, as insulin levels remain lower in such diets because there are no high levels of carbohydrates to cause fluctuations in insulin levels [14].
The real problem arises when we consume processed foods high in refined carbohydrates and salt. Reducing carbohydrates and sugars can decrease blood pressure, so you can have moderate salt intake without added risk.
So, to avoid hypertension and its related health issues, you can follow the easy steps below.
Steps for a Normal Blood Pressure
- Regular Monitoring: Regularly check your blood pressure levels to identify changes early.
- Lifestyle Adjustments: Consume low-carb, nutrient-dense foods and stay active to increase insulin sensitivity. Eating red meat, even deli meat and hot dogs will help lower your blood pressure more than any healthy carbohydrate.
- Professional Guidance: Consult healthcare professionals to determine plans based on your health status and needs, particularly if you’re considering dietary changes or want to adjust medications.
High blood pressure is preventable and manageable, especially with lifestyle changes that address underlying factors like insulin resistance.
So, by following low-carb ketogenic diets, exercising regularly, and consulting healthcare professionals, you can improve blood pressure levels and health.
Dr Boz Books/ References
- ANYWAY YOU CAN: Doctor Bosworth Shares Her Mom's Cancer Journey: A BEGINNER’S GUIDE TO KETONES FOR LIFE
- ketoCONTINUUM: Consistently Keto Diet For Life
- Sprint Study - Proof Blood Pressure Should Be Less Than 120/80
Other Resources
- Find A Carnivore/ Keto Doctor
- Carnivore Macro Calculator
- GoCarnivore Sugar Calculator
- Buy KetoMojo (Ketone Meter)
About Dr Annette Bosworth (Dr Boz)
Dr. Boz -- Internal Medicine Doctor, Author, Mother, Wife, Teacher, & Story-teller
Annette Bosworth, M.D., was born into a farming family in rural South Dakota, inheriting hard work and the expectations that all things are teachable. Throughout her medical training and career, she applied her inheritance to teach patients through storytelling and practical application of medical jargon. She has been featured on CNN, Time, U.S. News & World Report, Fox News, & more.
As an Assistant Professor and Internal Medicine Doctor, she helps students and patients combat chronic diseases like obesity, diabetes, depression, addiction, and autoimmune problems. Through the DOD Counter-terrorism, she teaches how to optimize brains & bodies with practical neuroscience. Her favorite way to teach is through storytelling.
