Will Keto Lower Blood Pressure
Yes, a keto diet can lower your blood pressure. According to a study published in the World Journal of Human Nutrition and Disease, the Keto diet significantly lowers blood pressure in patients with high blood pressure or pre-hypertension.
Reducing the intake of carbs helps your body switch from using glucose as its primary source of energy to using fat instead. This state is known as ketosis and is triggered by a low intake of carbohydrates (30 grams per day). The reduction in carbohydrates forces the body to produce new compounds called ketones from stored fats. This process results in burning fat for energy instead of carbohydrates, leading to weight loss and lowering blood pressure.
That’s why Keto diet is one of the most effective ways to manage high blood pressure and keep it under control.
Some Caution Associated with a Keto Diet and Elevated Blood Pressure
A Keto diet may help lower blood pressure, with a few exceptions.
A dirty Keto diet would be low in potassium (from vegetables) to counter the high sodium content of salty processed meat. More importantly, too much sodium without enough potassium would increase blood pressure.
It’s also possible to have too little sodium on the Keto diet. Low-carb diets can increase urine sodium loss, resulting in low-sodium levels. When you consume too little sodium, a sodium-retaining, blood-pressure-raising hormone called aldosterone is released by your body.
Take your blood pressure reading at home daily to monitor your progress and consult your physician if you have any concerns.
What is the Best Keto Diet For High Blood Pressure?
The best keto diet for high blood pressure is the one that works for you. Every individual has different macro nutrient needs depending on their age, gender, health condition, and activity level. So, it’s best to talk to a health care professional, such as your doctor, dietitian, or nutritionist, to find out what kind of diet will work best for you.
The keto diet is a low carb diet with moderate protein and high fat intake. If you are following a low-fat diet and not managing your high blood pressure well, then it may be time to switch to a keto diet.
The Importance of a Keto Diet
The importance of a Keto diet is that it helps minimize body weight, blood pressure, and blood sugar levels. Additionally, it keeps your cholesterol levels normal and increases energy levels. Normal blood pressure and cholesterol levels are crucial for good health. But, when it comes to people with high blood pressure, it becomes even more important.
Higher blood pressure is not normal. It is a major risk factor for heart attacks, strokes, and kidney disease. Blood pressure is the force that blood puts on the walls of the arteries as it flows through your body. It’s measured in millimeters of mercury (mmHg) using two numbers such as 120/80 (120 over 80). Blood pressure above 120/80 is considered high.
The Keto Diet Plan
The Keto diet plan is high in fat, moderate in protein, and low in carbohydrates. The macro nutrient percentages can vary depending on the individual and their goals. It’s important to consume plenty of healthy fats such as avocado, coconut oil, butter, ghee, and MCT Oil. It is recommended to avoid unhealthy fats such as trans fats, hydrogenated fats, and vegetable oils such as corn oil, soybean oil, and canola oil. Protein should be moderate and comes mostly from animal sources, including red meat. Carbohydrates are very low and come from non-starchy vegetables, nuts, seeds, and some dairy products.
How to Incorporate Keto in your diet plan?
Keto diet restricts most high carbohydrate foods such as breads, pastas, rice, and potatoes. To make the transition easier, you can replace them with low carbohydrate alternatives.
You can switch to almond flour as a substitute for wheat flour. You can also use coconut flour, cassava flour, or sorghum flour in baked products. You can replace rice with quinoa, beans, or legumes. Potatoes can be replaced with yams or sweet potatoes.
More Tips to Improve Blood Pressure
Get plenty of sleep. Poor sleep can raise the risk of high blood pressure. Aim for between 7 and 9 hours per night. If you are suffering from insomnia or other sleep disorders you should seek help from your health professional.
Support a healthy weight. Blood pressure tends to improve when obese people lose weight.
Get plenty of exercise. It is proven to reduce blood pressure in most cases. Shoot for 150 minutes of moderate exercise per week.
Make sure you are getting enough sodium and potassium. Higher potassium intakes are definitely linked to lowering high blood pressure. Meats, nuts, leafy greens, and tuna are all rich in potassium.
Get on a clean keto diet plan with plenty of low-carb vegetables.
The Bottom Line
A Keto diet is a great way to manage blood pressure naturally. It’s important to choose the right kind of diet that works for you. You can change your diet and see the results for yourself. You can lower your blood pressure and improve your health with a Keto diet.
Effects of Ketogenic Diets on Cardiovascular Risk Factors: Evidence from Animal and Human Studies