Treating High Blood Pressure
Eat an early dinner: Research shows intermittent fasting helps fight obesity and type 2 diabetes, both of which are risk factors for high blood pressure. Your body is most sensitive to insulin and leptin after a period of fasting. While there are many types of fasting regimens, one of the easiest to comply with is an eating schedule where you limit your eating to a specific, narrow window of time each day. I typically recommend that you stop eating at least three hours, and ideally six hours, prior to bedtime to give your body a significant fasting period.
Optimize your vitamin D levels: Arterial stiffness (atherosclerosis) is a driving factor for high blood pressure. As your blood travels from your heart, cells in the wall of your aorta, called baroreceptors, sense the pressure load, and signal your nervous system to either raise or lower the pressure.
However, the stiffer your arteries are, the more insensitive your baroreceptors become, and the less efficient they become at sending the appropriate signals. Vitamin D deficiency is, in turn, linked to stiff arteries, which is why optimizing your levels is so important.
Address your stress: The link between stress and hypertension is well documented. Suppressed negative emotions such as fear, anger, and sadness can severely limit your ability to cope with the unavoidable every day stresses of life. It's not the stressful events themselves that are harmful but rather is your lack of ability to cope. I recommend the Emotional Freedom Techniques (EFT) to transform your suppressed, negative emotions and relieve stress.
Normalize your omega-6:3 ratio: Most Americans get too much omega-6 in their diet and far too little omega-3. Consuming omega-3 fats will help re-sensitize your insulin receptors if you suffer from insulin resistance. Omega-6 fats are found in corn, soy, canola, safflower, and sunflower oil. If you're consuming a lot of these oils, you'll want to avoid or limit them. For omega-3s, your best bet is to find a safe source of fish, or if this proves too difficult or expensive, supplement with a high-quality krill oil, which has been found to be 48 times more potent than fish oil.
Optimize your gut flora: Compared to a placebo, people with high blood pressure who consumed probiotics lowered systolic blood pressure (the top number) by 3.56 mm Hg and diastolic blood pressure (the bottom number) by 2.38 mm Hg.15 The best way to optimize your gut flora is by including naturally fermented foods in your diet, which may contain about 100 times the amount of bacteria in a bottle of high-potency probiotics.
Maintain an optimal sodium-potassium ratio: An imbalanced ratio may lead to hypertension. To ensure yours is optimal, ditch all processed foods, which are very high in processed salt and low in potassium and other essential nutrients. Instead, eat a diet of whole, unprocessed foods, ideally organically and locally-grown to ensure optimal nutrient content. This type of diet will naturally provide much larger amounts of potassium in relation to sodium.
Eliminate caffeine: The connection between coffee consumption and high blood pressure is not well understood, but there is ample evidence to indicate that if you have hypertension, coffee and other caffeinated drinks and foods may exacerbate your condition.
Vitamins C and E: Studies indicate that vitamins C and E may be helpful in lowering blood pressure. If you're eating a whole food diet, you should be getting sufficient amounts of these nutrients through your diet alone. If you decide you need a supplement, make sure to take a natural (not synthetic) form of vitamin E. You can tell what you're buying by carefully reading the label. Natural vitamin E is always listed as the "d-" form (d-alpha-tocopherol, d-beta-tocopherol, etc.) Synthetic vitamin E is listed as "dl-" forms.
Olive leaf extract: In one 2008 study, supplementing with 1,000 mg of olive leaf extract daily over eight weeks caused a significant dip in both blood pressure and LDL ("bad") cholesterol in people with borderline hypertension. If you want to incorporate olive leaves as a natural adjunct to a nutritionally sound diet, look for fresh leaf liquid extracts for maximum synergistic potency.
You can also prepare your own olive leaf tea by placing a large teaspoon of dried olive leaves in a tea ball or herb sack. Place it in about two quarts of boiling water and let it steep for three to 10 minutes. The tea should be a medium amber color when done.
Quick tricks: Increasing nitric oxide in your blood can open constricted blood vessels and lower your blood pressure. Methods for increasing the compound include taking a warm bath, breathing in and out through one nostril (close off the other nostril and your mouth), and eating bitter melon, rich in amino acids and vitamin C.