Hypertension or high blood pressure is a global issue. According to WHO the number of hypertension patients increased from 650 million to 1.28 billion within the last 30 years (1).
Long-time hypertension can increase the risk of diseases like stroke, heart failure, memory loss, and diabetes. In severe cases, high blood pressure can cause death also.
Every people who are facing high blood pressure should try to reduce it to get healthy life. Moreover, lower blood pressure will prolong your life span.
So, how can you lower your blood pressure by changing your diet plan? Well, keto is a low-carb diet that helps to lower blood pressure, weight and improve lipid parameters (2). Following a low-carb diet may also reverse prediabetes a disease that promotes hypertension.
So, What Is Blood Pressure?
Blood pressure is the pumping force used by our heart to flow blood around the body. Its measuring unit is millimeters of mercury (mmHg).
There are two types of blood pressure systolic and diastolic pressure. Systolic blood pressure is the pressure generated when the heart pumps blood out. Diastolic is the pressure that occurs during the resting of the heart between the two heartbeats.
During measurement, both of these pressures are considered. For example, if your blood pressure is 120/80 then you have 120 mmHg systolic pressure and 80 mmHg of diastolic pressure.
Low High & Normal Blood Pressure
- Blood pressure within a range of 90/60mmHg and 120/80mmHg is considered a normal level.
- A blood pressure of 90/60mmHg or lower than it is known as lower blood pressure.
- Blood pressure at 140/90mmHg or greater than it is called hypertension or high blood pressure.
What Is The Importance of A Controlled Blood Pressure?
Maintaining proper blood pressure is very important. It will save you from multiple diseases and promote longevity.
You will get relief from several diseases if you have a controlled or normal blood pressure. These are
- Reduction of heart diseases like cholesterol, heart failure, stroke
- Prevention of prediabetes and type 2 diabetes
- Improved brain function by aiding inflow of nutrients and oxygen
- Promotes a healthy kidney function and reduces the risk of kidney stones
- Reduction of morbidity and improvement of life span
So, it’s very useful to control blood pressure. Every people should try to control blood pressure to gain a healthy and disease-free life.
What Causes High Blood Pressure?
There are several factors that increase the risk of high blood pressure. The most common causes of high blood pressure are malnutrition, certain diseases, alcohol abuse, and genetic problems.
Le’s check the reasons in detail behind high blood pressure. The major factors which promote high blood pressure are
- Excessive consumption of sodium
- Insufficient intake of dietary potassium
- Overweight and obesity
- Uncontrolled alcohol intake
- Physical inactivity
- Genetic predisposition
- Pregnancy
How Does Keto Reduce Blood Pressure?
Keto is a diet plan that contains low carb and healthy organic foods. Moreover, ketogenic foods are high in nutrients like potassium, iron, zinc, magnesium, iron vitamins, antioxidants, etc.
All of these have benefits over high blood pressure and helps to reduce blood pressure.
According to studies foods that are low in carbs help to reduce blood pressure if consumed for the long term (3). Furthermore, the same study has also shown that low carb foods may aid in the reduction of obesity. Obesity is another cause of high blood pressure.
Moreover, low in carb keto vegetables are a great source of potassium. Also, you will get a lot of potassium from low carb keto nuts and seeds.
Ketogenic seafood like tuna and cod are full of potassium. Potassium deficiency is a major cause of high blood pressure, and by consuming potassium-rich keto foods you can get rid of high blood pressure.
Also, the majority of keto foods are not rich in sodium and it’s another added benefit of the keto diet over sodium-related high blood pressure.
How Long For Keto To Lower Blood Pressure?
There is no fixed time to reduce blood pressure with keto, the more you continue you will observe major changes.
According to studies, low carb keto lowers both systolic and diastolic blood pressure within 3 to 6 weeks (4).
Final Thoughts
A Keto diet is very beneficial for the reduction of high blood pressure or hypertension. The low carb formula is the major advantage of the keto diet.
Low carb diet is an effective diet plan to reduce blood pressure levels and it is also proven by research. Moreover, the keto diet is full of potassium and does not contain high sodium.
Both of these factors help to reduce high blood pressure. Also, keto is an anti-obesity diet which is another benefit of keto over high blood pressure as obesity promotes high blood pressure.
So, keto is completely safe to reduce blood pressure level and you can consume it without any issue.
