It’s National High Blood Pressure Awareness Day!
The ketogenic diet can bring a myriad of health benefits as people replace heavy starches and sugars with healthy fats, proteins, and nutrient-dense lower carb foods. There are a lot of misconceptions about the effects of the ketogenic diet on heart health, so let’s discuss what the research says about the keto diet and blood pressure. You might be surprised to find out that studies show going keto might reduce blood pressure and minimize hypertension. [1]
What is Hypertension?
Hypertension is a common condition where the long-term force of blood against the artery walls is too high. This can lead to problems like heart disease [2]
Blood pressure is measured by the amount of blood the heart pumps and the amount of resistance to blood flow in the arteries. Blood pressure gets higher as the arteries narrow and the heart pumps more blood. Some people have hypertension without any symptoms.
The risk of hypertension can be reduced with a ketogenic diet. Promising studies continue to unveil how a reduction in carbohydrates and an increase in healthy fats can benefit the cardiovascular system.
What is Hypotension?
Hypotension refers to low blood pressure. For some people, low blood pressure doesn’t cause any issues, but for others, abnormally low blood pressure or hypotension can lead to dizziness and fainting [3].
Low blood pressure can be the result of certain medical conditions and dehydration. Symptoms of low blood pressure include nausea, fatigue, and blurred vision.
What About the Keto Diet and Blood Pressure?
Studies show the ketogenic diet can have a positive impact on blood pressure. Many people find their blood pressure regulates and improves with the keto diet.
Research reveals carbohydrate restriction decreases systolic and diastolic blood pressure in people who are overweight [4] [5] In other studies, higher doses of omega-3 fatty acids effectively lowered blood pressure [6].
Blood pressure has also been shown to elevate sugar consumption [7]. The ketogenic diet reduces sugar consumption, instead of focusing on healthy nutrients, protein, and fat.
Keto-Friendly Foods that Help with Blood Pressure
Some keto-friendly foods are also helpful for blood pressure, such as chia seeds and salmon. Studies point to improvements in blood pressure and a delay in the development of high blood pressure with the consumption of salmon and omega-3 fatty acids [8].
Check out two of our popular salmon recipes to help regulate blood pressure and provide a source of those healthy, delicious fats!
- Keto pan seared salmon
- Keto salmon cakes
Check out two of our popular chia seed recipes for a tasty pudding that can also benefit your health.
- Keto chia seed pudding
- Keto light and fresh almond milk chia seed pudding
Has Keto Improved Your Blood Pressure?
Comment below and share with us how keto has positively transformed your health.
Steph Green
Steph Green is a content writer specializing in and passionate about healthcare, wellness, and nutrition. Steph has worked with marketing agencies, written medical books for doctors like ‘Untangling the Web of Dysfunction,’ and her poetry book ‘Words that Might Mean Something.’ In 2016, after four years of struggling with her own health problems and painful autoimmune disease, Steph developed a life-changing and extensive knowledge of keto, nutrition, and natural medicine. She continues on her healing journey and enjoys helping others along the way.
References
1.
Ballard, K. D., Quann, E. E., Kupchak, B. R., Volk, B. M., Kawiecki, D. M., LuzFernandez, M., Seip, R. L., Maresh, C. M., Kraemer, W. J., … Volek, J. S. (2013). Dietary carbohydrate restriction improves insulin sensitivity, blood pressure, microvascular function, and cellular adhesion markers in individuals taking statins. Nutrition Research, 33(11), 905-912.
2.
Mayo Clinic.High Blood Pressure (Hypertension).
3.
Mayo Clinic. Low Blood Pressure (Hypotension).
4.
Meckling, K. A., Gauthier, M., Grubb, R., & Sanford, J. (2002). Effects of a hypocaloric, low-carbohydrate diet on weight loss, blood lipids, blood pressure, glucose tolerance, and body composition in free-living overweight women. Canadian Journal of Physiology and Pharmacology, 80(11), 1095-1105.
5.
Yancy Jr, W. S., Westman, E. C., McDuffie, J. R., Grambow, S. C., Jeffreys, A. S., Bolton, J., … Chalecki, A., (2010). A randomized trial of a low-carbohydrate diet vs orlistat plus a low-fat diet for weight loss. Archives of Internal Medicine, 170(2), 136-145.
6.
Cabo, J., Alonso, R., & Mata, P. (2012). Omega-3 fatty acids and blood pressure. British Journal of Nutrition, 107, S195-S200.
7.
Preuss, H. G., Zein, M., MacArthy, P., Dipette, D., Sabnis, S., & Knapka, J. (1998). Sugar-induced blood pressure elevations over the lifespan of three substrains of wistar rats.Journal of the American College of Nutrition, 17(1),
8.
Vikøren, L. A., Drotningsvik, A., Mwakimonga, A., Leh, S., Mellgren, G., & Gudbrandsen O. A. (2018). Diets containing salmon filet delay development of high blood pressure and hyperfusion damage in kidneys in obese zucker fa/fa rats.Journal of the American Society of Hypertension, 12(4), 294-302.h
