High Blood Pressure Related Deaths Are Way Up: 10 Ways To Protect Yourself Hot




Currently, about 70 million US adults struggle with the condition, which amounts to one in every three adults. Only 52 percent of those who have been diagnosed have their blood pressure levels under control, and another one in three US adults has pre-hypertension, which means blood pressure is elevated and at risk of progressing to full-blown hypertension.2

If your blood pressure is elevated, it means the force of blood pushing against the walls of your arteries is too high, which can cause damage over time. Many are familiar with the related heart risks this can cause. For instance, high blood pressure increases your risk of heart disease, heart failure and stroke.

Less well-known, but equally important, is the fact that high blood pressure can contribute to kidney failure, by weakening and narrowing blood vessels in your kidneys, and problems with memory and understanding.

High blood pressure has even been linked to an increased risk of developing, and dying from, cancer,3 and is known to trigger and worsen complications of diabetes, including diabetic eye disease and kidney disease.

Even Slight Weight Gain Increases Your Blood Pressure Levels

If you're overweight or obese, you have a greater risk of developing high blood pressure. However, research presented last year at the American Heart Association's High Blood Pressure Research Scientific Sessions in San Francisco, California found that even a slight increase in weight may drive your levels up.

In a small study of 16 people, participants were asked to eat an extra 400 to 1,000 calories a day for eight weeks, in order to add about 5 percent to their body weight (about 10 excess pounds for a 200-pound person).4

At the end of the study, those who put on weight had their systolic blood pressure rise by an average of 4 mm Hg, from 114 to 118 mm Hg. This is still considered to be in the healthy range if the lower number (diastolic measure) is also healthy.

However, greater increases in blood pressure were seen in those who put on weight in their abdomen. This makes sense since research suggests your waist size may be an effective measure for assessing obesity-related hypertension risk.5



Then divide your waist measurement by your hip measurement to get the ratio. (The University of Maryland offers an online waist-to-hip ratio calculator you can use.6) The Mayo Clinic uses the following waist-to-hip ratio designations to evaluate your health risk:

Waist-to-Hip Ratio

Dietary Sugar Raises Your Blood Pressure



But it's ALSO low in sugar/fructose. So, while people on DASH diets do tend to show reduced hypertension, the reason for this may not be solely the reduction in salt, but the reduction in sugar. The same holds true for reducing your intake of processed foods, which are top sources of both heavily processed salt and sugar/fructose.

Research shows that dietary sugars influence blood pressure and serum lipids independent of the effects of sugars on body weight.7 In a review in the journalOpen Heart, the authors also argue that the high consumption of added sugars in the US diet may be more strongly and directly associated with high blood pressure than the consumption of sodium.8 They write:9



How Does Sugar Affect Your Blood Pressure?

One 2010 study showed that consuming a high-fructose diet lead to an increase in blood pressure of about 7mmHg/5mmHg, which is greater than what is typically seen with sodium (4mmHg/2mmHg).10

Research also shows that drinking a single 24-ounce fructose-sweetened beverage leads to greater increases in blood pressure over 24 hours than drinking a sucrose-sweetened beverage,11 which again points to the detrimental effects of fructose on your health. Why is it so bad for your blood pressure levels?





Eliminating Excess Sugar Knocks Out Three Issues at Once



In his book The Sugar Fix, Dr. Richard Johnson includes detailed tables showing the content of fructose in different foods. Keep in mind that for most Americans, in order to lower your fructose/sugar consumption you'll also need to eliminate sugar-sweetened beverages and processed foods.

Staying Fit Can Keep Your Blood Pressure Healthier, Longer

It's not only your diet that matters for healthy blood pressure… a comprehensive fitness program is another strategy that can improve your blood pressure and heart health on multiple levels (such as improving your insulin sensitivity). For example, research shows that men who are fit can stave off increases in blood pressure that tend to occur with age. In men with strong heart fitness, blood pressure levels didn't start increasing until their mid-50s. However, in sedentary men, signs of high blood pressure appeared in their mid-40s.12

Study co-author Dr. Xuemei Sui, an assistant professor in the department of exercise science at the University of South Carolina's Arnold School of Public Health, told Medicine Net:13"A higher level of fitness can significantly delay this natural increase of blood pressure with age… For those with a high level of fitness, it will take almost [an additional] decade" to develop early signs of high blood pressure."



Grape Seed Extract and Bilberry Extract for Heart Health

Grape seed and bilberry extract are two more natural tools that may help support healthy blood pressure levels. Rich in antioxidants including flavonoids, linoleic acid and phenolic procyanidins, grape seed extract has previously been shown to help dilate blood vessels and was shown to lower blood pressure in people with metabolic syndrome (most of whom also had prehypertension). After taking grape seed extract for four weeks, systolic blood pressure (the top number) dropped 12 points on average while diastolic blood pressure (the bottom number) dropped an average of 8 points.14

The European blueberry, bilberry, which is also rich in antioxidants, is most well known for prevent and even reversing eye conditions like macular degeneration. However, research shows it also has cardioprotective effects. Bilberries are a good source of flavonoids, especially anthocyanins, which have powerful antioxidant activity. Research found that it offers numerous cardioprotective effects, including anti-ischemic and anti-arrhythmic activity.15

Be Aware of White Coat Hypertension

"White coat hypertension" is a term used for when a high blood pressure reading is caused by the stress or fear associated with a doctor or hospital visit. This can be a transient yet serious concern, and it's estimated that up to 20 percent of people diagnosed with hypertension actually only have white coat hypertension, which means their blood pressure was only elevated because they were nervous.16 If this applies to you, try testing your blood pressure levels at home instead. Stress reduction is also key. Below, I will address stress reduction, and provide a technique that can help you control stress that may be contributing to high blood pressure.

Also, to decrease your risk of being falsely diagnosed with hypertension in this situation, take a moment to calm down (be sure to arrive for your appointment ahead of time so you can unwind), then breathe deeply and relax when you're getting your blood pressure taken. Some doctors may actually recommend antidepressants as a solution to help their patients "relax," but be aware that this will likely cause far more harm than good.

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My Top-Recommended Strategies to Prevent Hypertension



I encourage you to read through my full list of strategies to prevent hypertension, however, below you'll find some additional highlights.

1. Skip breakfast:


2. Optimize your vitamin D levels: 


3. Address your stress: 


4. Normalize your omega 6:3 ratio: 


5. Optimize your gut flora:


6. 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.

7. Eliminate caffeine: 


8. Vitamins C and E: 


9. Olive leaf extract: 


10. Quick tricks: 



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