Lower Blood Pressure with a Low Carb Diet
Let me state right up front that I do not recommend following a low carb diet. That being said I want to share some of the latest research with you.
A study published on January 25, 2010 in the Archives of Internal Medicine compared a low carb diet versus a low fat plus orlistat diet. Researchers analyzed the effect of these two diets on weight loss and blood pressure.
Just in case you don’t know, orlistat is also known by the names Xenical and Alli.
Researchers studied 146 participants from the Department of Veterans Affairs primary care clinics in Durham, North Carolina. Participants were randomly assigned to either the low carb of the low fat plus orlistat diet, received instructions, and were monitored for 48 weeks. Some factors analyzed included body weight, blood pressure, fasting serum lipid, and glycemic parameters.
Results of the study found weight loss to be similar between the two groups at ~9% body weight. The low carbohydrate diet resulted in a lower blood pressure for participants when compared to the low fat diet with orlistat. The low carb diet lowered systolic (top number) blood pressure on average 5.9 mm Hg and diastolic (bottom number) blood pressure 4.5 mm Hg.
HDL Cholesterol and triglyceride levels improved for individuals on each diet, while LDL cholesterol improved only for those on the low fat plus orlistat diet. Glycemic parameters, such as glucose, insulin, and hemoglobin A1C only improved for low carbohydrate diet participants. Although it’s worth noting that the difference between groups was not statistically significant.
Like I said at the beginning I do not recommend a low carb diet. My first choice to promote a lower blood pressure would be the DASH diet. A study on the DASH diet was actually published in this same journal issue.
The DASH Diet alone was compared to the DASH diet in combination with a weight management and exercise plan. The DASH Diet when combined with an exercise/weight management plan resulted in an 11.2 mm Hg drop of systolic blood pressure and an average weight loss of 19 pounds over a 4 month period.
The main thing to remember is that you need to pick a plan you can stick with for the long term. Steady, consistent action is what will lead to results. If you haven’t already I encourage you to sign-up for the e-course 7 Natural Ways to Lower Blood Pressure at http://www.lowerbloodpressurewithlisa.com.
What do you think about using a low carb diet to lower blood pressure? Share your thoughts below.
All the best,
Lisa Nelson RD
Lower Cholesterol and Blood Pressure – Are you ready?
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This program doesn’t include general feedback regarding diets to lower cholesterol and blood pressure. This will be completely customized and based on your current diet and lifestyle habits to determine what YOU need to do. You will receive specific examples and suggestions on how you can meet your calorie, nutrient, and activity goals.
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Making diet and lifestyle changes is not a “cookie cutter” process. There will be ups and downs. You will have questions. This program allows you to directly submit your questions and receive answers without going through a “middle man”.
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All the best,
Lisa Nelson RD
How does strength training affect blood pressure?
Lifting weights can cause a temporary, but dramatic blood pressure rise. Systolic blood pressure can increase up to 350-400 mm Hg and diastolic blood pressure to 150 mm Hg even if your blood pressure is typically a healthy level of 120/80 or less.
Long term high blood pressure is linked to arterial endothelial dysfunction. The endothelium is the inner lining of your artery walls. Endothelial dysfunction can result in the hardening of artery walls. Researchers have been monitoring the effects of short duration rises in blood pressure, such as what occurs during strength training, to determine the effect on endothelial function. It has been determined that acute rises in blood pressure impairs endothelial function in untrained individuals and regular resistance training helps protect against vascular dysfunction.
At one time, weight lifting was discouraged if you lived with high blood pressure. However, this is no longer the recommendation. Regular physical activity that includes moderate strength training is one of many natural ways to lower blood pressure. A study published in Hypertension monitored participants completing resistance training 2 to 5 times per week and found strength training to help lower resting blood pressure.
Including strength training and aerobic physical activity can be a positive step towards lowering blood pressure; however, you must consult your physician before beginning an exercise and/or strength training program. Strength training is not recommended if you have uncontrolled high blood pressure, untreated heart disease, or an irregular heart rate.
The current American Heart Association recommends individuals 18 to 65 years-old include moderate intensity aerobic physical activity 5 days a week for a minimum of 30 minutes and strength training at least twice a week.
Feel free to share your thoughts below and be sure to sign-up for the free e-course 7 Natural Ways to Lower Blood Pressure.
All the best,
Lisa Nelson RD
Lower Blood Pressure with Whole Grains
The long running Health Professional Follow-Up Study has released new findings. The study found men who eat a high level of whole grains to be 19% less likely to develop high blood pressure compared to those eating the lowest levels of whole grains. The individuals with lower risks of developing high blood pressure consumed 52 grams of whole grains daily versus only 3 grams in the lower whole grain group.
Even though this study focused on men, similar results are being seen for women in the Women’s Health Study.
A few possible reasons increasing your intake of whole grains may prevent high blood pressure include better insulin sensitivity, lower blood sugar, decreased food intake to higher feelings of satiety (fullness).
Current whole grain recommendations are 85 grams per day.
How many grams of whole grains do you think you consume each? Do you have ideas for how you can increase your intake?
All the best,
Lisa Nelson RD
7 Natural Ways to Lower Blood Pressure
http://www.lowerbloodpressurewithlisa.com
Lower Cholesterol and Blood Pressure Now with Take Action Guide – American Heart Month
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All the best,
Lisa Nelson RD
Lower Blood Pressure – Does being a parent mean you have lower blood pressure?
You’d think the stress of raising children would cause blood pressure to boil; however, a study has actually found a link between parenthood and lower blood pressure, particularly in women. The Brigham Young Study monitored 198 adults for 24 hours. Seventy percent of participants had children, participants were married and in overall good health.
The study measured blood pressure using portable devices at random times throughout the day and night. Researchers found participants with children had an average blood pressure of 116/71 mm Hg. After factoring in other issues that impact blood pressure (i.e. age, gender, body mass index, and smoking, etc.) parents had a systolic (top number) blood pressure reading 4.5 points lower and a diastolic (bottom number) reading 3 points lower than participants without children. A greater difference was seen in women. Motherhood corresponded with a 12 point difference in systolic blood pressure and 7 point difference in diastolic blood pressure.
Interesting look at how not only dietary factors influence blood pressure. What do you think? Has being a parent had a positive impact on your blood pressure? Share your thoughts below!
Be sure to sign up for the free e-course 7 Natural Ways to Lower Blood Pressure at http://www.lowerbloodpressurewithlisa.com.
All the best,
Lisa Nelson RD
