Learn about the keto diet for high blood pressure. Discover its pros and cons and the secret to controlling hypertension on a low-carb, high...
Learn about the keto diet for high blood pressure. Discover its pros and cons and the secret to controlling hypertension on a low-carb, high-fat diet.
Keto diet has become hugely popular as a weight loss method, but how does it actually impact health, especially blood pressure? If you’re a hypertensive, you might be wondering if following a low-carb, high-fat diet like keto would reduce your blood pressure or increase it. The keto diet can be good for some while not necessarily good for others, depending on which side you’re on. We’ll learn about the keto diet and high blood pressure, what it is and isn’t, and how to safely eat keto if you suffer from hypertension in this article.
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Keto Diet and High Blood Pressure – The Start
The keto diet is a high-fat, low-carb diet that pushes your body into ketosis. This is the metabolic state when your body has no carbs and starts to utilize fat as fuel instead of glucose. It’s most popular for weight loss, but many with high blood pressure (hypertension) want to know if keto is suitable for controlling or lowering their blood pressure.
There’s no omnipresent connection between keto and blood pressure. Most people have seen lower blood pressure after the keto diet, but there are risks, especially if you have health problems in the past. If you’re looking into keto for blood pressure management, know the potential effects of keto on your body.
Keto Diet Lowers Blood Pressure How The Keto Diet Can Reduce Blood Pressure?
The keto diet can actually lower your blood pressure a lot in some people. That may be because of one of several reasons:
- Water and Sodium Depletion: Easier carbs will have you losing water because you store water and sugar in your body. This can decrease blood volume and therefore blood pressure.
- Better Blood Vessel Function: Diets rich in good fats such as avocados, olive oil, and fatty fish may increase blood vessel efficiency and decrease inflammation which both can help control blood pressure.
- Weight loss: You will be losing weight while on keto which also reduces your blood pressure. Losing weight is also usually the best way to lower hypertension.
A couple of researchers have found that the keto diet causes some people to have lower systolic and diastolic blood pressure after they switch. One of the best results in 2017, involving obese people, who did keto for a couple weeks, was a reduction in blood pressure. If you’re interested in lower blood pressure on your own, keto could be one of your go-to medicines.
Keto’s Risks For High Blood Pressure Patients
The keto diet can lower blood pressure in some, but there’s no 100% guarantee of this. Here are a few things to remember:
- Water loss: The keto diet drains your body of water and can cause electrolyte imbalance, so you might end up achy. It causes dizziness, headaches and fatigue, also, because dehydration lowers blood pressure.
- Electrolyte imbalances: As sodium and potassium lose, electrolytes will diminish and symptoms such as muscle cramps, dizziness, and even high blood pressure can occur.
- Medikament Interactions: If you’re taking a blood pressure medication, keto can make your effects worse. It also lowers your blood pressure to too high when you aren’t paying close attention, especially if used with blood pressure-lowering medication.
Anyone who has a prior kidney problem or someone with kidney stones should be especially careful. All that animal protein and fat may put extra pressure on the kidneys and worsen any chronic conditions.
Facts vs Fiction: What the Studies Have to Say About Keto and High Blood Pressure?
There are numerous scientific reports that examine the keto diet in relation to high blood pressure. Researchers at the University of California, San Diego, found that people who were on a low-carb diet had a significant decrease in systolic and diastolic blood pressure, which indicated that a keto diet might be good for people with hypertension. But these findings did not apply to everyone: there were others who never noticed much change or got harmed.
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A separate piece of research, this one from Obesity (the journal), found that patients on the keto diet for 12 weeks lost considerable weight, which decreased their blood pressure. That’s great news for people who are struggling with their hypertension, but research into keto’s effects on blood pressure over the long term remains scarce.
Keto Diet Blood Pressure Tips – How to Lower Your Blood Pressure
If you have high blood pressure and want to try the keto diet, here are some things you can do to keep your blood pressure in check:
More Electrolytes: When you are on keto, your body is dumping in more sodium, potassium, and magnesium. These electrolytes must be replenished through food such as leafy greens, nuts, seeds and avocados, or even by taking electrolyte supplements.
Keep hydrated: Dehydration will raise blood pressure, so be sure to stay hydrated especially during the first few days of the keto diet as your body gets used to it.
You Need to Keep a Close Eye on Your Blood Pressure: Monitor your blood pressure regularly to see how it changes during the keto diet. Consult your doctor if anything drastic changes.
Easy Step: Don’t jump into the keto diet and go all in on the first. This can make your body take the diet change more easily, and also avoid drastic drops in blood pressure.
What to Eat and What Not to Eat on Keto for Blood Pressure Control?
In treating hypertension while on the keto diet, make sure to eat heart healthy foods that can stabilize your blood pressure. What to eat and avoid here’s a rundown:
Foods to Include:
- Loaded fish such as salmon and mackerel (full of omega-3s)
- Avocados (loaded with potassium)
- Spinach and Kale – Leafy greens (good source of magnesium)
- Almonds, seeds, chia seeds (for electrolytes) Nuts and seeds – almonds, chia seeds.
(Olive and coconut oils are healthy fats)
Foods to Avoid
- Meat from processing (high in sodium)
- Salty canned or packaged foods, etc.
- Spun oils, such as vegetable or canola oil.
- Vegetables and grains that are high in carbs (potatoes, pasta, rice)
Why It’s Important To Keep A Track Of Your Blood Pressure On Keto?
You can see your blood pressure go from a dip to a drop in just a few weeks of eating the keto diet because your body is trying out a new eating style. Keeping tabs on your blood pressure every day ensures you’re not missing the mark. You want to make sure that’s especially so if you have blood pressure medication as keto can cause your blood pressure to drop too low. Keep track of any signs like dizziness, weakness or fainting, which may indicate that your blood pressure is falling too low.
Conclusion: For some people, the keto diet can work well to control high blood pressure. It can make you lose weight, make your blood vessels healthier and keep away water, all of which reduce your blood pressure. Keto isn’t entirely risk-free, however — dehydration, electrolyte deficiencies, and potential drug interactions with blood pressure medications are just a few.
The keto diet for hypertension: If you’re thinking about this diet, take your blood pressure seriously, stay hydrated, and add electrolytes to keep it in balance.
Are you considering the keto diet for high blood pressure? Let us know how you found it! If you have any queries, comment below. If you found this article informative, don’t hesitate to share it with friends or family who might be interested in keto and hypertension. Join me in staying healthy together!
FAQs
Q1: Can keto treat high blood pressure? Keto may lower your blood pressure, but it is not the cure. It needs to be used as part of a larger lifestyle change, including regular exercise and medication if needed.
Q2: What is the period of time it takes keto to reduce blood pressure? How quickly blood pressure goes down with keto is different. Some weeks, some months.
Q3: Is keto bad for high blood pressure patients? Yes, dehydration, electrolyte imbalance, and side effects from blood pressure medications. Make sure to talk to your doctor before you embark on keto.
Q4: Can I Eat Keto if I Have High Blood Pressure? Sure but you’ll have to check your blood pressure regularly and see a doctor so you know it’s not risky.
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