The editors of Wellness Online have found that Dr. Joseph Mercola is an excellent resource regarding information that can help you take control of your health.

Dr. Joseph Mercola believes that insulin is a major player in regulating B/P.

According to Dr. Mercola, “Groundbreaking research published in 1998 in the journal Diabetes reported that nearly two-thirds of the test subjects who were insulin resistant also had high blood pressure. This crucial connection between insulin resistance and hypertension is yet another example of how wide-ranging the debilitating effects of high insulin, leptin and blood glucose levels can have on your body.”

Additionally, previous research has revealed that if your blood pressure doesn’t drop notably overnight, you run an increased risk of having cardiovascular problems. Here the connection is also elevated blood sugar (glucose) levels, as elevated blood sugars can result in diabetes and other diseases which increase cardiovascular problems.

Hence, if you have hypertension, chances are good that you also have poorly controlled blood sugar levels. The two problems often go hand in hand.

If your hypertension is the direct result of an out-of-control blood sugar level, then normalizing your blood sugar levels can also bring your blood pressure readings into the healthy range.

According to Mercola, “A vast majority of people can normalize their BP by implementing a few simple techniques that address the underlying cause, namely high insulin levels.”

Avoid foods that boost insulin levels
Avoid foods that will raise your insulin, such as sugar-type foods and grains. Even whole, organic grains will rapidly break down to sugars, so they too should be avoided.  If you have high blood pressure, high cholesterol, or obesity, you’ll want to avoid foods like:

• Breads
• Pasta
• Rice
• Cereal
• Potatoes
• Fruit

Balance your omega-6 to omega-3 fat ratio

Most Americans eating a standard American diet have a ratio of 25:1, which is highly unbalanced. The ideal ratio of omega-6 to omega-3 fats is 1:1. Therefore, you’ll want to lower the amount of vegetable oils in your diet, and make sure you have a high quality, animal-based source of omega-3s.

Eliminate grains and sugars from your diet
According to Dr. Mercola, “This alone will lower insulin levels and normalize blood pressure in about 75 percent of people.”

Exercise
One of the most effective ways to lower your insulin levels is through exercise. A regular effective exercise program consisting of aerobics, sprint-burst type exercises, and strength training, can go a long way toward reducing your insulin levels and your blood pressure.

If you’re dealing with high B/P, ideally, you want someone to supervise your program and monitor your progress. To reap the optimal effects from your exercise program, you’ll need about an hour a day. Just remember to start slowly and work your way up to that level.

Normalize your vitamin D levels
Mercola adds that It has become clear that normalizing your vitamin D levels can have a powerful effect on normalizing your blood pressure. A lower Vitamin D level is also unquestionably associated with an increased risk for heart disease.

Additionally, previous research has revealed that if your blood pressure doesn’t drop notably overnight, you run an increased risk of having cardiovascular problems. Here, the connection is also elevated blood sugar (glucose) levels as elevated blood sugars can result in diabetes and other diseases which increase cardiovascular problems.  And likewise, vitamin D has been shown to have a positive impact on diabetes, so it’s all linked together.

A daily dose of sunshine will optimize your vitamin D levels — Sun exposure causes your body to produce vitamin D. Lack of sunlight re­duces your vitamin D stores and increases parathyroid hormone produc­tion, which increases blood pressure. Vitamin D deficiency has also been linked to insulin resistance, which can raise your blood pressure.

Reduce your stress
He concludes with “You’ll also want to take steps to reduce your stress, as that is a factor for some people. Prayer, meditation, or the Emotional Freedom Technique are all useful techniques.

Source: www.mercola.com

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