Blood Sugar & Blood Pressure
Managing high blood pressure mindfully means more than just monitoring blood pressure readings. It also means making prudent dietary choices to lower the risk of common health conditions associated with high blood pressure, such as heart disease, diabetes, and stroke. Work with your physician and health coach to create a meal plan that best suits your needs. Research has shown that several nutritional elements may be helpful in managing blood pressure-related issues:
Eat more magnesium-rich foods such as spinach, tofu, almonds, broccoli, lentils, pumpkin seeds and sunflower seeds.
Increase intake of foods rich in omega-3 fatty acids, such as cold-water oily fish (wild salmon or halibut are two), fish oil supplements, walnuts and freshly ground flaxseed.
Choose foods that are lower on the glycemic index and have a low glycemic load, such as beans, lentils and sprouted grain breads. These will typically also have a corresponding higher amounts of fiber than other carbohydrate sources.
Why blood sugar spikes matter for people with high blood pressure.
When blood sugar spikes, it sets off a chain reaction that directly impacts your blood pressure. Rapid rises in glucose trigger insulin surges, which can lead to sodium retention, increased fluid volume, and more pressure inside your blood vessels. At the same time, these spikes promote inflammation and oxidative stress, due to blood glucose and insulin damaging the delicate lining of your arteries (the endothelium). Over time, this reduces nitric oxide production—making your blood vessels less able to relax—ultimately keeping blood pressure elevated and harder to control.
While many know the obvious sources of blood sugar spiking foods, there is diversity in how certain foods affect each unique person’s blood sugar. Pharmacies now carry continuous blood sugar monitors that can be acquired by prescription from your doctor. This is a patch that stays on the back of the arm for 14 days and allows you to see your minute-by-minute blood sugar levels. Ask your doctor if it may appropriate for you. It can be eye opening to learn how your blood sugar responds to specific foods, as well as your sleep quality and stress.
If your goal is lower blood pressure, do not underestimate the value of regular physical activity. Make sure that your healthcare provider gives you the go ahead, and work toward a balance of weight training to challenge your muscles and cardiovascular exercise.
What you eat matters to your health - and the Lowering Blood Pressure Secrets Ebook is your go-to resource for eating for managing blood pressre. From spices and grains that can support a healthy blood pressure, to what not to eat for a healthy heart. ,Serene Ascha, a Certified Health Coach gives you the recommendations that will make a difference. It’s never too late to start eating for your health.