1

votes

Top-5 for hypertension

Answered on September 12, 2014
Created February 06, 2013 at 7:50 AM

What are top 5 non-obvious things to try for 28yo with high blood pressure on top of overall healthy lifestyle, paleo diet, regular exercise, and reasonable supplements?

How would you lower it from ~140/90 to ~ 100/70?

64433a05384cd9717c1aa6bf7e98b661

(15236)

on February 07, 2013
at 02:47 PM

why the downvote? https://www.youtube.com/watch?v=Lh9lDWPMWrM

Ea1bb0c24b59345463ef96880b6b27fc

(300)

on February 07, 2013
at 11:47 AM

See re-written answer above.

B121fdbc1aaa6130f5bda3bf84e3ba2d

(952)

on February 07, 2013
at 08:56 AM

Once I also had higher than normal blood viscosity, but it's within normal range now. ECG, and study of neck blood vessels are perfect. But triglycerides are also perfect according to blood test. So, this endothelium function actually seems to be the biggest problem.

B121fdbc1aaa6130f5bda3bf84e3ba2d

(952)

on February 07, 2013
at 08:55 AM

Also, sometimes coQ10, Acetyl L-Carnitine.

B121fdbc1aaa6130f5bda3bf84e3ba2d

(952)

on February 07, 2013
at 08:54 AM

5. Paleo. High protein, high carb (potatoes, white rice, berries, fruits, recently some honey - esp. post-workout), mid fat. Supplements: D3, Fish oil / fermented cod liver oil, magnesium. Cycles of whey, creatine. Infrequently: glutamine, BCAA.

B121fdbc1aaa6130f5bda3bf84e3ba2d

(952)

on February 07, 2013
at 08:52 AM

4. Honestly, I don't. I never really watched how much salt I consume, just went by taste/intuition.

B121fdbc1aaa6130f5bda3bf84e3ba2d

(952)

on February 07, 2013
at 08:52 AM

2. The only two currently present related health problems are mitral valve prolapse (mild, 3mm, considered to be norm) and endothelial dysfunction (medium level). Doc said that basically problem with endothelium is caused genetically/environmentally, so there is not much to do about it aside controlling cholesterol levels. I have already read about some ideas to affect its function, such as nitrates (beetroot, spinach juice), potassium, and arginine. Will experiment with these.

B121fdbc1aaa6130f5bda3bf84e3ba2d

(952)

on February 07, 2013
at 08:47 AM

1. To be very honest, I've never monitored it before. But I assume that I always was on a higher level. Also, my dad has hypertension. Yes, I have been. The final recommendation was to monitor it as it's still within a norm, but a risk factor. 2. Weight is 80kg (went from 60kg in 8 years of weightlifting), lean. Lipids are on a higher side as well, but ratios are good. I have excluded high-fat dairy (which I experimented with shortly before my cholesterol blood test). Regular exercise is weightlifting about twice a week (I experiment with different programs), once a week or two - yoga.

  • B121fdbc1aaa6130f5bda3bf84e3ba2d

    asked by

    (952)
  • Views
    1.4K
  • Last Activity
    1405D AGO
Frontpage book

Get FREE instant access to our Paleo For Beginners Guide & 15 FREE Recipes!

6 Answers

5
64433a05384cd9717c1aa6bf7e98b661

(15236)

on February 06, 2013
at 04:42 PM

Eat beets and other foods that raise nitric oxide.

Get sunshine (which does the same). If you're in a northern state I'd suggest a sunbed for the winter months.

64433a05384cd9717c1aa6bf7e98b661

(15236)

on February 07, 2013
at 02:47 PM

why the downvote? https://www.youtube.com/watch?v=Lh9lDWPMWrM

2
E253f8ac1d139bf4d0bfb44debd1db21

on February 06, 2013
at 10:13 AM

Increase potassium intake

1
Fc34c5391cde100759c8c3ce4ed2e550

on February 06, 2013
at 09:49 PM

I'm having high blood pressure issues. I've done some research. Here are steps, foods, and supplements that have scientific evidence that they reduce blood pressure. I don't know what order these are most effective.

Remove alcohol from diet Daily aerobic exercise Stay hydrated Getting plenty of sleep Reduce salt intake Take potassium supplement Increase fiber Magnesium supplement Nitrates (either through beetroot Juice, spinach, or with tablets) Calcium Vitamin C Vitamin D B vitamins Omega-3 fatty acids Milk proteins (whey protein, skim milk) Cocoa Celery Garlic Coenzyme Q10 Quercetin Grape seed extract alpha-lipoic acid

1
Ea1bb0c24b59345463ef96880b6b27fc

(300)

on February 06, 2013
at 06:46 PM

This is impossible to answer responsibly without knowing more. For example:

1) How long has your BP been at this level? What was it in the past and if it was lower, when did it change? Have you been medically evaluated for this condition?

2) What about your other health markers- weight, lipid values, any other health issues, etc

3) What is "regular exercise" and what do you do when your not exercising (kind of work, leisure, etc).

4) Do you know anything about your salt sensitivity. (Not everybody is so sensitive but some are).

5) What exactly is your diet?

You are sitting on the borderline of Stage 1 Hypertension so most important before going further with suggestions is to know the medical evaluation if you have had one.

Further response based on information provided:

1) The fact that you have diagnosed Endothelial Dysfunction (ED) is very, very important. I would begin to educate myself further on this condition.

2) Are you able to provide the exact numbers of your lipid panel? Those numbers are key to see what may need to be addressed in this area.

2) Reduced levels of Nitric Oxide (NO) are key to ED. Take a look at a very interesting and recent TED talk on the role of sunlight vis a vis the release of NO from skin reserves:

jmp0">http://www.ted.com/talks/richard_weller_could_the_sun_be_good_for_your_heart.html#jmp0

So, how much sunlight are you getting on a regular basis? A suggestion has been made about a sun-bed if necessary but you need to ensure that the right UV radiation is being obtained.

3) Certain vegetables such as spinach and some lettuces are all high in NO3. Root vegetables, such as beets, are especially high and research has shown increased plasma levels of Nitrite following the consumption of beet juice.

4) I would definitely experiment with reducing your salt intake, particularly if you are adding salt to your food. It may or may not make some difference.

5) I see that your exercise program includes weights and yoga but no form of aerobic activity such as walking or running. Is this true? If so, you probably want to change that particularly if you are working in a sedentary job. More than anything else, frequent movement seems to be the key to many health issues.

6) Some supplements that have been mentioned in ED research are potassium, arginine, and antioxidants. From very preliminary scans of the research, the most promising would seem to be potassium and arginine with antioxidants not showing demonstrable results. However, you are already taking a variety of supplements and determine optimal levels of potassium and arginine would take some further research.

So, these are some preliminary things to consider and I will have more if you can provide your lipid numbers.

B121fdbc1aaa6130f5bda3bf84e3ba2d

(952)

on February 07, 2013
at 08:52 AM

4. Honestly, I don't. I never really watched how much salt I consume, just went by taste/intuition.

B121fdbc1aaa6130f5bda3bf84e3ba2d

(952)

on February 07, 2013
at 08:52 AM

2. The only two currently present related health problems are mitral valve prolapse (mild, 3mm, considered to be norm) and endothelial dysfunction (medium level). Doc said that basically problem with endothelium is caused genetically/environmentally, so there is not much to do about it aside controlling cholesterol levels. I have already read about some ideas to affect its function, such as nitrates (beetroot, spinach juice), potassium, and arginine. Will experiment with these.

Ea1bb0c24b59345463ef96880b6b27fc

(300)

on February 07, 2013
at 11:47 AM

See re-written answer above.

B121fdbc1aaa6130f5bda3bf84e3ba2d

(952)

on February 07, 2013
at 08:56 AM

Once I also had higher than normal blood viscosity, but it's within normal range now. ECG, and study of neck blood vessels are perfect. But triglycerides are also perfect according to blood test. So, this endothelium function actually seems to be the biggest problem.

B121fdbc1aaa6130f5bda3bf84e3ba2d

(952)

on February 07, 2013
at 08:54 AM

5. Paleo. High protein, high carb (potatoes, white rice, berries, fruits, recently some honey - esp. post-workout), mid fat. Supplements: D3, Fish oil / fermented cod liver oil, magnesium. Cycles of whey, creatine. Infrequently: glutamine, BCAA.

B121fdbc1aaa6130f5bda3bf84e3ba2d

(952)

on February 07, 2013
at 08:55 AM

Also, sometimes coQ10, Acetyl L-Carnitine.

B121fdbc1aaa6130f5bda3bf84e3ba2d

(952)

on February 07, 2013
at 08:47 AM

1. To be very honest, I've never monitored it before. But I assume that I always was on a higher level. Also, my dad has hypertension. Yes, I have been. The final recommendation was to monitor it as it's still within a norm, but a risk factor. 2. Weight is 80kg (went from 60kg in 8 years of weightlifting), lean. Lipids are on a higher side as well, but ratios are good. I have excluded high-fat dairy (which I experimented with shortly before my cholesterol blood test). Regular exercise is weightlifting about twice a week (I experiment with different programs), once a week or two - yoga.

0
7dc950fc76a046048e683d2a27dced37

on February 06, 2013
at 11:14 PM

I think top of the list of non-obvious things to try is deep breathing. Whether it's the stress reduction or relaxing the blood vessels, who knows? And you do NOT need the fancy $300 device. Just slow down your breath, maybe to 6 breaths a minute (5 seconds and 5 seconds out) for 15 minutes or so ... all you need is a clock with a second hand. And maybe a little calming music!

0
B4e1fa6a8cf43d2b69d97a99dfca262c

(10255)

on February 06, 2013
at 02:47 PM

gain a sense of control over your life

Answer Question


Get FREE instant access to our
Paleo For Beginners Guide & 15 FREE Recipes!