Eating mindfully and with a purpose-hypertension

deoxy4

High blood pressure is a pretty common condition today and hypertension drugs make huge profits for big pharma. I don't have high blood pressure thankfully. Not having the problem I never much paid attention to my sodium ingestion but I don't eat a diet high in processed food, never add salt to my food, no bread, and less than 30 grams sugar. That being said I have noticed high blood pressure creep over the last year.

I did some research and found that magnesium, calcium, potassium and sodium might have a significant impact on regulating blood pressure. In August I decided to eliminate high sodium foods, increase high potassium foods, supplement with magnesium and make no known changes to my calcium ingestion. I checked Cochrane Collaborative Group for any studies that may have been done concerning those variables and their effect on blood pressure. Very few poor studies were done and there was no evidence that this plan was to be effective. Many references indicated that this plan would be effective by naturopathic diet "experts".

I ate salmon and sardines in greater quantity as each have a favorable K/Na ratio. I eliminated the sausage and rotisserie chicken I ate on occasion. I included more greens, banana, avocado, and other high potassium content vegetables. I supplement with 400 mg of magnesium and added a tablespoon of cocoa here and there. First impression-it is HARD to eat 4700 mg of potassium a day! I fell back to maintaining a 2:1 K/Na ratio, not ideal but better and something like a 2400 mg:1200 mg; K:Na ratio.

In August I averaged 107/75 a decrease from 118/78 in July and a reduction of 11 mm in systolic and 3 mm diastolic blood pressure. All measurement were done at rising. I have not exercised for the last two months because of a quad injury. I would suspect that these measurement might improve with exercise.

I do realize that this is N=1 and it seems to work for me. Will it work for everyone? Probably not. I shared this information with fellow colleagues that are stage 2 hypertensive and are being treated with one or more hypertension drugs. Each is requiring more medication(s) over time to maintain a lower blood pressure and it appears to be a concern for each. They eat a highly processed diet high in salt, high in sugar, and low in potassium. I suggested that they try adjusting their diet for a month to see if they could reverse the trend. Neither was willing to entertain a change. "I don't cook." and "This is the way I roll". Old habits are hard to change.

Akimajuktuq

Just like the "fat is bad" myth, I just ignore the "salt is bad" myth too. Not all salt is created equal and without processed foods (which are certainly devoid of beneficial minerals) I actually think salt/minerals are essential and often deficient. I eat as much unrefined sea salt (both Celtic and Himalayan) as I have the urge to eat. I don't even think about it anymore. How I feel is my gauge for what I do and believe in.

Btw: I have always been told I have "healthy" low blood pressure even while I was very, very sick. Other family members that share that "healthy" low blood pressure are prone to heart attacks and strokes which always come as a huge surprise to the health "professionals". Go figure.

PS. The whole "people need meds to control blood pressure" et al ideas are just plain illogical in my mind, but great for corporate profits of course. Good luck with that. It's easier to take a pill than take responsibility for one's own health and the food one eats and too many organizations are just to happy to oblige everyone to stay stuck in that mentality.

deoxy4

I think that sodium ingestion isolated by ITSELF is over implicated in the hypertension puzzle. Some information would report that maybe 25% of people are sodium sensitive. But current medical opinion cut the sodium or medicate.

Some people that are compromised do have a problem with sodium-potassium consumption i.e. hypertension-with kidney disease.

I have an aunt and she eats ONLY processed foods except for some fruit. She has extremely high blood pressure and stage V kidney disease. She has been medicated for years with multiple drug interventions and increasing dosage. She tells me she eats a DASH diet because she rarely uses the salt shaker. I asked her what she eats and logged it into the food calculator for sodium and potassium. Turns out she consumes very close to 6000 mg of Na and around 600 mg of K, a ten to one ratio Na to K. I urge her to make changes to her diet to eliminate processed foods and baked goods which make up a huge part of her diet. I gave her some strategies that might work for her, cooking meats for more than one serving and microwaving vegetables. No go. It took me months to get her to switch from margarine to low salt butter. Last week I had to pick up something for her and found a large tub of margarine in her fridge. I would not expect that she could be medication free with dietary changes but lets try and stop the trend.

She pushes ALL the metabolic syndrome buttons. Frankly I am amazed that she is not diabetic,that is when the real fun is going to start...future dialysis with hourly monitoring of blood glucose which will put her in a nursing home. Her opinion is ehh...the doctors are no good ...medication doesn't work. I have had the conversation with her that standard medical care does not have a good solution for her problems and I agree. She needs to take charge and change her diet for her own good. It gets quiet and I know she is not willing to make the slightest change. I reluctantly give up.