in today's video we are going to be talking about high blood pressure or hypertension and three ways
to lower it naturally at home hypertension is a condition where your blood pressure is higher than
it should be increasing your risk of heart attack and stroke it is the second biggest risk factor
for disease behind a poor diet and unfortunately it is estimated that 26 of people worldwide have
high blood pressure that is one billion people but here's the thing while some people might be
genetically predisposed to high blood pressure it is a symptom of mainly lifestyle choices
and it can be brought down to within the normal range when we make the right changes now i know
you probably think you know at least one thing i'm gonna say in this video and that is to eat
less salt but what if i told you that salt doesn't actually cause high blood pressure you heard me
right eighty percent of people with normal blood pressure do not see any change to blood pressure
when they consume more salt 75 percent of people with hypertension do not see any change and 55
of people with full-blown hypertension do not see any change and if you're one of the people
who does see an increase in your blood pressure when you eat more salt in almost all cases when
the underlying condition that is causing your high blood pressure is addressed this no longer happens
and we will get more into that later in this video on top of that a reduction in sodium only
results in a modest reduction in blood pressure it is no more than a seven percent reduction for
those with hypertension and no more than three percent for those with normal blood pressure
one review paper examines studies done on salt consumption and hypertension
and concluded there is no definitive proof that sodium restriction reduces cardiovascular events
or death so no you are not going to hear me telling you to reduce your salt consumption
in this video sodium is an essential electrolyte that is critical for our health instead i am
going to be giving you three strategies that actually work you can start implementing today
hey guys welcome back to my channel if you're new here my name is kait i'm a health coach and i post
videos on a high fat adrena dense way of eating if you like this video please give it a thumbs
up feel free to share and make sure to subscribe and make sure to follow me on instagram twitter
and facebook where's your new posts every single day today's video is sponsored by self decode
a genetics testing and analysis company that gives you personalized health recommendations
based on your genes we're going to talk later about how you can use self decode to find out
if you are at an increased risk of high blood pressure but in the meantime if you want to
check them out you can head to healthcoachkait.com forward slash self decode alright so the topic of
today is high blood pressure and how to lower it naturally we're going to start off talking about
what causes high blood pressure and then we'll get into the three steps you can take to lower it
because i think understanding the root cause helps you to understand how your lifestyle choices can
impact it what causes high blood pressure blood pressure refers to a measurement of how hard your
blood is pressing against the walls of your blood vessels this pressure increases when your heart
pumps harder or when your blood vessels narrow things such as exercise can increase your blood
pressure temporarily which makes sense because your heart is working harder but chronic high
blood pressure is when it becomes a concern normal blood pressure is considered to be between 90 over
60 and 120 over 80. the first number is the force of your heartbeats and the second is the force
between your heartbeats high blood pressure is considered to be anything above 130 over
80. there are two types of high blood pressure primary also known as essential and secondary
primary or essential seems to develop over time and this is the one we're going to be
focusing on today secondary is directly caused by certain medications and conditions and here's
the thing with high blood pressure it isn't so much a condition as it is often referred to but
rather a symptom and a symptom of what you might be asking the answer is insulin resistance over 50
of people with high blood pressure have insulin resistance and it is estimated that this number
could be as high as 90. a 2014 study concluded that essential hypertension is significantly
associated with higher mean fasting insulin levels and insulin resistance hyperinsulinemia plays a
possible role in the pathophysiology of essential hypertension with insulin resistance being the
likely predominant mechanism and if you have no idea what insulin resistance is it is something
that i talk a lot about on my channel it is the underlying condition for a lot of modern diseases
but it often goes undiagnosed because healthcare practitioners do not routinely check fasting
insulin insulin is a hormone that is responsible for taking the excess sugar from our blood and
transporting it to our cells so our cells can use it for energy when we become insulin resistant
our cells stop responding to the actions of insulin causing our insulin levels to remain high
this is known as hyperinsulinemia and is the cause of high blood pressure and other associated
symptoms and conditions i won't explain it too much more in this video because i know you guys
are probably waiting for me to get into the tips but if you want to understand insulin resistance
better and figure out if you have it you can check out this video afterwards but yes as i was saying
insulin resistance is the root cause of high blood pressure the good news is is that you can
reverse insulin resistance and get your cells to be more sensitive to insulin again and this will
happen simultaneously as you work to lower your blood pressure but with that being said let's get
into the three steps number one take apple cider vinegar before your meals taking one tablespoon
of apple cider vinegar diluted in water before you eat can help to increase insulin sensitivity and
bring your high blood pressure down one study done had participants take one and a half tablespoons
of apple cider vinegar two minutes before a high carb meal that included a bagel and orange juice
they found that the group that consumed the apple cider vinegar were up to 34 percent
more insulin sensitive an hour after eating compared to the group that consumed the placebo
it has this effect because vinegar increases the speed at which our muscles can soak up glucose
it can also have a more immediate blood pressure lowering response
because it causes the levels of the hormone renin to decrease renin is a hormone released
by the kidneys into the blood when sodium is low or blood volume is low increasing blood pressure
and yes you've heard that right low sodium can actually contribute to high blood pressure
but anyways when running decreases blood pressure decreases as well and like i said all you have to
do is have one tablespoon of apple cider vinegar diluted in water before your meals number two
reduce alcohol intake the second step you can take to reduce your blood pressure is to reduce
or even avoid completely alcohol like apple cider vinegar reducing your alcohol intake can have both
immediate and long-lasting effects on your blood pressure a 2016 study looked at men and women who
participated in dry january where they abstained from alcohol for the month the participants
saw lower blood pressure and reduced insulin resistance after the month and this is partially
because alcohol raises the hormone renin which we spoke about earlier as we also mentioned earlier
this causes the blood vessels to constrict and in turn blood pressure to rise i find it really
frustrating that moderate alcohol consumption is considered to be a part of a healthy balanced diet
alcohol is not good for your physical health full stop does that mean you shouldn't drink it well
that's for you to determine there certainly are potential benefits when it comes to drinking in
like a social setting but it is very frustrating when studies articles and even dietary guidelines
say that moderate alcohol consumption is okay and sometimes even go so far as to say it is
beneficial because honestly it is hurting you much more than it is helping you when it comes to your
blood pressure and when it comes to insulin resistance like i said drink it if you want
i do drink on occasion but with that being said don't think you're doing something that's healthy
now before we get into the final tip and honestly the one that's going to be the most effective i'm
going to take a quick moment to tell you about today's sponsor self-decode and how they can help
you to know if you're at an increased risk of high blood pressure self-decode is genetics testing and
analysis company that gives you personalized health recommendations based on your genes
understanding our genetic predispositions can help us to understand whether our diet and
lifestyle choices are working for or against us and self-decode makes understanding and applying
this information easy self-decode makes it easy to know if you are carrying the genes that put you at
an increased risk of high blood pressure they do this through their blood pressure wellness report
these wellness reports provide an overview of the condition and evidence-based recommendations based
on your dna some of the genes associated with high blood pressure include the ones currently up on
the screen and there are several other wellness reports softicode offers including thyroid
migraines and joint pain if you already have a dna test you can upload your file to the softicode
website to generate your wellness reports and get personalized recommendations and if not you can
order a dna kit from them directly to anywhere in the world one thing i really want to highlight is
that self-decode will never share or sell your data with any third-party companies unlike other
dna testing companies out there softa code also has an online lab shop where you can order tests
such as fasting blood sugar and insulin straight to your door currently the lab tests are only
available in the united states but their dna testing and analysis is available worldwide
and if you sign up for a self-decode membership you save 50 off lab tests if you want to check
out self-decode and find out what your genes can tell you about your health you can head to health
coach kait dot com forward slash self decode thank you again to selfdecode for sponsoring this video
number three reduce your carbohydrate intake as i mentioned before this final tip we're going to
talk about today is going to be the most effective and that is reducing your carb intake so you are
eating a low carb possibly even ketogenic diet now when i say decrease it if you go below 100
grams of total carbs in a day you will definitely see benefits but reducing consumption to under 50
grams will provide better and faster results a 2019 study looked at the effects a low carb
diet had on blood pressure participants made this diet change for between 10 and 32 months they saw
significant improvements to blood pressure and a 21.5 percent d prescription of hypertension drugs
all from diet change alone low carb diets are beneficial for hypertension and insulin resistance
because they lower insulin levels in the body high carb diets require more insulin to be produced as
when we eat carbs they are broken down into glucose and enter the bloodstream as sugar
this causes our blood sugar to rise and more insulin is needed to take this excess sugar
to the cells in our body fat and protein are metabolized differently and do not raise blood
sugar which means there is less insulin needed and this gives your cells a chance to become more
insulin sensitive once again now i know it might seem daunting to reduce carbohydrates in your diet
modern diets revolve around carbs we're always eating bread pasta rice but i promise you it is
not as horrible as you might think and i have a ton of videos on my channel to help you get
started i actually have a three-day meal plan for insulin resistance which i will link above
that will help you get started with some delicious recipes anyways guys that's all
i have for you today let me know in the comment section down below if you have high blood pressure
and how long you've had it remember to give this video a thumbs up and click that subscribe button
i appreciate every like every comment and of course every subscription
they all really help to support my channel and i hope you guys are finding these videos helpful
and remember to check out today's sponsor self decode i'll put the link in the description box
down below if you guys did enjoy this video you might also enjoy my video that has 15
symptoms of insulin resistance so you can check that out here if you want to catch up
on my most recent upload you can check it out here and if you want to check out my keto diet
and carnivorous coaching programs you can find them here thanks guys i'll see you next time bye