10 Steps to Beat HyperTension Naturally
Poorly controlled blood pressure damages the kidneys and vascular networks resulting in heart attacks, stroke, & kidney failure. Over 1000 deaths are attributed to high blood pressure every day in the US. It is estimated that blood pressure issues account for over 40 million doctor visits each year (1). Lifestyle induced oxidative stress is a major culprit in this process. Beat hypertension naturally with good nutrition and specific superfoods.
Researchers have recently focused on oxidative stress as a major causative factor in the majority of hypertensive issues. Scientists have noted an imbalance in the production and elimination of reactive oxygen species (ROS) which damage vascular tissue (2, 3).
The Oxidative Switch:
When oxidative stress is elevated it can cause the angiotensinogen glycoprotein to convert to angiotensin. The hormone angiotensin causes sodium retention and vascular constriction. This “oxidative switch” floods the system with angiotensin and dramatically affects blood pressure balance (6).
Professor Aiwu Zhou and colleagues at the Cambridge Institute for Medical Research have studied specific nutrients and their ability to prevent this oxidative switch (7, 8, 9). They have highlighted a few specific anti-oxidant compounds that inhibit the angiotensin-converting enzyme (ACE). These compounds acted on the Nrf2 pathway to power up the anti-oxidant capacity of the body.
There are many medications designed as `ACE inhibitors` to affect this same pathway. These medications are great at lowering blood pressure. However, these medications never address the oxidative stress and therefore never get to the true underlying cause of the problem.
Best Defense Against the Oxidative Switch:
The best defense against the oxidative switch begins with an anti-inflammatory diet. This begins with a diet rich in phytonutrient dense vegetables, healthy fat and clean protein sources. Non-starchy vegetables, herbs, & teas are great sources of anti-oxidants and have very low carbohydrate content.
Healthy fat sources include coconut products, avocados, olive oil, nuts, seeds, & purified omega-3 fish oil supplements. Healthy protein includes wild-caught fish, grass-fed red meat and free range chicken, turkey and eggs.
Non-Denatured Whey Protein:
A very useful superfood is non-denatured whey protein from cows and goats that grazed on organic grass alone. These whey peptides boost cellular glutathione stores. Glutathione is our bodies’ most potent defense against oxidative stress (10).
Research has demonstrated that a diet rich in high quality whey protein acts as a potent ACE inhibitor. Additional studies has shown that these whey peptides provide a second metabolic pathway for blood pressure control (11, 12). As they fight oxidative stress they inhibit the release of other vessel constricting components such as endothelin-1.
Berries and Fruit Extracts Role:
Certain berries and fruit extracts also contain powerful anti-hypertensive effects. Grapes contain the polyphenol resveratrol that protects the blood vessel walls and improves the way these cells respond to metabolic shifts that affect blood pressure (13, 14).
This nutrient appears to also reduce salt sensitive cases of hypertension. Resveratrol along with the anthocyanins found in berries also act to fight against the potent inflammatory factors caused by glycolysis.
Pomegranate extract is rich in some of nature’s most powerful polyphenols. This has been demonstrated to act as a natural ACE inhibitor. Pomegranate has also been shown effective in blocking inflammatory damage induced by angiotensin in key tissues involved in blood pressure control (15, 16).
This nutrient also improves the activity of endothelial nitric oxide synthase (eNOS). The presence of eNOS results in greater dilation of the blood vessel and less stress on the vascular wall.
10 Steps to Beat HyperTension:
Here are the best action steps to get started with on your journey to prevent and/or beat hypertension. You should always consult with your physician before stopping or changing medications or taking on new health strategies.
Additionally, you should be working with a functional health practitioner to help guide you through these strategies. This is not an exhaustive list and there are other natural therapeutic strategies that I and functional health practitioners will utilize to help individuals with high blood pressure.
1) Change Your Diet: Follow an Anti-Inflammatory nutrition plan here
2) Reduce Stress: Find ways to reduce stressful activities and enjoy more peace and calm. Learn to thrive under stress by reading this article here
3) Improve Your Sleep: Sleeping a high quality 8-9 hours each night is key to healing and improving blood flow. Follow the steps in this article to improve your sleep.
4) Use a High Quality Non-Denatured Whey Protein: If you don’t have a dairy sensitivity, than this is a fantastic food for reducing blood pressure. You can get that here
5) Include Magnesium Rich Foods: Magnesium helps to relax blood vessel walls. The best magnesium rich foods include dark green leafy veggies, grass-fed dairy, raw cacao and pumpkin seeds. You can also do Epsom salt baths to boost your magnesium levels.
6) Focus on Deep Breathing: Improving your posture, seeing a high quality chiropractor and optimizing your breathing patterns is highly recommended. Follow these tips here to improve your breathing patterns.
7) Ground Your Body: In our society we are surrounded by toxic electromagnetic frequency’s (EMF’s). By going outside daily and walking barefoot on grass, dirt or sand you absorb natural EMF’s from the ground that balance your electrical rhythms. Follow the steps in this article here.
8) Consume Potassium Rich Foods: Potassium helps to lower blood pressure naturally. The best potassium rich foods include lemons & limes, avocados, dark green leafy veggies such as spinach and mushrooms.
9) Use Anti-Oxidant Rich Herbs: Add turmeric, ginger, oregano, garlic, basil, thyme and rosemary to as many dishes as possible and drink organic herbal teas on a regular basis.
10) Power up Your Nrf2 Pathway: This is the key genetic anti-oxidant pathway. Adding in clinical dosages of resveratrol, curcumin, sulfuraphane and Green tea ECGC can be extraordinarily beneficial. I use Nrf2 Power here to improve this pathway. I always get my chronic hypertensive patients on Nrf2 Power.
Sources For This Article Include:
- CDC – High Blood Pressure Fact Sheet Link Here
- Harrison DG, Gongora MC. Oxidative stress and hypertension. Med Clin North Am. 2009 May;93(3):621-35. PMID: 19427495
- Touyz RM. Reactive oxygen species, vascular oxidative stress, and redox signaling in hypertension: what is the clinical significance? Hypertension. 2004 Sep;44(3):248-52. PMID: 15262903
- Touyz RM. Oxidative stress and vascular damage in hypertension. Curr Hypertens Rep. 2000 Feb;2(1):98-105. PMID: 10981135
- Touyz RM. Reactive oxygen species in vascular biology: role in arterial hypertension. Expert Rev Cardiovasc Ther. 2003 May;1(1):91-106. PMID: 15030300
- Sowers JR. Hypertension, angiotensin II, and oxidative stress. N Engl J Med. 2002 Jun 20;346(25):1999-2001. PMID: 12075063
- Zhou MS, Schulman IH, Raij L. Role of angiotensin II and oxidative stress in vascular insulin resistance linked to hypertension. Am J Physiol Heart Circ Physiol. 2009 Mar;296(3):H833-9. PMID: 19151253
- Zhou A, Carrell RW, Murphy MP, Wei Z, Yan Y, Stanley PL, Stein PE, Broughton Pipkin F, Read RJ. A redox switch in angiotensinogen modulates angiotensin release. Nature. 2010 Nov 4;468(7320):108-11. PMID: 20927107
- Ye T, Zhen J, Du Y, Zhou JK, Peng A, Vaziri ND, Mohan C, Xu Y, Zhou XJ. Green tea polyphenol (-)-epigallocatechin-3-gallate restores Nrf2 activity and ameliorates crescentic glomerulonephritis. PLoS One. 2015 Mar 18;10(3):e0119543. PMID: 25785827
- Mytilineou C, Kramer BC, Yabut JA. Glutathione depletion and oxidative stress. Parkinsonism Relat Disord. 2002 Sep;8(6):385-7. PMID: 12217624
- Pihlanto-Leppälä A, Koskinen P, Piilola K, Tupasela T, Korhonen H. Angiotensin I-converting enzyme inhibitory properties of whey protein digests: concentration and characterization of active peptides. J Dairy Res. 2000 Feb;67(1):53-64. PMID: 10717843
- Car H, Koprowicz T, Tokajuk A, Tokajuk A. [The effect of natural whey proteins on mechanisms of blood pressure regulation]. Postepy Hig Med Dosw (Online). 2014 Feb 6;68:172-8. PMID: 24662785
- Dolinsky VW, Chakrabarti S, Pereira TJ, Oka T, Levasseur J, Beker D, Zordoky BN, Morton JS, Nagendran J, Lopaschuk GD, Davidge ST, Dyck JR. Resveratrol prevents hypertension and cardiac hypertrophy in hypertensive rats and mice. Biochim Biophys Acta. 2013 Oct;1832(10):1723-33. PMID: 23707558
- Hamza SM, Dyck JR. Systemic and renal oxidative stress in the pathogenesis of hypertension: modulation of long-term control of arterial blood pressure by resveratrol. Front Physiol. 2014 Aug 5;5:292. PMID: 25140155
- Stowe CB. The effects of pomegranate juice consumption on blood pressure and cardiovascular health. Complement Ther Clin Pract. 2011 May;17(2):113-5. PMID: 21457902
- Aviram M, Dornfeld L. Pomegranate juice consumption inhibits serum angiotensin converting enzyme activity and reduces systolic blood pressure. Atherosclerosis. 2001 Sep;158(1):195-8. PMID: 11500191