Is Keto Diet Good For Runners
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Lowers High Blood Pressure
A diet high in fats and low in carbohydrates along with some physical activity can help manage high blood pressure. But choose your fats wisely. You should only opt for healthy ones otherwise it can have an adverse effect on your heart.
Nutritionist Monisha Ashokan says, “Whether keto diet brings down the blood pressure or not highly depends on the kinds of food you choose to eat as a part of your diet. Some of the keto and heart friendly foods that can be included in a keto diet plan are eggs, lean meats, fatty fish, nuts ,seeds, avocados etc. Foods high in fat does not mean, you can eat any kind unhealthy fats like butter or oil. If you choose healthy fat and combine it with recommended amount of fibre, it will bring the cholesterol down as fibre binds with cholesterol and throws it out of the body. As a result the blood pressure lowers since there is less pressure the heart needs to exert to pump blood due to absence of cholesterol. Therefore, you can choose keto diet if you have high BP . However a well balanced diet is always much easier to lower high blood pressure .
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Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.
Can Cutting The Carbs Help
Perhaps the most common reason people switch to a ketogenic diet is for weight loss. The relationship between ketosis and fat-burning is well documented.
But beyond the weight scale, what effect does this ultra-low-carb diet have on the body and on blood pressure in particular?
First, let’s establish what blood pressure really is.
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With Rheumatoid Arthritis Im Not Physically Able To Do All Types Of Activitybut I Love To Walk
Walking is the easiest thing for me to do, and I really enjoy it. I also have dogs, so we get out and walk almost two miles several times a week. I went from being hardly able to because of the fact that I weighed almost 400 pounds to being able to walk all over England and Scotland a few months ago on a trip overseas. It was such an amazing feeling!
Blood Pressure And Obesity
Your blood pressure is a measure of the force exerted on the walls of your veins and arteries.
The two numbers you’ll hear a doctor read are your systolic blood pressure and your diastolic blood pressure .
An adult with average blood pressure will get a reading around 120 / 80 . If your systolic is above 130, or if your diastolic is above 80, you have high blood pressure.
You’re far from alone if this is the case! Nearly a third of all Americans have high blood pressure.
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The Takeaway: Is A Keto Diet Good For Your Blood Pressure
Following a healthy keto diet is a great way to help manage your blood pressure.
Keto not only keeps your insulin in check, but it helps you avoid certain foods that can increase your risk for hypertension like high fructose corn syrup and other refined carbohydrates.
One area of caution: Many keto-friendly foods also fall under the category of processed food. Make sure youre watching your intake of processed meats, cheese, and other low-quality packaged foods that contain excessive amounts of sodium.
If youre just starting keto, or need a little guidance on how to follow a clean keto diet check out this kickstart guide for tips and lists of foods to eat and avoid.
What Were The Basic Results
The rats all put on weight and increased their blood pressure during the 4-week dietary study .
The rats on a high-fat diet put on more weight:
- female rats increased in weight by 15% with the normal-fat diet versus a 20% increase with the high-fat diet
- male rats increased in weight by 18% with the normal-fat diet versus a 29% increase with the high-fat diet
Blood glucose levels and blood cholesterol levels didn’t differ between the 2 diets, though triglyceride levels reduced in males fed the high-fat diet.
Both female and male rats showed more increased systolic blood pressure if they’d been on a high-fat diet.
Because the results were presented only in a graph, we can’t give the exact figures, but these are estimates.
Male and female rats on the normal-fat diet had an average increase in blood pressure of about 9%, while rats on the high-fat diet had an average increase in blood pressure of about 31%.
And male and female rats showed an increase in the percentage of inflammatory CD4 T cells in the aorta and kidneys.
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Managing Blood Sugar With The Keto Diet
The Ketogenic Diet has been proven to be very effective for managing blood sugar levels in people with Type 2 diabetes , Metabolic Syndrome, and pre-diabetes. The common causes of these metabolic disorders are insulin resistance, in combination with high levels of insulin 1.
What is insulin resistance and what are its causes?
Insulin resistance occurs whenour cells resist the action of the hormone insulinand are unable to use it effectively, which leads to high blood sugar. In response to the rising levels of blood sugar, or glucose, our pancreas releases even more insulin, leading to high insulin levels, or hyperinsulinemia. This rise in insulin also appears to be one of the underlying factors leading to weight gain, and is often both a resultand a driverof insulin resistance.
The opposite of insulin resistance is insulin sensitivity, which determines how effectively the body utilizes carbohydrates and how much insulin needs to be released in order to process the glucose in a healthy and balanced way. There appears to be an inverse relationship between insulin sensitivity and the bodys storage of energy in the form of fat so the higher your insulin sensitivity, the less energy your body will tend to store in the form of fat.
What Causes Low Blood Pressure
Genetics, family history, and being very physically fit can all contribute to lower than normal blood pressure. Your lower blood pressure may simply be normal for you.
Sometimes low blood pressure can indicate another health condition that needs treatment or assessment. The following conditions can cause low blood pressure:6
- Anemia or nutritional deficiencies, particularly deficiencies in folate and B vitamins.
- Early pregnancy.
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How Does Keto Help
Obesity is a leading cause of hypertension . There can be other causes, but for someone overweight looking to lower their blood pressure, shedding extra fat is probably the place to start.
Other common causes for hypertension that may supersede obesity:
- smoking cigarettes
- a high-carb diet
- genetic predisposition
This explains why keto is a solution. By shifting the body into ketosis, a high-fat diet without carbohydrates, one forces the body to burn fat.
Keep at it, and the ketogenic diet can help you lose weight more quickly than other diets without ever restricting the number of calories you eat in a day.
Additionally, the ketogenic diet is associated with appetite suppression, increased energy expenditure, and lowered insulin levels , all of which contribute to fighting hypertension.
Vitamins To Take To Lose Weight
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Is Keto A Good Choice If You Have Both High Cholesterol And High Blood Pressure
If you have high cholesterol and high blood pressure, its important to talk with your doctor before deciding to go on a ketogenic diet. Your doctor will take your specific circumstances into consideration, such as overall health, the medications you take, and other risk factors, before approving a keto diet.
With some studies showing keto may potentially improve cholesterol and blood pressure levels, it might be worth asking your healthcare professional about it.
Ketogenic Diet In Diabetes
One small study had 11 women with type 2 diabetes follow a ketogenic diet for 90 days. After the 90 days, results revealed an increase in HDL cholesterol, a decrease in triglycerides, and no significant changes in LDL cholesterol among participants. Additionally, the study showed decreased body weight and blood pressure.
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Is Ketosis Hard On Your Heart
There is medical evidence that prolonged ketosis , can have negative health effects. By depriving the body of carbohydrates, the keto dieter may also exclude the nutritional vitamins, minerals, and antioxidants contained in such foods as fruits, starchy veggies, and whole grains.
Going without these nutrients can lead to negative health outcomes, such as, counter-intuitively, heart disease. And any diet that is personally unmanageable can lead to “yo-yoing” on and off the diet, causing weight gain and other harmful effects.
Ketogenic Diet: Better Than A Pill For Lowering Blood Pressure
Most studies showing the ketogenic diets impact on blood pressure stack it up against lower fat alternatives. A team of research scientists headed by Doctor William S. Yancy decided to add another variable in the mix: the drug Orlistat.
Multiple clinical trials indicate that regularly taking Orlistat leads to a modest, additional weight-loss of 2-3 kilogram per year.
In their 2010 study, this team recruited 146 overweight/obese patients from the Department of Veterans Affairs primary clinic in North Carolina for a 48 week-long trial. These subjects had an average age of 52 years, 72% were men, and 32% had diabetes mellitus . About 30% had hypertension.
The researchers randomly assigned them to one of two intervention groups. The first group of 72, called the low-carbohydrate ketogenic diet group, consumed an average of 40-60 grams of carbohydrates per day and were asked to maintain a 500-1000 kilocalorie deficit of energy per day.
The second group of 74 consumed a low-fat diet with 30% of energy or less from fat and the same calorie deficit. Additionally, they took three 120 mg of Orlistat per day. They were designated as the Orlistat + low-fat group.
To compare the effectiveness of each intervention, the researchers measured key metabolic parameters including blood pressure and body weight. All subjects were asked to exercise on their own for 30 minutes at least 3 times per week and asked to drink six to eight glasses of fluids daily.
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High Levels Of Insulin
Insulin resistance and hypertension have a cause and effect relationship. High levels of insulin can increase the reabsorption of sodium by your kidneys.
As you learned above, high levels of sodium increase the volume of your blood and can, therefore, increase your blood pressure .
Elevated levels of insulin can also activate your sympathetic nervous system, which drives up your blood pressure.
For this reason, keeping your blood glucose and insulin levels steady is essential to managing blood pressure. Both impact your sympathetic nervous function and your sodium to potassium ratio.
Data Sources And Search
A comprehensive literature search was carried out in the MEDLINE database . The search has been restricted to papers published in English without time limit. The authors sought literature by examining reference lists in original articles and reviews. We have included in this review only systematic reviews, metanalyses, randomized trials, and randomized controlled trials, selecting studies in which the intervention was ketogenic diet or very low carbohydrate ketogenic diet and one of the main objectives was to examine the effects on exercise capacity and/or on blood pressure levels.
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What Is A Healthy Blood Pressure
According to the American Heart Association , the standard human blood pressure is 120/80 mm Hg. Healthy blood pressure is typically below these numbers. People with a systolic blood pressure between 120-139 mm Hg and a diastolic blood pressure between 80-90 mm Hg typically have a condition called prehypertension.
If left unchecked, this can progress to hypertension, a condition in which blood pressure is consistently over 140/90 mm Hg. Over time, this can lead to a variety of clinical complications.
According to an evaluation by research scientists in the Journal of American Medicine, hypertension is the most common condition seen in primary care and leads to myocardial infarction, stroke, renal failure, and death if not detected early and treated appropriately.
A recent intervention study published in the New England Journal of Medicine on almost 10,000 participants lasting 3.25 years underscored the importance of a healthy blood pressure. Their data showed participants who had successfully lowered their systolic blood pressure below 120 mm Hg had a 21% lower chance of death compared to participants who kept their systolic blood pressure between 121 mm Hg to 140 mm Hg.
Can A Keto Diet Lower Blood Pressure
- 07 Mar, 2020
Among the various common health problems we face, is the unstable Blood Pressure levels. The blood pressure levels on either side of the continuum, higher or lower make you prone to cardiovascular diseases and increase your chances of heart attacks and brain hemorrhage. Its also an indicator of kidney failure risks. High blood pressure is an indicator of serious problems related to your vital organs like the heart, brain, and kidneys. Its very important to know how to manage high blood pressure. Before learning what high blood pressure means, you should know what is Blood Pressure? You also have a question: will Keto diet lower blood pressure?
What is Blood Pressure?
As your heart beats, it pumps the blood throughout our body to provide it the required oxygen and energy. As the blood is pumped, it runs through the blood vessels and is pushed to the walls of the blood vessels, which creates pressure in the vessels. The intensity of this pressure makes up your blood pressure. This blood pressure, if too high, puts a higher strain on your blood vessels, which may then lead to heart attacks, hemorrhages, or kidney issues. The blood pressure is measured using a device called a sphygmomanometer. The blood pressure is measured on two parameters, the systole, and the diastole. Systole is the blood pressure when your heart beats and the diastole is the blood pressure when your heart relaxes between the adjacent beats. Its denoted as Systole/Diastole.
Too Much Salt!
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Low Carb Diet Shown To Reduce High Blood Pressure
Following a low-carb diet has once again shown to have significant health benefits, according to research.
The study, carried out by Dr David Unwin, has shown ditching stodgy carbs improves high-blood pressure, which is the second biggest known global risk factor for disease after poor diet.
In a previous trial the low-carb diet had already shown promising results in improving hypertension, weight and reducing medication needs.
But Dr Unwin wanted to further investigate these findings among a bigger group of people in a real-world setting.
This latest study involved 154 people who either had type 2 diabetes or impaired glucose tolerance from Dr Unwins Southport practice, Norwood Surgery.
They were asked to follow a low-carb diet for two years and over the course of that time their cardiovascular health was examined.
The findings showed they experienced significant and substantial reductions in blood pressure and weight, which led to a 20 per cent decrease in the amount of medication the group as a whole were taking.
Dr Unwin said: This novel and potentially highly effective dietary modification, done very cheaply alongside routine care, offers hope that should be tested in a large prospective trial.
Read the full study here.