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What Causes High Blood Pressure
High blood pressure is strongly associated with excess weight. However, the real culprit is not the weight itself but elevated insulin levels that can promote weight gain.
Insulin is known as a blood sugar-lowering hormone that is released whenever you eat something. Sugar and other carbohydrates have the highest impact on insulin, but also protein leads to insulin release.
The body regulates blood pressure through the interplay of two electrolytes, namely sodium and potassium. An excess of sodium increases blood volume and thereby increases blood pressure .
Insulin increases the reabsorption of sodium by the kidneys . Multiple high-carb meals per day that keep insulin elevated for most of the time. Chronically elevated insulin levels also make cells resistant to insulin , which requires more insulin to control blood sugar . So high insulin leads to even more insulin, which can cause high blood pressure over time.
Also, fructose, otherwise known as fruit sugar, promotes sodium retention by the kidneys, thereby raising blood pressure .
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Key Takeaways: What Is The Best Diet For Heart Disease
The current evidence is leaning toward a Mediterranean keto diet as being an ideal diet for addressing the many common risk factors for heart disease and its complications. This approach seems to provide us with all of the benefits of the keto diet and Mediterranean diet for heart health in one simple diet.
However, no studies have been done on cardiovascular disease incidence and mortality after following the Mediterranean keto diet, so it is difficult to determine if Mediterranean keto is any better or worse than the normal Mediterranean diet.
That being said, it is reasonable to speculate that a ketogenic version of the Mediterranean diet may have an edge over a normal Mediterranean diet because of the potential added benefits of decreasing carb intake and increasing ketone use. To learn more about this, you can follow our guide to the Ketogenic Mediterranean Diet.
Can Improve Heart Health
One way to improve heart health is to consume less cholesterol. With the Keto diet, you have a wide selection of foods to choose from. Choosing right is important in taking advantage of the diets health benefits.
If youre looking to lower cholesterol, its best to consume healthy fats such as avocado. Instead of the less healthy fats found in meat. Though, finding a balance between foods high in protein and fat is the way to go.
This means eating food across the whole Ketogenic spectrum is the best way to improve heart health. From pork rinds to cauliflower, eating right is important in living healthy.
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High Levels Of Insulin:
Not only obesity but higher levels of insulin also contributes to weight gain hence increasing BP. Insulin is also known as a blood-sugar-lowering hormone. It is usually released when you eat something, but the high consumption of carbs leads to a higher insulin release.
When insulin is released in large amounts, the kidneys have to reabsorb more sodium to function properly hence exerting more pressure on blood vessels walls cells become resistant to elevated insulin levels, that means, more insulin is required to control the blood sugar level of the body.
A low carb diet I-e, the ketogenic diet, is recommended to maintain insulin levels to make kidneys function properly.
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Practical Applications: What Should You Do With Your Diet To Help Prevent Heart Disease
There are various diet approaches you can use to prevent heart disease. Research indicates that a diet with these characteristics is the best for your heart:
- Plenty of whole plant foods .
- Lower intake of carbs than a typical western diet. Restricting carbs to the point of following a keto diet may help improve triglycerides, blood sugar, cholesterol, and body composition more than higher-carb diets.
- Minimal intake of alcohol and processed foods.
- Adequate omega-3 intake .
- Lower in saturated fats and higher in polyunsaturated fats. Think olive oil instead of butter.
This diet approach is likely to provide you with the benefits of both the keto diet and the Mediterranean diet such as:
- Reduced blood sugar, triglycerides, and LDL cholesterol levels
- Increased HDL cholesterol
With any diet change, however, make sure you are monitoring your health and following an approach that you can turn into a heart-healthy lifestyle. Those with familial hypercholesterolemia and/or hypothyroid issues, in particular, need to be especially cautious with low-carb, high-fat eating.
Give the diet a try for at least a month and monitor your health throughout the process. If you find the Mediterranean keto diet is not improving your health and well being, then a non-keto Mediterranean diet with more high-carb plant foods may be a better option.
To help you get started, check out our comprehensive article on the Mediterranean Ketogenic Diet.
Your Body Is Building Up Insulin Resistance
As previously mentioned by Dr. Djordjevic, its possible that eating too much fat can in fact lead to insulin resistance. But what is insulin resistance and how can the keto diet cause it? Dr. Carla Hightower, physician and founder of Living Health Works, explains, The keto diet impairs your muscles ability to take up glucose in response to insulin a disorder called insulin resistance. Normally, insulin acts like a key, unlocking muscle cell membranes and allowing glucose to enter and serve as fuel, she says. But, when muscle cells become insulin resistant, glucose accumulates in the blood instead of entering the cells where it belongs. As a result, the keto diet increases the risk for high blood glucose , low energy, and fatigue.
Additionally, according to Dr. Hightower, On a keto diet, the body tends to burn not only fat but muscle, as well. This can weaken the muscles and make it difficult for people to exercise. Consequently, individuals on a keto diet are more likely to gain weight, which, by itself, causes insulin resistance . Although for some people, the keto diet may result in short-term weight loss, the diet is unhealthy and unsustainable for most people long term.
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Keto Diet And Cholesterol: Does It Help Or Hurt
Given the fact that the ketogenic diet is a high-fat, low-carb diet one which emphasizes foods like coconut oil, butter and meat this leaves many people wondering: Is the keto diet bad for your heart? Despite what you might think, the keto diet has actually been associated with improvements in cardiovascular health.
Is the keto diet safe for someone with high cholesterol? Because keto is rich in fats, including saturated fat and cholesterol found naturally in animal-derived foods like eggs and meat, many people will experience an increase in cholesterol after beginning the keto diet. However, studies suggest the connection between the keto diet and cholesterol is actually positive.
Recently, weve come to understand that higher cholesterol isnt always a bad thing, and rather that experiencing chronic inflammation as well as elevated triglycerides, due to causes like an overall poor diet, insulin resistance and unhealthy lifestyle, is likely a much bigger threat.
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Weight Gain After Keto
Still, the long-term viability of keto isnt clear.
While the short-term results are well-documented, theres little research on whether following a keto diet is a safe or effective way to keep weight off indefinitely.
Based on the literature, keto diets may be associated with some improvements in cardiovascular risk factors such as obesity, and type 2 diabetes, but these effects are usually limited in time, Ryskamp says.
Worse, she adds, many people gain back the pounds after stopping keto.
Research has found that weight, cholesterol and blood pressure fluctuations caused by yo-yo dieting can increase the risk of heart attack or stroke by 40 percent.
Says Ryskamp: The best diet for an individual is one they can achieve the positive results they desire, such as steady, maintainable weight loss and improvement in biomarkers.
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.
Read Also: What Are The Symptoms For High Blood Pressure
What Is Heart Disease
Heart diseases are a group of disorders of the heart and blood vessels. In general, they fall into these categories:
- Coronary heart disease disease of the blood vessels supplying the heart muscle.
- Cerebrovascular disease disease of the blood vessels supplying the brain.
- Peripheral arterial disease disease of blood vessels supplying the arms and legs.
- Rheumatic heart disease damage to the heart muscle and heart valves from rheumatic fever, caused by streptococcal bacteria.
- Congenital heart disease malformations of heart structure existing at birth.
- Deep vein thrombosis and pulmonary embolism blood clots in the leg veins, which can dislodge and move to the heart and lungs.
The most common, preventable, and reversible type of heart disease is coronary heart disease or coronary artery disease. This occurs when the arteries that supply blood to heart muscle become hardened and narrowed as plaque accumulates on their inner walls. The technical term for this is atherosclerosis.
As atherosclerosis worsens, less blood is allowed to flow through the arteries. As a result, the heart muscle cant get the blood or oxygen it needs. This can lead to chest pain or a heart attack.
Most heart attacks happen when a blood clot suddenly cuts off the hearts blood supply, causing permanent heart damage. These clots typically form at the site of a ruptured arterial plaque.
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