High Blood Pressure and Metabolic Syndrome

Hypertension- a canary in the coal mine

Hypertension, otherwise known as high blood pressure, is a very common problem. About a
third of the US adult population has hypertension. It is not a problem that most of the time can be felt at all. Only when it rises suddenly might a person actually feel it. High blood pressure is associated with heart attacks and other forms of coronary artery disease and strokes. That is one reason it is important to recognize high blood pressure and take steps to bring it down.

Without checking it, high blood pressure can be present for many many years while organ
damage silently and slowly accrues. Usually elevated pressure does not exist in isolation. It
usually travels with one or several other signs of chronic disease. Together this five pack of risks is called The Metabolic Syndrome , a widely recognized condition that signals poor metabolic health and future diabetes, heart problems, strokes and cancer. (The five are: Blood pressure >130 over 85, Low HDL cholesterol, high triglycerides, above normal fasting blood sugar, and a big waistline. (National Cholesterol Education Program, ATP III 2005)

The quick fix for most blood cases of high blood pressure is medications. Blood pressure
medications do work simply and usually without detectable side effects. Observational studies suggest having lower blood pressure correlates with fewer cardiovascular events and longer life. This, however, is different from saying that drug therapy used to achieve lower levels is universally beneficial. Instead, it shows that having naturally low blood pressure from genuine good health is beneficial. That can be achieved through healthy lifestyles. Unfortunately the pills do not do anything to address the other elements of metabolic syndrome.

A critically important step to address all of the Metabolic Syndrome is to make meaningful diet changes. For years, that was thought to mean cutting down on sodium and there still is some truth to that. Extreme salt reduction does result in a small blood pressure reduction although it does so by raising heart rate and increased work on the kidneys. Another dietary change also reduces blood pressure and it does so much more than salt restriction.That diet change is sugar and carbohydrate restriction. Carbohydrates which are found in starchy foods induce the pancreas to secrete insulin. While insulin is essential for many metabolic functions, too much of it is a very bad thing. Chronically elevated insulin causes high blood pressure in several ways.

It causes the kidneys to retain sodium & water in the blood. It also thickens & stiffens the walls of arteries. Eating foods that are low in carbohydrate and sugars is frequently a quick way to lower fasting insulin and thus, also blood pressure without resorting to pills. Carbohydrate reduction simultaneously addresses the entire metabolic syndrome. Nice, huh?

Reducing sugars and starch also controls diabetes and shrinks dangerous abdominal fat, both associated with more severe COVID-19 disease. In summation, a quality diet can improve blood pressure, weight, blood sugar and keeps immunity in fighting shape. Now is the best time ever to eat right.

Eric J. Sodicoff, MD

HIGH BLOOD PRESSURE & STROKE AWARENESS

 

High blood pressure affects 1 in 3 adults in the United States. In this article, we explain what high blood pressure is, foods that can help to reduce high blood pressure, and some easy lifestyle changes that you can start incorporating today.

 

WHAT IS HIGH BLOOD PRESSURE?

High blood pressure, otherwise known as hypertension, is the presence of abnormally high amounts of pressure of blood against blood vessels and artery walls as the heart contracts. There are many reasons high blood pressure develops, but research is now finding inflammation could be playing a significant role in the development and progression of high blood pressure for many individuals.

 

WHAT IS CONSIDERED HIGH BLOOD PRESSURE?

Normal Pressure: Less than 120/80

Pre-high blood pressure: 120–139/80–89

Stage 1 High blood pressure: 140–159/90–99

Stage 2 High blood pressure: 160 and above/100 and above

 

WHAT IS A STROKE?

A stroke occurs when a blood vessel that carries oxygen and nutrients to the brain becomes blocked by a clot or bursts (or ruptures). There are different forms of stroke, and some can be life-threatening and require immediate medical attention. High blood pressure is the number one controllable risk factor for having a stroke.

 

SPOTTING A STROKE

F.A.S.T.  is an acronym for helping to remember the signs of a stroke. By recognizing the signs of a stroke, it can help save time and save lives.

 

F-Face     One side of the face droops. Ask the person to try to smile.

A-Arms    Numbness or weakness occurs on one arm. Ask the person to lift up both arms.

S-Speech Speech becomes slurred. Ask the person to repeat back a simple sentence.

T-Time     Time is of the essence. If a person displays any of these symptoms, call 911 and get them                       immediate medical attention.

 

WHAT IS METABOLIC SYNDROME? HOW DOES IT INFLUENCE HIGH BLOOD PRESSURE & INCREASE THE CHANCE OF STROKES?

Metabolic Syndrome

Metabolic syndrome is the presence of three or more of the following health conditions: high blood pressure, elevated triglycerides, elevated blood sugar, low HDL cholesterol, or abdominal obesity (defined by waist circumference). However, elevated blood sugars are the underlying key driver of metabolic syndrome.

 

Metabolic syndrome is an inflammatory health condition, making it a severe risk factor for high blood pressure and increasing the chance of a stroke. Luckily, a healthy diet can help manage or even reverse metabolic syndrome!

 

SIMPLEX HEALTH’s NUTRITIONAL TIPS FOR CONTROLLING HIGH BLOOD PRESSURE AND STROKE

AVOID PRO-INFLAMMATORY FOODS

Refined Fats: 

●       Vegetable, soybean, safflower, sunflower, canola, corn, & cottonseed oil

●       Trans fats or “hydrogenated oils.”

 

Refined Sugars or Carbohydrates

●       Bread & bread products (tortillas, bagels, English muffins, etc.), cereal, chips, sweets

 

High Refined Sodium-Containing Foods

●        Canned, packaged, or processed foods (think: processed cheese, canned soups, frozen meals, processed meats, bread, salad dressings, sauces, etc.)

 

CONSUME FOODS & NUTRIENTS THAT SUPPORT YOUR HEART HEALTH  

Omega-3 Fatty Acids: Omega 3 fatty acids are important for fighting inflammation.        

●       Dietary sources include wild-caught fish and seafood, grass-fed beef, walnuts,  chia seeds, and flaxseeds.

 

In addition to omega-3 rich foods, additional healthy fats can also improve your cholesterol profile and reduce inflammation.

●       Raw nuts and seeds, avocados and avocado oil, extra virgin olive oil and olives, pasture-raised eggs (yolks), full-fat coconut milk, and unrefined coconut oil.

 

Potassium: Potassium is an important electrolyte that helps to balance out the adverse effects of too much sodium (salt) on blood pressure.  Eating a diet high in processed foods which tend to be high in refined salt, and not eating enough vegetables and fruit can contribute to higher blood pressure.

●       Potassium-rich foods include avocados, sweet potatoes, bananas, melons, broccoli, dark leafy greens, tomatoes, and even oily fish (wild-caught salmon, tuna, halibut).

 

Magnesium: Magnesium helps to relax and dilate blood vessels, which may reduce pressure on artery walls.

●       Magnesium-rich foods include dark chocolate, dark leafy greens, avocado, and nuts and seeds.

 

B-Vitamins: When insufficient levels of certain B-vitamins are present, blood levels of homocysteine can increase, which may increase the risk of heart disease.

●       Foods rich in B-vitamins include salmon, trout, oysters, clams, mussels, liver, and egg yolks. Vitamin B9 (folate) is found most abundantly in green leafy vegetables. Aim to include about 1 cup of green leafy vegetables a day. If you are on blood thinning medication, talk to your physician or dietitian first before increasing your intake of green leafy vegetables. 

 

Garlic

●       Garlic acts as a natural vasodilator. Use fresh garlic to flavor dishes.

 

Turmeric & Ginger: Both turmeric and ginger contain potent anti-inflammatory compounds. These anti-inflammatory properties may help lower blood pressure and protect the blood vessels from damage.  Add fresh grated ginger or turmeric to cooking or use in smoothies and tea.

 

Vitamin K2: Low vitamin K status has been linked to higher blood pressure and stiffer arteries in studies. Vitamin K2 may stop the progression of arterial stiffness. 

●       Sources of vitamin K include green leafy vegetables (K1) and fermented foods and liver (K2).

 

Vitamin D: Vitamin D deficiency may be linked to heart disease and an increased risk of high blood pressure.

●       Sources of vitamin D in the diet include pastured raised eggs, mushrooms, fatty fish and liver. Getting 15-20 minutes of sun exposure most days also increases vitamin D levels. If you’re unable to obtain adequate vitamin D from your diet or sunlight, discuss vitamin D supplementation with your physician or dietitian. 

 

CoQ10: Co10 is a powerful antioxidant found in every cell of the body, especially the heart. When taken as a supplement, it may help reduce blood pressure and protect the heart.

 

 

ADDITIONAL LIFESTYLE CHANGES TO CONSIDER

In addition to diet, there are several other important lifestyle changes to consider.

 

Weight Loss: A weight loss of as little as 10 pounds can have significant effects on lowering blood pressure: The average reduction is 4.5 points systolic over 3.2 points diastolic.

 

Physical Activity: Being sedentary can increase the risk of high blood pressure. Including regular physical activity reduces stress, facilitates weight loss, and strengthens the heart. Aim for at least 30-45 minutes of exercise a day.

 

Limit Alcohol Intake: Excess alcohol consumption has been shown to promote pro-inflammatory processes, both causing and worsening high blood pressure. It’s important to limit alcohol intake to prevent negative cardiovascular side effects.

 

Tobacco Use: Smoking is a well-known risk factor for stroke and heart attack and smokers are more likely to develop high blood pressure. Tobacco use causes damage to the lining of the arteries which can promote inflammation, worsening high blood pressure

 

Remember, healthy eating isn't an all-or-nothing proposition. What's most important is that, on average, you eat healthier foods with plenty of variety — both to keep your diet nutritious and to avoid boredom or extremes. And with the DASH diet, you can have both.

 

Changing your diet and incorporating movement can significantly reduce high blood pressure. Though we have provided some basic guidelines for managing your blood pressure, it is recommended that you meet with a Registered Dietitian to develop a custom health care plan that is catered to your needs.

 

WHAT IS SIMPLEX HEALTH?

Simplex Health implements the functional medicine model into healthcare, corporate and personal health settings by developing evidence-based protocols that align with the Institute of Functional Medicine. Simplex Health’s Registered Dietitians and Health Coaches administer transformational nutrition protocols and behavioral therapies that treat the person, not the symptom. Their services can be accessed virtually with live telehealth appointments or in-person at their offices located throughout the greater Philadelphia region. Ask your physician at PMA Medical Specialists if interested in meeting with a Simplex Health dietitian.

 PATIENT SUCCESS STORY

Judy, a 56-year-old female, was able to reduce her blood pressure medicine by half with Simplex Health’s Simplex15, a restorative metabolic protocol. By making easy and sustainable diet and lifestyle changes, Judy lost 31 lbs, and she is not stopping. With the support of her Simplex Health Registered Dietitian, Health Coach, and her custom health plan, Judy now feels confident she can reach her goal weight. 

Stephanie Biggs, Simplex Health

Courtney Kassis, Simplex Health