Ketogenic Foods that Lower Blood Pressure

Healthy eating, keto ketogenic foods that lower blood pressure

Fighting high blood pressure with the power of Ketogenic foods

Before we provide a list of things to eat, it’s important that you understand what is desirable in foods that lower blood pressure:

  • Sodium
    This important mineral does a lot for the body, regulating fluids and helping with electrical pulses. One of the drawbacks to sodium is that when the bloodstream has high quantities of sodium, it retains more water. This effectively increases the quantity of blood and thus raises pressure within the circulatory system. Much like a hose has added pressure when you open the faucet to full open.  Processed foods contain the majority of sodium in the average American’s diet, so in order to reduce sodium quantity, either reduce the processed foods from your diet or start paying attention to the sodium quantities in them.
  • Potassium
    This is the Yin to the Yang of Salt. Potassium balances out sodium in the system and helps the kidneys to excrete excess sodium from the blood. The typical US diet is overabundant in sodium and is lacking in potassium, which is part of the reason 90% of adult Americans will have hypertension in their lifetime.
  • Magnesium and Calcium
    These two elements are complementary to each other and should be consumed in a 2:1 ratio Calcium:Magnesium. For the purposes of high blood pressure they work to help relax the muscle tissue around the blood vessels allowing the vessels to widen and reduce pressure in the system. A recent study of meta data concluded a significant correlation between Magnesium supplementation and modest decreases in hypertension. Ideally, you would try and eat your calcium sources in the mornings and your magnesium in the evening due to them competing for the same absorption channels.
  • Flavonoids (BioFlavonoids)
    These are a kind of antioxidant that is found in various foods and beverages. Antioxidants protect cells against damage caused by free radicals, which leads to oxidative stress and cell damage. Oxidative stress is linked with cancer, aging, atherosclerosis, ischemic injury, inflammation, and neurodegenerative diseases. A study found that consuming berries rich in Flavonoids might prevent hypertension, and possibly help to reduce high blood pressure.
  • Fiber
    Soluble fiber can reduce both “bad” LDL and overall cholesterol by binding with cholesterol particles in your digestive system and moving them out of the body before they’re absorbed.

The typical American diet is lacking in many of these nutrients/minerals. So it makes sense that the #1 cause of death in the US is heart disease, with high blood pressure being perhaps the largest contributor. We need to eat foods that are minimally processed and nutrient dense, which is one of the tenets of a Ketogenic diet.  Let’s make an effort to consume foods that lower blood pressure.

Ketogenic Foods that Lower Blood Pressure

If you’re on a ketogenic diet, you’re likely bordering on deficient in regards to potassium unless you’re making a concerted effort to get enough.

High Potassium Foods

  • Swiss chard (960 mg per cup)
  • Avocado (874 mg per cup)
  • Spinach (838 mg per cup)
  • Crimini mushrooms (635 mg in 5 ounces)
  • Broccoli (505 mg per cup)
  • Brussels sprouts (494 mg per cup)
  • Celery (344 mg per cup)
  • Romaine lettuce (324 mg per 2 cups)

Spinach can be added to most dishes, casseroles, eggs, curries, pasta sauces adding some much needed nutrients to almost any dish.

Canned vegetables often contain a lot of sodium, so pay attention to the labels when going with canned products.

High Magnesium Foods

  • Spinach — 1 cup: 157 mg
  • Chard — 1 cup: 154 mg
  • Pumpkin seeds — 1/8 cup: 92 mg
  • Yogurt or Kefir — 1 cup: 50 mg (homemade unsweetened yogurt)
  • Almonds — 1 ounce: 80 mg (almonds are a high carb nut)
  • Black Beans — ½ cup: 60 mg
  • Avocado — 1 medium: 58 mg
  • Dark Chocolate — 1 square: 95 mg (high carbs, eat moderately)

High Calcium Foods

  • Raw Milk 1 cup: 300 mg (careful of carbs)
  • Heavy Cream 1 cup: 155mg
  • Kale (cooked) 1 cup: 245 mg
  • Sardines (with bones) 2 ounces: 217 mg (careful of sodium content)
  • Yogurt or Kefir 6 oz: 300 mg (homemade unsweetened yogurt)
  • Broccoli 1 ½ cup cooked: 93 mg
  • Watercress 1 cup: 41 mg
  • Cheese 1 oz: 224 mg
  • Bok Choy 1 cup: 158 mg

* Whole milk and Heavy Cream have the similar ratio of carbs to calcium, so if you drinking solely for calcium intake, they’re both equal in that regard.
Flavonoids

There are many subclasses of flavonoids and then multiple types within those classes. So in order to get a well rounded supply of Flavonoids, ensure that you eat a diet with a large variety of foods containing flavonoids.

Flavonols Flavan-3-ols* Flavones Flavonones Anthocyanidins Catechins
Onions Strawberries Parsley Tomatoes Wild Blueberries White Tea
Almonds Peaches Bell Peppers Grapefruit Strawberries Black Tea
Romaine Lettuce Blueberries Celery Lemons Cherries Green Tea
Tomatoes Green Tea Chili Peppers  Green Tea Cabbage
Turnip Greens  Black Tea Lettuce  Black Tea Raspberries

*Fruits listed here are Keto ‘friendly’, but have a non-negligable carb content, so enjoy them in moderation

Blood Pressure Super Foods

If you look at the above lists, it’s pretty easy to determine which are the best foods to lower blood pressure. Look for items that are contained in multiple lists and be sure to include those in your diet at least a few times a week.  Some examples are:

  • HomeMade Yogurt
  • Broccoli
  • Spinach
  • Avocados
  • Chard
  • Green Tea

Food isn’t then only thing you can use to fight blood pressure; other lifestyle changes can make a big impact as well. Check out our 6 step guide for big wins against blood pressure.

 

 

 

 

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