If you have high blood pressure, also known as hypertension, you may wonder if the keto diet is a good option. In this science-based guide, we’ll explore the relationship between keto and high blood pressure and provide you with everything you need to know to make an informed decision.
First, let’s talk about high blood pressure and how it can affect your health. High blood pressure, or hypertension, occurs when the force of blood pushing against your artery walls is consistently too high. Over time, this can lead to serious health problems like heart disease, stroke, and kidney damage. So, it’s crucial to keep your blood pressure under control.
Let’s talk about how a keto diet can affect your blood pressure. The keto diet, which is high in fat and low in carbs, has been shown to have several health benefits, including weight loss and improved blood sugar control. However, some studies suggest that it may also raise blood pressure in some people, particularly those with hypertension.
But don’t worry; there are steps you can take to manage your blood pressure while following a keto diet. Here are some tips:
Monitor your blood pressure regularly. This is important for everyone, especially if you have high blood pressure or are at risk. Check with your doctor to see how often you should monitor your blood pressure.
Limit your salt intake. Sodium can raise blood pressure, so watching your salt intake while on a keto diet is essential. Avoid processed foods, often high in sodium, and try seasoning your food with herbs and spices instead.
However, there is a common trap to watch out for early on the keto diet. Commonly called the Keto-Flu, the main symptom is bad headaches as your body initially adjusts to the keto diet. The recommended cure is increasing your electrolyte intake, with salt being the primary electrolyte.
Eat plenty of potassium-rich foods. Potassium can help counteract the effects of sodium on blood pressure. Some good keto-friendly sources of potassium include avocados, spinach, mushrooms, and salmon.
Stay hydrated. Dehydration can cause blood pressure to rise, so drink plenty of water throughout the day.
Consider a magnesium supplement. Magnesium has been shown to help lower blood pressure, and it’s also essential for muscle and nerve function. Some good keto-friendly sources of magnesium include almonds, spinach, and pumpkin seeds.
By following these tips, you can manage your blood pressure while enjoying the benefits of a keto diet. As always, talking to your doctor before changing your diet or exercise routine is essential. Managing high blood pressure while on a keto diet is possible. By monitoring your blood pressure regularly, limiting your salt intake, eating potassium-rich foods, staying hydrated, and considering a magnesium supplement, you can keep your blood pressure under control and enjoy the many benefits of a keto diet.
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