This system is engaged when the body relaxes, slowing the heart rate, and lowering blood pressure. While these two behaviors could also fall under “stress reduction techniques,” meditation and deep breathing deserve specific mention.īoth meditation and deep breathing may activate the parasympathetic nervous system. Some studies have shown that low carb diets may help reduce your levels. One study on people undergoing statin therapy found that those who went on a 6-week, carb-restricted diet saw a greater improvement in blood pressure and other heart disease markers than people who did not restrict carbs ( 34).īottom line: Refined carbs, especially sugar, may raise blood pressure. Some studies have shown that low carb diets may also help reduce blood pressure.

In the Framingham Women’s Health Study, women who drank even one soda per day had higher levels than those who drank less than one soda per day ( 32).Īnother study found that having one less sugar-sweetened beverage per day was linked to lower blood pressure ( 33).Īnd it’s not just sugar - all refined carbs, such as the kind found in white flour - convert rapidly to sugar in your bloodstream and may cause problems.

There’s a growing body of research showing a link between added sugar and high blood pressure ( 29, 30, 31). However, that recommendation might make the most sense for people who are salt-sensitive. Swap out processed foods with fresh ones and try seasoning with herbs and spices rather than salt.īottom line: Most guidelines for lowering blood pressure recommend reducing sodium intake. If you already have high blood pressure, it’s worth cutting back your sodium intake to see if it makes a difference. About half of people with high blood pressure and a quarter of people with normal levels seem to have a sensitivity to salt ( 11). One reason for this may be genetic differences in how people process sodium. However, more recent research indicates that the relationship between sodium and high blood pressure is less clear ( 9, 10). Many studies have linked high salt intake with high blood pressure and heart events, including stroke ( 7, 8). In large part, this is due to processed and prepared foods.įor this reason, many public health efforts are aimed at lowering salt in the food industry ( 6).

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