Why Carbs are Raising your Blood Pressure (and why everyone PUNISHES Salt)

Why Carbs are Raising your Blood Pressure (and why everyone PUNISHES Salt)

Why Carbs are Raising your Blood Pressure (and why everyone PUNISHES Salt)

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do you think that sodium is the reason that you’re holding water do you think that sodium is the reason that your blood pressure might be high do you think that sodium could be the reason why you’re not able to reach your goals okay here’s the thing we have to truly start developing a comprehension of how fluid balance works in our body before we could ever jump to conclusions and say the sodium is the culprit so I’m gonna break it down in this video I’m gonna give you the reasoning I’m gonna also give you the tips and the tricks that you can apply to your daily life to start controlling water attention but even potentially control hypertension as well hey I want to make sure that you’re keeping it locked in here on the Internet’s leading performance and nutrition channel we got new videos coming out every single Tuesday Friday and Sunday plus a bunch of other videos in between and if you hit that little bell and turn on notifications as well as subscribe you’ll be able to know whenever I go live that means you can participate in live videos live broadcasts all that fun stuff also make sure you head on over to Haile calm so that you can check out the latest and greatest apparel that I’m always wearing let’s get to some science so the first thing that we have to accept and this is a hard one for a lot of people is that we cannot outsmart our bodies we will never know every single thing that is going on inside our bodies and the moment that you accept that the moment that things become a lot easier you say our bodies have a finite way of making sure that we’re in balance all the time and the way they do that in the case of sodium is with the kidneys the fact of the matter is if you have healthy kidneys you’re always going to balance sodium here’s how it looks if you consume too much sodium your body’s going to work to expel it to keep you in balance if you consume too little sodium the body’s going to hold on to it to keep you in balance it’s not the opposite we tend to think that we can manipulate our bodies a little bit reduce our sodium intake and drop some water weight and reduce our blood pressure although you might be able to do that temporarily you actually might cascade your body into a whole negative reaction that you don’t want in the first place so let’s break it down a little bit more you see sodium maintains fluid balance in our body the moment that we also recognize that it’s the moment that we start getting a little bit clearer on things if we have the right amounts of sodium then our body is able to balance water where it should go now additionally when you consume salt your body pulls chloride ions from that salt and chloride helps balance fluid but it also contributes to good digestion you see whenever we are breaking down food we have a secretion of hydrochloric acid in the stomach well hydrofluoric acid has a lot of chloride in it so if we’re not getting enough salt we’re not getting the chloride that we need to produce hydrochloric acid and literally digest our food so you might literally get bloated from a gastrointestinal perspective if you don’t have enough salt well let’s talk about water attention and hypertension for a second okay we have this hormone in our body known as aldosterone although starin is a hormone that is secreted by the adrenal glands and it helps regulate electrolytes and helps regulate fluid balance and helps regulate how the body balance of sodium if this hormone gets out of whack then everything gets out of whack but guess what too little sodium is what gets this hormone out of whack you see you have this thing called the rainin angiotensin aldosterone hormone cycle and what this cycle does is basically register how much sodium you have coming in and how many other electrolytes are in the equation and it helps tell your kidneys what they should do so a couple different scenarios in the form of example let’s say you consume way too much sodium for a second okay your body is going to do whatever it can to excrete that sodium but let’s say you didn’t consume a lot of sodium well when you don’t consume a lot of sodium your kidneys are gonna up regulate the retention of sodium which is gonna kickstart this angiotensin aldosterone renin cycle this cycle causes your blood pressure to increase it causes your water tension to increase but it also makes it so your kidneys have a little bit of a tougher time processing everything in general so the moment that we start kick starting this cycle we put our body in distress and this cycle occurs when we’re too low in sodium and believe it or not we’re almost all consuming too little sodium as a general standard okay here’s what’s interesting it’s usually recommended that we consume about 2,300 milligrams of salt per day that’s about one teaspoon first of all I don’t think a lot of people are only consuming one teaspoon of salt but if we were to follow those FDA guidelines and follow those recommendations we will most certainly be putting ourselves in the situation to upregulate renin and upregulate this all Dussehra on angiotensin renin cycle and therefore hold on to more sodium so chronically we’d have higher blood pressure and we’d be puffier overall whereas if we just increase our healthy sodium not just little cruddy table salt we’d be able to put ourselves in a great great place where we’d look leaner and we’d feel better we’d have better nerve transduction as well meaning we’d be able to send a better signal from our brain down to the rest of our body but there’s one other piece that we really have to factor in and that’s another mineral known as potassium you see potassium plays a very pivotal role in how sodium is treated within the body and what’s interesting is that when we actually look back at the past and what we used to eat even centuries ago it was estimated that we were consuming about 10,000 and 500 milligrams of potassium per day you want to take a guess at what we’re consuming right now less than 2,000 less than 2,000 milligrams per day coming in in the way of potassium why because we’re not eating a lot of veggies and the veggies that we are eating our super deprived in minerals and nutrients to begin with so this means we don’t have the right balance sodium and potassium contribute to this osmotic balance if we don’t have that gradient the kidneys can’t function right let me kind of put this in perspective if we have a bunch of sodium and we have a bunch of potassium they work together to create what’s called a cell gradient okay this gradient allows the kidneys to suck water sort of vacuum water out of the cell or out of whatever extracellular fluid it needs to suck it out of so that it can go into the bladder and then be excreted okay if we don’t have potassium in the equation then it can’t create this gradient and it can’t really create the vacuum because it’s really opposed it’s just one-sided so it’s like you’ve got sodium holding water over here potassium holding water over here and that together it creates this balance that the kidneys can pull from now if you only have sodium you don’t have potassium you have a really strong hold on the water which means that the kidneys can’t really create that vacuum for lack of a better term to pull it out this causes water retention in fact there was a study that was published the American Society of Nephrology that found looking at 33 different case studies different subjects they found that potassium played a significantly larger role in hypertension than sodium so then why did we always hear that we should be decreasing sodium well you want to know the honest truth because it’s a quick result if we decrease sodium then we temporarily have an acute decrease in hypertension this makes people happy this makes doctors happy it’s instant gratification it’s the American Way right we always want that instant gratification so if we decrease sodium we make ourselves happy for a second but the reality is its potassium that we really need in this case and potassium huh it takes some work to get it in because you actually have to eat your veggies but now I’ve saved the best for last now if you’re someone that’s on a keto diet or on a low-carb diet then you’re gonna be jumping for joy with this one because you want to know what the biggest catalyst for high blood pressure and water retention is it’s hyperinsulinemia high levels of insulin think about it like this when you consume a bunch of carbs your insulin levels are elevated you want to know what insulin does insulin dictates to the kidneys to hold on to sodium and water without insulin or without much insulin the kidneys do their job but as soon as insulin is in the equation it tells the kidneys to cease all excretion of the water in the sodium or at least slow it down so now because of the high levels of insulin you have water and sodium floating around through your body to the nth degree and this also plays into the whole insulin receptor side of things if we have too much in the way of carbs or too much insulin then our insulin sensitivity decreases our insulin resistance increases this means that the cells are no longer able to absorb magnesium and potassium of course some vital minerals to making sure that fluid balance is there so without that we run into an entirely different problem but there’s one other thing high consumption of carbs especially in the way of like high fructose corn syrup and just fructose in general causes a massive decrease in nitric oxide this massive increase in nitric oxide decreases the blood flow the decrease in blood flow makes it tighter in terms of the actual arterial wall this means the heart has to work harder and your blood pressure consequently increases now there’s a study that was published the American Journal of Clinical Investigation that found that over a short period of time just a couple of weeks by reducing the average glycemic index of foods that you ate there could be a significant decrease in your overall diastolic and systolic blood pressure just by reducing the glycemic index so by eating something like a sweet potato instead of a white potato saw a decrease in your blood pressure see nothing to do with salt whatsoever well let’s take it one step further and look at the keto diet there’s a study that was published in the archives of internal medicine and this study they took a look at two groups hundred forty six participants but two groups one group consumed a keto diet less than 20 grams of carbohydrates per day another group consumed a regular low-calorie diet along with prescription weight-loss meds okay and what they found after 48 weeks okay long study the keto group ended up having a dramatic decrease in their blood pressure systolic and diastolic compared to the other group in fact the results were crazy so the keto group ended up seeing a 5.9 millimeters of mercury reduction in systolic blood pressure versus a 1.5 reduction in the non keto group in the diastolic the keto group saw four point five millimeters of mercury reduction and the non keto group saw a zero point four millimeters of mercury reduction huge huge differences just by going Keita because why insulin and carbs play a bigger role than salt does when it comes down to your blood pressure and I will end it on that so if you have ideas for future videos or you have any other topics that you want me to cover in the world of insulin and the world of salt minerals put them down in the comment section below as always keep it locked in here in my channel I’ll see you in the next video

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Why Carbs are Raising your Blood Pressure (and why everyone PUNISHES Salt) – Thomas DeLauer

A meta-analysis, published in the American Journal of Hypertension, looked at 7 studies involving more than 6,000 people and found that salt restriction increased the risk of all-cause mortality in those with heart failure (1)

Another review, published in The Cochrane Database of Systematic Reviews, found that sodium reduction resulted in a 1% decrease in blood pressure, a 3.5% decrease in hypertensives, but there was a significant increase in plasma renin, a 2.5% increase in cholesterol, and a 7% increase in triglycerides (2)

The researchers concluded that the slight reduction in blood pressure was overshadowed by these antagonistic effects, and that sodium restriction may have net negative effects at a population level

Sodium Overview

Salt is composed mostly of sodium and chloride and we can’t live without either – sodium and chloride play vital roles in nerve conduction, muscle contraction (including the heart), digestion and blood pressure

Our body regulates their concentrations so they don’t get too high or too low

Sodium’s concentration in our blood is maintained by water and the kidneys job is to maintain this concentration

Consume more salt and your kidneys will excrete it into the urine along with water to flush it out – Consume less salt and the kidneys will hold on to water to maintain the concentration

So when we consume salt, the blood pressure goes up slightly as the kidneys work to maintain the right concentration and vice versa

This has given us the belief that reducing salt in our diet will lower our blood pressure, which it will to an extent, but reducing salt in your diet has a minimal effect on lowering your blood pressure

Because salt is so vital to your health, your body will hold on to it in your bloodstream so it doesn’t get too diluted

**The only instance when salt can lead to hypertension is when there is an imbalance in the ratio between the salt and potassium in the diet**

Carbs (Sugar) and Blood Pressure

Hyperinsulinemia
When the body produces too much insulin in response to a higher-carb diet, it causes blood pressure to increase

Hyperinsulinemia raises blood pressure, in part, by decreasing sodium and water excretion in the kidneys, and directly vasoconstricting blood vessels

Insulin resistance

As insulin levels rise, insulin resistance eventually develops – if insulin receptors are blunted and the cells grow resistant to insulin, magnesium can no longer be stored, so it passes out of the body through urination

When magnesium levels are too low, blood vessels are unable to fully relax, and this constriction raises blood pressure

And this creates an imbalance in sodium and potassium (which increases blood volume) and calcium and magnesium (which causes arterial constriction), driving up blood pressure

Nitric oxide

100% of fructose is metabolized in the liver, and the by product of fructose metabolism is increasing the liver’s production of more glucose and the byproduct of uric acid

Fructose elevates uric acid, which drives up blood pressure by inhibiting the nitric oxide (NO) in blood vessels – NO is regarded as the most important vasodilator and helps blood vessels maintain their elasticity and, as such, NO suppression leads to increases in blood pressure

References

1) Taylor RS , et al. (n.d.). Reduced dietary salt for the prevention of cardiovascular disease: a meta-analysis of randomized controlled trials (Cochrane review). – PubMed – NCBI. Retrieved from

2) Graudal NA , et al. (n.d.). Effects of low sodium diet versus high sodium diet on blood pressure, renin, aldosterone, catecholamines, cholesterol, and triglyceride. – PubMed – NCBI. Retrieved from

3) Sodium and Potassium Intake and Mortality Among US Adults. (2011, July 11). Retrieved from

4) Review: The wrong white crystals: not salt but sugar as aetiological in hypertension and cardiometabolic disease. (n.d.). Retrieved from

5) Sodium-to-Potassium Ratio and Blood Pressure, Hypertension, and Related Factors. (n.d.). Retrieved from

6) Low Potassium Linked To High Blood Pressure. (2018, October 24). Retrieved from

7) Evans CE , et al. (n.d.). Glycemic index, glycemic load, and blood pressure: a systematic review and meta-analysis of randomized controlled trials. – PubMed – NCBI. Retrieved from 9

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