Does Salt Cause Hypertension?

Is Not What You Think

Natural Remedies X

Apr 02, 2024

We always hear that salt causes hypertension and doctors suggest to cut back on sodium intake.
Salt does not cause hypertension, it is the sugary food and highly processed carbohydrates that cause elevated glucose level in the body. With prolonged high glucose level, the body develops insulin resistance.
Insulin resistance is the root cause of the problem.

What is insulin resistance?

Insulin resistance is a condition in which the body's cells become less responsive to the hormone insulin, resulting in impaired glucose uptake from the bloodstream into cells.
When cells become resistant to insulin, they require higher levels of insulin to respond, leading to elevated insulin levels in the bloodstream.

How does insulin resistance affect blood pressure?

Impaired kidneys function

Insulin resistance is associated with impaired kidney function which reduced sensitivity to insulin’s effect on sodium excretion. Therefore, the kidneys retain more sodium, leading to increased blood volume and blood pressure.

“Fight or flight” System

Insulin resistance also triggers the sympathetic nervous system. The sympathetic nervous system is responsible for the body's "fight or flight" response, mobilizing the body's resources to deal with stress or danger.
Activation of the sympathetic nervous system leads to increased heart rate, increased force of heart contractions, and constriction of blood vessels in non-essential organs such as the skin and digestive system. These effects help increase blood pressure and redirect blood flow to tissues that need it most during times of stress.

Impaired Nitric Oxide Production

Nitric oxide acts as a vasodilator, meaning relaxes the inner muscles of blood vessels, causing them to widen. This improves blood flow throughout the body.
Insulin resistance impairs nitric oxide production, leading to blood vessel constriction and increased blood pressure. Insulin is important for regulating blood pressure and maintain cardiovascular health.
Nitric oxide is produced naturally by the body's cells, and its levels can be influenced by diet and lifestyle factors.

Simple Ways to reduce insulin resistance

Healthy Diet

Adopting a balanced and nutritious diet can help improve insulin sensitivity. Focus on whole, minimally processed foods such as fruits, vegetables, proteins, and healthy fats. Limit consumption of refined carbohydrates, sugary foods, and beverages, which can contribute to insulin resistance.

Intermittent Fasting

The 16:8 schedule is fasting for 16 hours followed by an eight-hour eating window. Restricted calorie intake for extended period of time forces your body to break down fat to generate energy.

Low Glycemic Index Food

Here are the examples of low glycemic index food:
Non-starchy vegetables: Leafy greens, broccoli, cauliflower, asparagus, peppers, mushrooms.
Fruits : Berries, apples, pears, grapefruits, oranges (with fiber).
Whole grains: Oats, barley, brown rice, quinoa, bulgur wheat.
Legumes: Beans, lentils, chickpeas.
Nuts and seeds: Almonds, walnuts, chia seeds, flaxseeds.
Low-fat dairy: Greek yogurt, kefir.
In general, high fiber content food has low glycemic index while refined carbohydrates like white bread have a high glycemic index.

Supplements

Berberine may enhance insulin signaling and influence how insulin receptors on cells function, making them more responsive to insulin's message to take in glucose.
Berberine can activate an enzyme called AMP-activated protein kinase (AMPK), which plays a key role in cellular energy metabolism. AMPK activation can improve insulin sensitivity in various tissues.
Magnesium plays an important role in glucose metabolism and insulin sensitivity. Studies shows that magnesium was associated with healthy heart function and better glucose utilization. Magnesium supplement can significantly help reduce insulin resistance and improve glycemic control.

Regular Exercise

Physical activity is one of the most effective ways to increase insulin sensitivity. Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity exercise per week, along with muscle-strengthening activities on two or more days per week.

Hydration

Staying well-hydrated by drinking water throughout the day may help improve insulin sensitivity. Avoid sugary beverages and excessive caffeine intake, which can negatively impact blood sugar regulation.

Maintain a Healthy Weight

Excess body weight, especially in the abdominal area, is strongly associated with insulin resistance. Losing weight, if overweight or obese, can improve insulin sensitivity. Even modest weight loss of 5-10% of body weight can have significant benefits.

Stress Management

Chronic stress can contribute to insulin resistance and metabolic dysfunction. Practice stress-reducing techniques such as mindfulness meditation, deep breathing exercises, yoga.

Adequate Sleep

Poor sleep quality and insufficient sleep duration have been linked to insulin resistance and increased risk of type 2 diabetes. Aim for 7-9 hours of quality sleep per night to support metabolic health.

Limit Alcohol Consumption

Excessive alcohol intake can impair insulin sensitivity and contribute to insulin resistance. If you choose to drink alcohol, do so in moderation and consider opting for lower-sugar options.

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