Reducing sugars and fructose, cutting back on industrial iodized salt and processed fats, avoiding foods processed by big industry as well as gluten-based grains are the first dietary steps to take if you have high blood pressure. However, they will be welcome even if you do not have any health problems, because they allow a boost of vital energy and a complete fitness appreciable for all.

Let's break down these tips:

• Replace bad fats with healthy fats. This means eating avocados, nuts, coconut milk and oil, pecans and macadamia nuts that are low in protein and high in healthy fats, organic oils from first cold pressing (rapeseed, hemp, camelina, flax, olive), if you include some dairy products, choose those made from raw milk (butter, cheese), choose eggs from free-range chickens fed with organic food and if you eat meat, choose white meat, also from free-range poultry fed with organic food.
• In order to reap the best benefits from these dietary changes, it is strongly advised to include in your life and intense physical exercises at regular intervals. Strength training works the different muscle groups, increases blood flow to the muscles and consequently to the whole body, which helps to reduce insulin sensitivity.
• It is also useful to recharge your batteries and oxygenate yourself in the open air by walking barefoot directly on the ground, grass, sand ... and this especially on sunny days in order to fill up on vitamin D. Sunlight also balances the body's internal clocks and circadian rhythm, which will help you sleep well. Sleep is another factor that is often ignored and is the cause of many heart problems and depression. As for grounding, it allows you to discharge positive ions and recharge yourself with negative ions that are very important for your health. But that's not all, walking barefoot has also been known to improve blood flow and regulate blood pressure.

• Avoiding weight gain reduces cardiovascular risks as well as diabetes and insulin resistance problems, which are strongly linked to hypertension problems. Studies have shown the benefit of skipping a meal during the day or practicing short periods of fasting of at least 6 to 8 hours. These compulsory rests of the digestive system save a lot of energy that can be used for other functions and reduce the sensitivity to insulin and leptin.
• If you have insulin resistance, it is ideal to start going without breakfast. You will reinstate it as soon as your insulin resistance and blood sugar levels are regulated.
• It is essential to optimize vitamin D levels, which are too low in most people, especially those living in the northern hemisphere with less sunshine. Lack of vitamin D promotes arterial stiffness (atherosclerosis), which is itself a breeding ground for hypertension. Receptors, which sense the pressure in your arteries and send the signal to the brain to regulate the pressure, are located all along the inner walls of the vessels. When these become rigid, the baroreceptors become less sensitive, the signals sent to the nervous system are less precise and consequently the tension is less well regulated.
• To preserve your heart and cardiovascular system, it is also recommended to manage your stress and emotions. All negative emotions such as fear, anger, rumination or sadness are detrimental to your body. Practicing a sport or a relaxation technique allows you to evacuate these emotions as well as the tensions linked to stress.
• As we age, we often become less adaptable and less able to cope with stressful events. For this reason, techniques for managing or releasing emotions will always be welcome. Do you know EFT (Emotional Freedom Technique)? If this is not the case, find out more, because this technique, which can be practiced by everyone, at any time and in any place, is really very effective and provides enormous services to free oneself from negative emotions, but also from physical pain.

• Make sure you have a good intake of omega-3 fatty acids, but above all a good omega-3/omega-6 ratio is also an essential factor that will intervene on the whole circulation and on the sensitivity to insulin. The current diet of the majority of the population is cruelly lacking in omega-3. Regular consumption of flax, hemp, camelina or rapeseed oils is absolutely vital. You can also find omega-3 in fish. Remember that it is preferable to focus on small fish at the end of the food chain which accumulate less pollution than large fish at the beginning of the chain. Krill oil is also a very interesting source of omega-3. It seems that its benefits are still much greater than those provided by the fish suites.
• Optimizing your intestinal flora by taking quality probiotics also has an impact on hypertension. Compared to a group of people given a placebo, the group of hypertensive subjects who consumed probiotics had a reduced systolic blood pressure. Apart from consuming probiotics, the best way to maintain good intestinal flora and avoid sugars is to include lacto-fermented foods in your diet. Lacto-fermented foods have the ability to provide an important quantity of beneficial bacteria for the intestine, but it also allows the body to synthesize vitamin K2 useful for the blood circulation.
• By getting into the habit of eating unprocessed, natural, low-salt foods, you can maintain the sodium-potassium balance that is often disturbed by heart problems. Industrial foods are usually too salty and very low in potassium.
• Organically grown, organic or biodynamic plants are not only non-toxic, but also much richer in the nutrients that the body requires to function harmoniously.
• Excitants such as caffeine should also be avoided. Although the scientific evidence between caffeine and heart problems has never really been established, it is well known that coffee and all other exciting beverages promote rhythm disorders and excitement in general.

• Vitamins C and E are also valuable allies in reducing blood pressure. A healthy and natural food should provide you with enough of them. If not, supplement with natural vitamin E, which you can find under the name "D-alpha tocopherol" or "D-beta tocopherol", but always in its "D" or "DL" form. As for vitamin C, it should be chosen in the form of L-ascorbic acid so that it can be perfectly assimilated by the body.
• All derivatives of olive leaves can be beneficial hypertension problems. Thus, you can prepare a decoction based on these leaves. To do this, place the equivalent of a large teaspoon of dried olive leaves in a tea ball or tea bag. Plunge it into about 2 L of boiling water and let it macerate for about ten minutes. When you get a beautiful amber colored drink, your decoction is ready.
• Nitric oxide levels, which are so beneficial to the endothelium of your vessels because it maintains their elasticity, will be favored by a good oxygenation of the body in general and by a reduction of tissue acidity. Therefore, orient your food choices towards alkalizing plants and avoid acidifying foods (dairy products, cereals, cold cuts, etc.).
• The exercise of soaking your feet in a basin of warm water for a few minutes and then immersing them in a basin of very cold water will also help maintain this elasticity.