Consuming too many carbohydrates, especially refined carbs, can cause you to become overweight or obese, conditions that increase your risk of becoming hypertensive. For instance, women who put on 10 to 22 pounds are 1.5 times more likely to develop high blood pressure than women who do not gain weight. Meanwhile, women who gain more than 55 pounds have a 5.2 times greater risk, according to the Obesity Action Coalition. Cutting back on carbs helps to lower blood pressure and reduce your risk of related complications.
Carbohydrates, Insulin Resistance and Inflammation
Insulin resistance is a condition in which your body doesn't properly use insulin, a hormone that helps your body to take up glucose so you can use it for energy. The more carbohydrates you consume, the more insulin your body has to produce. When you have insulin resistance, blood glucose and insulin levels stay high for a long time after meals. High levels of blood glucose can damage the circulatory system, including blood vessels. Also, insulin increases inflammation in the body, which can damage blood vessels and is linked to cardiovascular conditions such as hypertension. Insulin resistance is also linked to metabolic syndrome and type 2 diabetes, conditions that are also associated with high blood pressure.
Research
In a study published in the "Journal of the American Medical Association" in November 2005, researchers compared the effects of three healthful diets with reduced saturated fat content on hypertension and blood lipids over a six-week period. The protein-rich diet, mostly from plant foods, and the diet rich in unsaturated fat, were more effective at reducing systolic pressure than the carbohydrate-rich diet. The protein and fat diets also improved levels of cholesterol, which can contribute to hypertension.
Recommendations
The Dietary Approaches to Stop Hypertension, or DASH, diet recommends reducing your intake of refined carbohydrates. Instead, choose whole-grain carbs such as whole-wheat bread, grains and cereals. No more than 55 percent of your daily calories should come from carbohydrates, according to this diet. If you want to lower your carbohydrate intake below 40 percent --- the lowest amount recommended, according to Mary B. Grosvenor and Lori Smolin in their book "Basic Nutrition" --- consult your doctor first.
Considerations
The amount and types of carbohydrates shouldn't be your only concern when you're treating high blood pressure. When buying pre-packaged carbohydrate foods such as sliced bread or cereals, check out the sodium content. Consuming too much sodium can make hypertension worse for some people, especially African Americans. Also, choose low-fat carbohydrate foods, and avoid adding salt or saturated fat to them, such as putting salty processed meats in a whole-wheat sandwich.
References
- Obesity Action Coalition: Hypertension and Obesity: How Weight-loss Affects Hypertension; Jaymee Delaney, M.D.
- Harvard School of Public Health: Carbohydrates: Good Carbs Guide the Way
- "Basic Nutrition"; Lori A. Smolin, Ph.D. et al.; 2005
- "Journal of the American Medical Association"; Effects of Protein, Monounsaturated Fat, and Carbohydrate Intake on Blood Pressure and Serum Lipids: Results of the Omniheart Randomized Trial; L.J. Appel et al.; Nov. 2005
- National Heart, Lung and Blood Institute: "Your Guide to Lowering Your Blood Pressure with DASH"
- FamilyDoctor.org: High Blood Pressure: Things You Can Do to Help Lower Yours
