04/26/25
#208 Eating to lower your blood pressure naturally
There is a magical link between weight loss and lowering blood pressure.
Shedding a few KG can have a profound effect on lowering your Blood Pressure.
When we carry extra weight, our hearts work overtime to pump blood through additional fat tissue.
EVERY 1 KG OF BODY FAT HAS THE EQUIVALENT OF 8 KM OF BLOOD VESSELS!!
This makes our hearts work harder and cranks up our blood pressure.
But the reverse is also true. Just as adding weights to a backpack makes a tramp harder, removing them makes the journey easier – and that's precisely how weight loss benefits your heart.
Think of each 500g lost as a small victory, not just for your wardrobe, but more importantly, for lowering your blood pressure and giving your heart a break.
It’s like easing off the accelerator – your heart gets to cruise more smoothly with less pressure.
Even a small amount of weight loss can have a noticeable effect.
More energy, better sleep, and increased energy are signs that your body is saying "thank you" for looking after me.
So, embrace the incredible journey of health. Think of weight loss not as a daunting task, but as an opportunity to lighten up in every sense of the word. Your body, your heart, and your blood pressure will thank you for it.
Adopting a diet high in fruit, vegetables, legumes, beans, nuts, and seeds. And low in processed foods and animal foods can turn your heart health around.
Beans and legumes can be highly beneficial for lowering blood pressure and supporting weight loss, thanks to their nutritional profile. Here are some of the ways they can help:
- Beans and legumes are high in dietary fibre, which can help reduce blood pressure. Fibre aids digestion, helps maintain a stable blood sugar level, and promotes a feeling of fullness, which can reduce overall calorie intake, aiding in weight loss.
- Beans and legumes are low in fat and high in quality plant-based protein, making them an excellent food choice for those looking to lose weight.
- The high protein content of beans and legumes can also help with weight loss. Protein is known for its ability to reduce hunger and boost the metabolism slightly, making you burn more calories throughout the day.
- They are a good source of potassium, a mineral that plays a vital role in managing blood pressure. Potassium helps to lessen the effects of sodium in the body. Lowering sodium levels can be critical in reducing blood pressure.
- These minerals, found in beans and legumes, are also associated with healthy blood pressure levels. They help in the relaxation and contraction of blood vessels, supporting normal blood pressure.
- Beans and legumes are rich in antioxidants, which help combat inflammation, a factor in both hypertension and obesity.
- Beans and legumes have a low GI, meaning they cause a slower rise in blood sugar levels after meals, which can help in managing weight and controlling cravings.
I tweaked this recipe (see below) by Dr Michael Gregor.
We loved it - let me know what you think.
PS. I get it. Eating well can be challenging with family, work, and everything else that gets bundled into our busy lives.
But I’m here to help.
If you have not joined us yet, I’ve designed a program for women like us. Women over 40, who occasionally need some support or a good kick up the butt. I’m obsessed with helping you make amazing changes in your life.
Sometimes we need a bit of extra help.
How to join:
Click the link below:
https://www.outlookforlife.com/offers/dKsvWFkp
HOW TO LOWER YOUR BLOOD PRESSURE AND LOSE UP TO 7KG IN 12 WEEKS! Only $49.50 until 30th April.
Andrea's story
I started working with Ginny after a huge health scare.
My blood pressure was sitting at 154/127, and I was so scared of what was going to happen, being only 37 with a young family.
I have shed 16 kgs, and the biggest thing is I’m off my blood pressure medication, and this has all been through learning to make better choices and healing my body with the right types of food and exercise.
But the best thing is that I am healthy. With the support and guidance from Ginny I have achieved so much and I’m so happy to be a healthier version of me.
The community that Ginny has built for us is the most amazing gift anyone could ever give.
Thank you for being the biggest motivator and cheerleader,
Andrea
Ginny x
