December 14, 2019
  • 12:57 am Snowy Coconut Macaroons – Chocolate Dipped | Keto Cookies
  • 10:58 pm Keto Nachos – Pork Rind Nachos
  • 8:58 pm Navratan Korma – Restaurant Style | How to make Navratan Korma | Mix Veg Korma
  • 7:58 pm Boom Boom Meatballs! – Spicy Italian Meatballs – Low Carb Keto Recipe
  • 5:58 pm Easy Classic Beef Stroganoff Recipe – Natasha’s Kitchen
Flashback Friday: How to Treat High Blood Pressure with Diet


“How to Treat High Blood Pressure with Diet” High blood pressure ranks
as the #1 risk factor for death and disability
in the world. Previously, I showed
how a plant-based diet may prevent high blood pressure,
but what if you already have it? The American Heart Association,
the American College of Cardiology, and the Centers for Disease
Control and Prevention recommend as the first-line
treatment: lifestyle modification. If that doesn’t work
you start the patient on a thiazide diuretic,
water pill, and then you keep piling on the meds
until you get their blood pressure down. Commonly people will
end up on three drugs, though researchers are
experimenting with four at a time, and some people end up on five.
Why not jump straight to the drugs? Well, they don’t treat the underlying
cause, and they can cause side-effects. Less than half of patients stick
with even the first-line drugs, perhaps due to the adverse effects such as erectile dysfunction,
fatigue, and muscle cramps. So what are these recommended
lifestyle changes? They recommend to control one’s
weight, salt, and alcohol intake, engage in regular exercise,
and adopt a DASH eating plan. The DASH diet has been described as
a lactovegetarian diet, but it’s not. It emphasizes fruits and
vegetables and low-fat dairy, but just a reduction in meat.
Why not vegetarian? We’ve known for decades
that food of animal origin was highly significantly
associated with blood pressure. In fact, if you take vegetarians, And you give them meat, you can
watch their blood pressures go right up. I’ve talked about how there are
benefits to getting blood pressure down as low as 110 over 70,
but who can get that low? Populations eating plant-based diets. Like in rural China, about
110 over 70 their whole lives, with meat only eaten on special
occasions. Or rural Africa, where the elderly have perfect blood
pressure as opposed to hypertension. In the Western world, as the American
Heart Association has pointed out, the only folks really getting down
that low were the strict vegetarians, coming out about 110 over 65. So when they created the DASH diet
were they just not aware of this landmark research, done
by Harvard’s Frank Sacks? No, they were aware. The Chair of
the Design Committee that came up with the DASH diet was Dr. Sacks. In fact the DASH diet
was explicitly designed with the #1 goal of capturing
the blood pressure lowering benefits of a vegetarian diet, yet contain enough animal products to
make it palatable to the general public. In fact, Sacks found that the more
dairy the lactovegetarians ate, the higher their blood pressures, but
they had to make the diet acceptable. Research has since shown
that it’s the added plant foods, not the changes in oil, sweets, or dairy,
that appears to be the critical component, so why not eat plant-based? A recent meta-analysis showed
vegetarian diets were good, but strictly plant-based
diets may be better. Vegetarian diets in general
confer protection against cardiovascular diseases,
some cancers and death, but completely plant-based diets seem to
offer additional protection for obesity, hypertension, type-2 diabetes,
and heart disease mortality. Based on a study of 89,000 people,
those eating meat-free diets appeared to cut their risk
of high blood pressure 55%, but those eating meat-free, egg-free,
and dairy-free had 75% lower risk. If, however, you’re already eating
a whole food plant-based diet, no processed foods, no table salt, and
you’re still not hitting 110 over 70, there are a few foods recently
found to offer additional protection. Ground flaxseeds, a few
tablespoons a day, induced one of the most potent
antihypertensive effects ever achieved by a dietary intervention,
2 to 3 times more powerful than instituting an aerobic
endurance exercise program. Watermelon also appears
to have extraordinary effects but you’d have to eat
like 2 pounds a day. Sounds like my kind of medicine,
but it’s hard to get year-round. Red wine may help, but only if
the alcohol has been taken out. Raw vegetables or cooked? And the answer is both,
though raw may work better. Beans, split peas, chickpeas,
and lentils may help a little. Kiwifruits though don’t
seem to work at all, even though the study was
funded by a kiwifruit company. Maybe they should
have taken direction from the California
Raisin Marketing Board who came out with this study showing
raisins can reduce blood pressure, but only, apparently, compared to fudge
cookies, Cheez-its, and Chips Ahoy!

Randall Smitham

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49 COMMENTS

  1. Chris Namaste Posted on April 19, 2019 at 12:11 pm

    I'm below 110/70 and I'm middle aged. Then again I am a "crazy" WFPB person. I guess it's crazy to want to maximize healthspan.

    Reply
  2. Andrea Wisner Posted on April 19, 2019 at 12:12 pm

    For most people, adding a little salt is beneficial. For others, like me, it is necessary. (And I don't even like salt.) Therefore, just because a small group of people are advised to use less salt doesn't mean you should

    Reply
  3. TwiOps B Posted on April 19, 2019 at 12:15 pm

    Hawthorne Berry, Apple Cider Vinegar, Cinnamon… Also, having higher blood pressure as we get older is normal. I'll keep my animal protein, thank you. Read "Over The Counter Natural Cures – Extended Edition," by Shane Ellison, M.S. He will tell you how to do this.

    Reply
  4. Lance Kaminsky- teacher investing Posted on April 19, 2019 at 12:16 pm

    Let me guess. Eat a whole food plant based diet with extra hibiscus tea?

    Reply
  5. catAfaable Posted on April 19, 2019 at 12:16 pm

    Can someone get their blood pressure too low on a plant based diet? I get 90/65 sometimes and feeling perfectly fine, I freak out doctors and nurses and it prevents me from donating blood

    Reply
  6. Chris Namaste Posted on April 19, 2019 at 12:17 pm

    High Blood Pressure Dietary intervention summary: whole food plant based vegan diet in general, 2 tablespoons of flax, 2 pounds of watermelon, de alcoholized red wine, raw and cooked vegetables, and beans (helps a little).

    Reply
  7. Nikkie N Posted on April 19, 2019 at 12:17 pm

    Raisin study against fudge cookies ect lol. 😂
    Thank you for all the good information.

    Reply
  8. Ice BoNeZ Posted on April 19, 2019 at 12:19 pm

    What if it's low instead of high..? 🤔

    Reply
  9. Brenda Aspey Posted on April 19, 2019 at 12:20 pm

    Vegan for the win every time 🌱

    Reply
  10. Pickle Beaker! Posted on April 19, 2019 at 12:24 pm

    Chips A'hoy reduce BP!? On it! MEMEMEMEMEMEME!

    Reply
  11. fuckfannyfiddlefart Posted on April 19, 2019 at 12:30 pm

    The DASH diet shows the elitism of low expectations, they decided not to be honest because they assumed people are too stupid.

    Reply
  12. Char Tha Vegan Posted on April 19, 2019 at 12:30 pm

    Nutrition Facts saving and extending lives everyday! ♥ Thank you a million times team NF! ♥♥♥

    Reply
  13. Michel Mélinot Posted on April 19, 2019 at 12:38 pm

    Hello, i have a question about nutritional yeast (i know the video is about high blood pressure but i wouldn't have had answer on an old video).
    I wanna buy nutritional yeast in France but i'm lost among several names : "dried inactive yeast", "Saccharomyces cerevisiae", "brewer's yeast", "malted yeast"… What information needs to be on the product so i can be sure it's the good one to buy ? Thanks

    Reply
  14. The Verbally Abusive Clown Posted on April 19, 2019 at 1:06 pm

    101/65…just took mine. Diet is the key, not doctor-prescribed meds.

    Reply
  15. Bonita Hill Posted on April 19, 2019 at 1:13 pm

    I’ve not eaten red meat over ten years …. no dairy or fish or chicken in over 5 years … very little processed food like skinny popcorn or trader jobs veggie wraps… no coffee … no oils in over 2 years …. vegan and WFPB still blood blood pressure is high 😞…. maybe it’s stress ?. doctors want to add pills which I really don’t want to …. use to do that when I was a meat and cheese eater with no knowledge but dang …oh and I walk 8000 to 10000 steps a day not over weight BMI 23 yeah bit high but dang….😞

    Reply
  16. Angel M. Bouchard Posted on April 19, 2019 at 1:14 pm

    Thank you for caring enough to do all of this work and then sharing it with us!

    Reply
  17. na' ah mean? Posted on April 19, 2019 at 1:26 pm

    raw meat consumption should'nt raise the pressure, no?

    Reply
  18. Adnan A Posted on April 19, 2019 at 1:41 pm

    Exercise + more plants and less processed food

    Reply
  19. Schakkelchen Posted on April 19, 2019 at 1:55 pm

    Just that you know the German subtitles don't fit to the Video. They seem to belong to a video about kidney stones.

    Reply
  20. Eelke Aptroot Posted on April 19, 2019 at 2:18 pm

    Ah yes, comparing a product to chocolate chip cookies clever…

    Reply
  21. ParadymShift Posted on April 19, 2019 at 3:56 pm

    Wow, excellent video. Thank you so much for sharing! I have so far been thoroughly impressed with the quality, value, and knowledge of great purity that I've seen from each of these narrated videos containing peer-reviewed, accurate information with a personal twist that keeps the sharing human. The information given is presented in a digestible manner that is adeptly streamlined, leaving superfluousness and vanity/pride out of the equation entirely. Just wanted to let you know that I, among many others I have no doubt, love and most deeply appreciate this channel and all of this wonderful content released. NutritionFacts.org YouTube is quickly becoming one of my top channels I enjoy to engage in. Wishing the best, namasté 🙏💓☮️🌍🎵🌌♻️

    Reply
  22. pavel pavel Posted on April 19, 2019 at 4:08 pm

    My mother has 120/110… 110 is very heigh . Why ? What does it mean?

    Reply
  23. Char Covelesky Posted on April 19, 2019 at 4:20 pm

    So what if you are totally WFPB and your BP is still high? I hate the idea of taking pills, had bad reactions in the past.

    Reply
  24. Ima Purnomo Posted on April 19, 2019 at 4:30 pm

    My BP have always been 100/70 to 110/80. That’s normal for me even when i ate lots of meat & eggs. I don’t do well w/ dairy & was never fond of it. My lowest point was 70/40 and that was when i was pregnant. My doctor told me not to worry about my low BP but to workout should it drop too low and to eat more veg which i did & still do. Now i actually only eat 1 little pc of pork on Chinese new year eve & occasionally still eat 1 egg when i feel like it (which does not happen often like 1-2x in 2-3 months). I take my flaxseeds in my home baked sourdough bread and multi seeds crackers.

    Reply
  25. Cheri H. Posted on April 19, 2019 at 4:39 pm

    Well good. I'm on the right track. Plant based only!

    Reply
  26. mjs1231 Posted on April 19, 2019 at 4:44 pm

    Quit the hi stress work force and bp drops to normal and sleep cycles go to normal.

    Reply
  27. Plantbased Adventures Posted on April 19, 2019 at 4:57 pm

    These studies can be ridiculous. Making the diet "acceptable" is what is killing the general public.

    Reply
  28. Andrew G Posted on April 19, 2019 at 5:53 pm

    In the past 14 months, my blood pressure has improved from 155/95 to 115/69. I changed my diet and exercised more after reading "how not to die" by Dr. Michael Greger. Eating WFPBD is a miracle for me. Thanks doc!!!

    Reply
  29. E Lundy Posted on April 19, 2019 at 6:03 pm

    Great stuff as always. Thank you!

    Reply
  30. Toohey Time Posted on April 19, 2019 at 6:22 pm

    Proof is in the pudding. I changed my diet and dropped my BP. I remember being 144/89 at 29 years old. I fumbled through figuring out how to do a whole-food-plant-based diet and eventually (a few months later) landed on a GREAT diet that brought my BP down to 117/77 – I can definitely get it lower but I just need to exercise more (or at all-LOL!). My diet currently focuses on getting at least 4700mg of Potassium and less than 400mg of sodium. The sodium restriction is tough to stay under but I never push it past 1000mg in a day of sodium. MyFitnessPal is the key. LOG EVERYTHING!

    Reply
  31. ScottyTeddy Posted on April 19, 2019 at 7:00 pm

    Is there a web site with the actual benefits of various plants and diet plan recommendations?

    Reply
  32. heymisterderp Posted on April 20, 2019 at 12:28 am

    How in the world does high blood pressure "cause" death? For someone to actually believe that, they'd also have to believe that exercise causes death too. Don't confuse association with causation please. Shooting the canary doesn't make the coal mine a safe place to work.

    Reply
  33. Benzo Stanbury Posted on April 20, 2019 at 12:33 am

    I discontinued my consumption of Cheez-Its after speculating that the cheez just might originate from popped zits.

    Reply
  34. Wildman Samurai Posted on April 20, 2019 at 6:35 am

    Plant based? 🤣🤣🥬🤢🤢

    Reply
  35. suga Posted on April 20, 2019 at 7:38 am

    TW: Eating Disorder(s)

    Thank you for this! I’ve been dealing with pre-hypertension at the age of 22 and have been a junk food vegan for a few months now. I’d eaten more WFPB in the past, but due to lack of self control and my battle with multiple eating disorders including anorexic behaviors, bulimia, and binge eating disorder, my health this past year coupled with anxiety and depression has been sooooo difficult. My trigger foods have always been animal products, so not only are the physical consequences horrible but the emotional and spiritual ones hurt just as much. I always feel so bad eating animals and animal byproducts. I just have to keep them and my health in mind during this ongoing battle within myself. <3

    Reply
  36. GreensAndBeansGaming Posted on April 20, 2019 at 1:03 pm

    When you rent a house that was built before 1978 the lessee and leaser both have to sign a form saying this property may have lead paint accompanied by a information booklet. So my question is on say issues like heart disease, diabetes 2 and arthritis why not prevent these doctors from telling their patient its in the genes or don't believe the internet by having them sign with the patient with a booklet that the patient was explained to that a whole food plant based diet could do the trick? We would save tons on health care and stop tons of second hand medications going into are oceans effecting all the marine life and make these people better and stopping these deceiving doctors that are just focused on keeping their cash flow coming in? And put a million dollar fine attached to it.

    Reply
  37. Noah Nobody Posted on April 20, 2019 at 2:50 pm

    I was vegan for 14 months. It reduced a few points off my levels, but it still wasn't enough to even allow me to reduce my meds. The only thing I've found which seems to have a big effect on my blood pressure is Spirulina powder mixed with water, which I consume as my last beverage of the evening. As a result, I've been able to reduce the diuretic part of my medication by half, because my levels were getting too low, while I was taking the Spirulina.

    However, the doc here says Spirulina is potentially harmful, so I'm conflicted about taking it.

    Reply
  38. Shari T Posted on April 20, 2019 at 3:54 pm

    Thanks for doing the research and [re]posting! Valuable information!!

    Reply
  39. egal Posted on April 20, 2019 at 8:01 pm

    I'm at 145/93, I've eaten a 100% plant-based diet for the past 10 years, and I've never been even a pound overweight a day in my life. It's clearly more complicated than just the food you eat.

    Reply
  40. Vinnette Pope Posted on April 20, 2019 at 8:15 pm

    👍🏽👍🏽👍🏽👍🏽👍🏽👍🏽👍🏽

    Reply
  41. Swiss Lady Driver Posted on April 20, 2019 at 10:02 pm

    I just took my blood pressure and it was 105/69 (and it's always around this level), yet I eat meat or fish every single day and quite a bit of cheese. How is that possible? Let me know, Doctor.

    Reply
  42. MitSchokoloade Posted on April 21, 2019 at 6:40 am

    what about german subtitle? 😞

    Reply
  43. Kevin B Posted on April 21, 2019 at 3:02 pm

    Bet gregers bp is sky high due to stress over this failing brand and diet

    Reply
  44. Ann Campbell Posted on April 22, 2019 at 3:27 pm

    Dr. Greger says limit leucine to live longer, but all the NCBI and pubmed studies say the opposite, I would type in the url, but youtube prohibits this, so here is a title on NCBI for e.g.: "Autophagy and leucine promote chronological longevity and respiration proficiency during calorie restriction in yeast" And there are many others, I could not find any studies substantiating Dr. Greger's claims on leucine.

    Reply
  45. D Castle Posted on April 23, 2019 at 12:21 am

    As you have said……. just the flax , just the flax.

    Reply
  46. L Dean Posted on April 26, 2019 at 11:32 pm

    115/68 on meat based Keto and all the salt I want. Just because there is a trail doesn't mean it's the only way up the mountain…..

    Reply
  47. dogfight156 Posted on June 21, 2019 at 11:47 am

    "it's hard to get year round." i busted out laughing! keep up the great work!

    Reply
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