5 Ways Keto Can Balance Your Blood Pressure

Keto cut down on your high blood pressure. While several different kinds of Keto are available, the best option for anyone who wants to reduce their blood pressure is to go with the keto diet. The keto diet is a way of eating that predominantly focuses on fat consumption and is called a low-carb diet. Continue reading to discover ways that Keto can balance your blood pressure.

Discover ways that the Keto Diet can balance your blood pressure. Click To Tweet

Eat the Right Amount of Carbs

There’s no one-size-fits-all answer to balancing your blood pressure, but there are some general rules that can help. First and foremost, try cutting out the foods high in saturated fat and refined sugar from your diet. Preferably by reducing the amount you eat at each meal or even removing them entirely for a week or two. That will make it easier to get into ketosis and stay there. Next, if you’re unsure what your blood pressure is, research keto diets online and find one that best suits your needs (the Open Ketogenic Diet is popular). Then follow that diet to have a successful experience with ketosis.

Get the Right Amount of Sodium

When we think of sodium, we likely think of salt—but salt isn’t the only source of sodium. Although too much sodium can lead to high blood pressure and other health problems, it’s a nutrient that your body needs to function correctly. Salt is the most common way people get their daily recommended amount. However, you can also get some from vegetables and meats like liver, celery, or soy sauce. If you’re on a low-sodium diet (less than 1g/day), talk to your doctor before adding any extra salt to your food. You can still eat foods like meat, dairy, or eggs naturally with some sodium.

Get A Healthy Amount of Potassium

Potassium is an essential nutrient and needs to be part of your daily diet. Potassium plays a critical role in maintaining fluid balance throughout the body. Furthermore, it helps to replenish otherwise depleted electrolytes and prevent excess fluid retention. It also helps regulate the electrical charges in your brain, making it a key player in every process from reading and acting to thinking and reacting.

The RDA for potassium is only 2,300 milligrams per day (mg/day), 40 percent below the amount found in just one banana. However, you can find potassium in many fruits and vegetables, but avocados are the best source. A small (1-ounce) serving of avocado contains 1,800 mg of potassium, which is well over half your day’s needs.

Potassium helps to replenish otherwise depleted electrolytes and prevent excess fluid retention. Click To Tweet

Eat Foods That Lower Inflammation

The first thing that you need to focus on is how your diet is structured. Things like saturated fat, processed sugar, and grains are all things that raise your blood pressure and should be avoided. It’s vital that you eat a lot of good fats from fish or nuts. Make sure that you are getting enough fiber from fresh fruit and vegetables so that your body can break down these nutrients properly. A keto meal planner can help you stay consistent on a diet and get all the benefits of Keto eating.

You will also want to make sure that you are eating plenty of antioxidant-rich plants such as berries, apples, and blackberries. They protect against the damaging effects of free radicals in your body. If possible, try not having any processed sugars or grains at all. These foods are packed full of carbs which can damage your blood vessels leading to an increase in pressure inside the vessels. As a result, it will then cause more cardiovascular issues. A keto meal planner can help you stay consistent on the diet.

Cut Out Bad Fats and Consume More Good Fats

Although the link between saturated fat and heart disease has been debated in recent years, it is still important to weigh the risks and benefits. As a general rule of thumb, it’s best to keep as many processed foods out of your diet as possible. Eating whole, unprocessed foods is always best for overall health.


Keto is a lifestyle, not a diet. It is about changing the way you think about food. A keto diet has been scientifically proven to lower blood pressure levels and manage other cardiovascular risk factors linked to high blood pressure. Keto can help you stay healthy by keeping your blood pressure balanced. Also helping people that struggle with diabetes live a healthier lifestyle.

Hannah Boothe on Diabetesknow.com

Hannah Boothe is a freelance writer native to Northern California who spends her free time developing herself. Hannah enjoys the outdoors, she goes hiking whenever the weather permits and enjoys practicing yoga. She carves out time to journal and read whenever she can. She loves adventure and connecting with those around her.