Can Intermittent Fasting Affect Your Blood Pressure?

Half of those 20 and older^[1] in the U.S. suffer from high blood pressure. Since, this is a large chunk of the population you might assume that this is normal. While it may be the current norm, it isn’t a sign of good health. Many people incorrectly think they understand what a healthy blood pressure range is. 
One of the biggest issues concerning population health is how many people underestimate hypertension and the dangers of it. As of 2023, according to the Centers for Disease Control and Prevention, 500,000 deaths every year^[2] are directly linked to high blood pressure. That’s a big problem but luckily, there’s a solution which  might be something you have not expected…intermittent fasting. It’s a simple option but one that could save hundreds of thousands of lives.

With over half a million deaths being linked to high blood pressure, many people might  agree that the non-adherence rate for those with a diagnosis of HBP in taking blood pressure medications as prescribed is odd. A study found that 43% to 65.5% of patients^[3] that aren’t taking medication as prescribed are those with hypertension.

So, with all of the risks and the proven rates of death, why are so many people taking a chance by not taking their blood pressure medications? A lot of the time it has to do with the unwanted side effects of the medication such as  weakness, dizziness, or dry cough (blood pressure variability fluctuates by person). People simply don’t want to take pills to solve their problems and luckily…there is a natural way to combat the effects of hypertension without a prescription. It’s called intermittent fasting and people often wonder if intermittent fasting lowers blood pressure?

Does Intermittent Fasting Lower Blood Pressure?

The simple answer is, yes, intermittent fasting can help with blood pressure regulation. It’s also been shown that it can improve insulin sensitivity and regulate blood sugar levels. Obesity is another significant risk factor for hypertension and weight loss can help achieve a safe but lower blood pressure.

By limiting the overall caloric intake for weight loss, you can encourage your body to utilize stored fat for energy which will eventually lead to weight loss. Additionally, you could expect a significant reduction in brain fog especially when you eat foods that increase blood flow to the brain.

You can also expect to decrease your risk of diabetes, reduce your risk for cancer^[4], and even improve your heart health and lower risk of heart disease. Making simple diet and eating changes for low blood pressure (but safe) is a small price to pay for all of those advantages.

Tips On Doing Intermittent Fasting For Better Blood Pressure

Eat More Minerals

Stay Consistent

A lot of the time, for weight loss specifically, people will intermittently fast for around 12 months for optimal health benefits. No matter how long you decide to fast, consistently following an intermittent fasting routine helps establish a more stable hormonal balance, which can contribute to improved blood pressure control.

Sticking with healthy habits after the fast also helps sustain anti-inflammatory health benefits and supports a healthier cardiovascular system.  This will all help you to build healthy habits and foster discipline which is essential for healthy BP maintenance.

Choose the Best Fasting Method for You

There isn’t only one way to intermittently fast. You might decide to learn more about time-restricted eating (TRF) or early time restricted feeding, or opt-in for alternate-day fasting (ADF). Some people also prefer the 5:2 (eating twice a week) method or going all in for a 24-hour fast. Each method is designed to help you find a regular schedule to both eat and then fast. The most beginner-friendly option would be to go for the TRF method and simply limit your eating hours but either option could work with dedication.

How Fasting Affects Blood Pressure

Most of the time, an unhealthy lifestyle is the primary cause of HBP and to make the necessary changes to get your BP under control will mean understanding how it works and what your BP represents. Your blood pressure is basically the force that is exerted by blood against the walls of your arteries while your heart pumps it throughout your body. It’s represented by two numbers, systolic and diastolic, which are measured in millimeters of mercury (mmHg). The systolic blood pressure represents the force when your heart is contracting and the diastolic pressure is the pressure when your heart is resting between beats. A normal BP is generally considered to be around 120/80 mmHg, although that can vary slightly depending on things like your age, gender, and overall health.

Overall, there are two secrets to learning how to trigger a drop in your blood pressure. Knowing about foods that lower blood pressure and knowing how to activate your parasympathetic nervous system or in more well-known terms, your “rest and digest” system. Your parasympathetic nervous system is a network of nerves that gives your body two different responses when you’re feeling stressed or when you’re feeling relaxed.

The “rest and digest” system also controls other life-sustaining processes like digestion when your body feels more relaxed. Believe it or not, this system plays a big part in the success of your fasting journey because fasting specifically increases parasympathetic activity.
Also, keep in mind that you need to be aware that it’s not uncommon for blood pressure reductions from fasting to go back to their normal range after you’ve completed your fast. The real trick is in the supplementation of the habit. You can do this with better nutritional habits, adequate sleep, and meditation, and according to Mayo Clinic, at least 30 minutes^[5] of moderate physical activity daily can help as well.

Conclusion

Unfortunately, HBP is the leading cause of issues like heart disease and if that wasn’t alarming enough, the number of those suffering from heart disease and other cardiovascular issues is expected to see a 30% spike by 2025 all because of untreated and continued problems with high blood pressure. Intermittent fasting for blood pressure is a simple way to combat this. According to a study featured by the World Health Organization, HBP is one of the leading causes of heart failure^[6], heart disease, and high mortality rates.

Intermittent fasting may have a positive impact on maintaining normal blood pressure levels. Through its influence on weight loss, insulin sensitivity, and overall cardiovascular health, this form of fasting shows promise as a complementary approach to managing hypertension and enhancing overall health and wellness.

---