Last updated on January 17, 2025
What is a Keto Diet and How Ketones are produced?
The Keto or Ketogenic diet is a dietary approach that emphasizes high fat, moderate protein, and low carbohydrate intake. By restricting carbohydrates, the body is forced to enter a metabolic state called ketosis. In ketosis, the body shifts its primary fuel source from glucose (obtained from carbohydrates) to fat.
During ketosis, the liver converts fatty acids into ketones, which are molecules that serve as an alternative energy source for the body. The brain, muscles, and other organs can use ketones, commonly referred to as “ketone bodies,” as fuel. This process of breaking down fat and producing ketones is how the body generates energy on a Ketogenic diet.
The presence of ketones in the bloodstream is a key indicator that the body is in a state of ketosis. By limiting carbohydrate intake and increasing fat consumption, the Ketogenic diet promotes fat-burning and can lead to weight loss. It also offers other potential benefits, such as improved insulin sensitivity, increased satiety, and potential therapeutic effects for certain medical conditions.
It is crucial to remember that the ketogenic diet should only be followed under careful supervision, particularly by people who are taking certain drugs or have certain medical issues. I suggest consulting with a healthcare practitioner or a licensed dietician before starting any new diet.
What is Blood Pressure?
Blood pressure is a measure of the force exerted by circulating blood against the walls of blood vessels. It is a significant indicator of cardiovascular health. As the heart contracts and pumps blood throughout the body, it creates pressure within the arteries.
Blood pressure is typically measured using a device called a sphygmomanometer, which consists of an inflatable cuff and a pressure gauge. Systolic pressure is greater than diastolic pressure. The systolic pressure represents the force when the heart contracts and pumps blood, while the diastolic pressure represents the force when the heart is at rest between beats.
Maintaining a healthy blood pressure is crucial for overall well-being. If blood pressure becomes too high, it can strain the blood vessels and lead to various health problems, including an increased risk of heart attacks, strokes, hemorrhages, and kidney issues. It is important to monitor and manage blood pressure levels to reduce the risk of these complications.
Lifestyle factors such as diet, exercise, stress management, and medication can all play a role in maintaining healthy blood pressure levels. Regular check-ups with a healthcare professional are essential for monitoring blood pressure and taking the necessary steps to manage it effectively.
Causes of High Blood Pressure
Numerous dietary and lifestyle factors can contribute to hypertension or high blood pressure. The most common factors leading to hypertension are the following:
Excessive Amount of Salt
While Sodium is a crucial mineral that the human body requires for functioning, too much can lead to high blood pressure. Sodium intimately works with potassium to balance the fluid and blood volume in the body. The imbalanced ratio of Sodium to Potassium leads to high blood pressure.
Stress
The “fight or flight” reflex, sometimes referred to as the sympathetic nervous system, is triggered in humans when they are under stress. Stress turns on the sympathetic nervous system, which increases the blood pressure.
High Levels of Insulin
High levels of insulin can increase the reabsorption of sodium by the kidneys. Insulin can activate the sympathetic nervous system as well, leading to hypertension. Therefore, keeping the insulin levels in control is necessary to manage the blood pressure.
Overconsumption of Fructose
Plain sugars and blood sugar play a crucial role in hypertension. Overconsumption of fructose can lead to high blood pressure in different ways—inducing excess amounts of sodium and activating the sympathetic nervous system.
Adrenal Disorders
Adrenal disorders can cause high blood pressure. Hypertension will result from an imbalance in the sodium/potassium ratios, particularly if the adrenal glands are secreting large amounts of the male sex hormone aldosterone.
Nicotine
Owing to the nicotine found in most cigarettes, smoking can lead to increased heart rate and high blood pressure. Smoking can also activate the sympathetic nervous system and increase cardiac output, resulting in hypertension.
Medication
Many medications have side effects, and increased blood pressure is common among them. Birth control pills, antidiabetic drugs, steroid drugs, and antidepressants can lead to hypertension.
What Happens When You Start a Ketogenic Diet?
The human brain needs a lot of energy to function, and fat cannot be used as the sole energy source for body and brain processes. The human body only accepts glucose or Ketones as the energy source.
When a person starts a Ketogenic diet, the body switches to the fuel supply deriving from fat. With low insulin levels, the body fat burns quite easily.
Ketogenic diet is advantageous for people with hypertension issues. Obesity is one of the many reasons for high blood pressure. Ketogenic diet is an efficient way to lose body weight as compared to a low-fat diet for weight loss.
Is the Keto Diet a Possible Way to Lower High Blood Pressure?
Keto diet effectively helps lower high blood pressure in many ways. The low-carb diet reduces blood sugar levels, as carbs tend to raise both blood sugar and insulin levels. The diet helps the body shift from sugar-burning to fat-burning, resulting in enhanced energy.
It also helps reduce the effects of metabolic syndrome, which include high blood pressure, high blood sugar levels, excess body fat around the waist, and abnormal cholesterol levels.
Also Read: The Beginner’s Guide to Indian Keto Diet
Other Health Benefits of Keto Diet
Weight loss
Keto diet sources more calories from fat and protein than from carbs. It effectively burns the body’s sugar, breaking it down into protein and fat for energy. This process leads to ketosis and weight loss. The protein-rich diet curbs unnecessary cravings and enhances metabolism as well.
Healthy heart
To improve the health of the heart, the keto diet includes some healthy fats such as coconut or olive oil, avocados, and chicken that help reduce cholesterol levels in the body.
Controls sugar levels
Carbohydrates break down into glucose to become the main energy source in the body. Upon consuming an excessive amount of carbs, blood sugar levels can increase dramatically. However, switching from carbs to fats for energy can stabilize blood sugar levels, helping manage diabetes.
Brain health
Ketones provide the brain with fuel instantly by supplying up to 70% of the energy that the brain requires. Compared to glucose, this is a more efficient energy source.
Given that the human brain is composed of 60% fat, it needs a reasonable quantity of healthy fats to function perfectly. Some healthy fats that are part of the ketogenic diet include full-fat milk, sour cream, avocados, cheese, and chicken.
High energy levels
The human body can only store a limited amount of glycogen. It requires constant refueling to maintain energy levels. However, this is not the case with fat. A keto diet provides plenty of fat to draw energy from, keeping the energy levels up.
Lowers high blood pressure
The keto diet is rich in fat and low in carbs, which can control high blood pressure. Eating healthy fats helps maintain the perfect body weight while keeping the blood sugar and blood pressure in check.
