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Fasting: A Secret Weapon for Your Blood Pressure?
13 Feb
Summary
- Fasting indirectly helps blood pressure by aiding weight loss and improving insulin sensitivity.
- Time-restricted eating is recommended as the most sustainable fasting method.
- Certain individuals, including those with uncontrolled hypertension, should avoid fasting.
Fasting may offer indirect benefits for blood pressure management by influencing key markers like weight, insulin sensitivity, and inflammation. Studies indicate potential modest reductions in systolic and diastolic blood pressure, particularly for overweight individuals or those with early hypertension. However, experts stress that fasting is not a treatment on its own and its effectiveness hinges on overall diet, activity, sleep, and stress management.
Time-restricted eating, limiting meals to an 8-10 hour window, appears to be the most sustainable and beneficial fasting approach for blood pressure. Other intermittent fasting methods have shown varied results. Longer fasts are not recommended for routine management due to difficulty and higher risks. Certain groups, including those with uncontrolled hypertension, diabetes prone to hypoglycemia, pregnant or breastfeeding women, and individuals with eating disorders, must avoid fasting due to risks of dizziness and electrolyte imbalance.
Safer, evidence-based alternatives for blood pressure control include balanced diets like DASH or Mediterranean, reduced salt intake, regular exercise, stress management, and consistent sleep. Consistency in these lifestyle factors is emphasized over adherence to fasting trends, positioning fasting as a potentially helpful tool within a broader healthy lifestyle framework.
