New Ways to Manage Hypertension What affects High Blood Pressure

By Aspein Ulmoor (Healthfluent Team Member)

Managing High Blood Pressure

Exercise, a longevity-friendly lifestyle, and a MRFE (Mineral-Rich Fat-Embracing) diet are new ways to manage hypertension. You may be surprised to learn that natural salt and beef are essential sources for managing high blood pressure. Keep reading if you want to learn more.

Managing high blood pressure, or hypertension, is a serious health challenge as it increases the risk for heart disease and stroke–affecting millions of people globally. Experts recommend conventional dietary recommendations, like the DASH (Dietary Approaches to Stop Hypertension) diet, to treat this illness. In contrast, the “mineral-rich, fat-embracing” (MRFE) diet presents a novel approach to managing high blood pressure by emphasizing complete, nutrient-dense foods, vital minerals, and healthy fats. This is especially helpful for individuals looking for alternatives. It is one of the new ways to manage hypertension. This blog post examines the MRFE diet’s tenets, advantages, and real-world applications as a potential substitute for people seeking natural hypertension management.

1. FUNDAMENTAL IDEAS OF THE MRFE DIET

The MRFE diet is based on six fundamental ideas, with an emphasis on including complete, unprocessed foods, sea salts rich in minerals, and animal fats. Let’s examine each of the tenets in more detail to see how they support the broader aim of controlling hypertension.

STRESS ANIMAL FATS
It’s not true that all fats are detrimental to you. The MRFE diet (a mineral rich diet plan) recommends healthy animal fats as a key component. Along with providing energy, these fats are also necessary for the absorption of fat-soluble vitamins (A, D, E, and K), which are vital for heart health and general well-being.

Grass-fed beef has a healthier fat profile than conventionally reared beef because it is high in omega-3 fatty acids, conjugated linoleic acid (CLA), and vitamin E. It is common knowledge that these nutrients enhance cardiovascular health and reduce inflammation.

Pasture-raised chicken and eggs. Pasture-raised chicken and eggs are rich in choline and omega-3 fatty acids, which are good for the heart and brain.

Fatty fish that are wild caught, such as salmon and sardines, are high in omega-3 fatty acids, which have been demonstrated to lower blood pressure, triglycerides, and the risk of heart disease.

Grass-fed cows produce full-fat dairy products like butter, cheese, and yogurt. These products are high in conjugated linoleic acid and fat-soluble vitamins, which may help lower the risk of hypertension.

By incorporating these animal fat sources into your mineral rich diet and maintaining a healthy balance of vital fatty acids, you can keep your blood pressure under control.

 

2. ONE OF THE NEW WAYS TO MANAGE HYPERTENSTION IS TO USE SEA SALT, WHICH CONTAINS MINERALS

When talking about hypertension, salt has always been a contentious topic. The MRFE diet encourages the use of unrefined, mineral-rich sea salts instead of processed table salt. These salts offer vital trace elements that promote general health and can help restore the body’s electrolyte equilibrium.

Salt from the Himalayas Himalayan salt, named after its pink color, contains over 80 trace elements, some of which are essential for normal blood pressure maintenance. These minerals include calcium, magnesium, and potassium.

Celtic Mineral Harvested from France’s coastal regions. Celtic salt has a somewhat damp texture and is rich in minerals. Magnesium is a vital mineral for heart health and muscle function.

More Raw Sea Salt Options. A rich mineral profile is another benefit of using many additional unprocessed sea salts, like Persian Blue and Red Hawaiian salts, which can help with improved blood pressure control.

Switching to these sea salts with high mineral content will improve the taste of your food and give your body the minerals to keep your blood pressure in check.

 

3. ONE OF THE NEW WAYS TO MANAGE HYPERTENSTION IS TO FOCUS ON FOODS HIGH IN MINERALS

It’s common to ignore mineral deficits when treating hypertension. The MRFE diet emphasizes the incorporation of foods high in essential minerals, such as calcium, magnesium, and potassium, which are essential for controlling blood pressure.

Rich in magnesium foods. Magnesium’s relaxing effects on blood vessels facilitate blood flow. Excellent sources of magnesium include whole grains (quinoa, brown rice), nuts (almonds, cashews), seeds (pumpkin, flax), and dark leafy greens (kale, spinach).

Foods high in potassium. Potassium relieves blood vessel strain by helping the body balance salt levels. Rich in potassium, foods like avocados, sweet potatoes, bananas, and leafy greens ought to be a regular part of your mineral rich diet.

Foods high in calcium. Blood vessel contraction and muscle function both depend on calcium. Good sources of calcium include dairy products, leafy greens (bok choy, collard greens), and fortified plant-based milk (almond, soy).

Additional vital minerals: zinc, iron, and copper. These minerals help regulate blood pressure and promote general health. Foods such as shellfish, red meat, nuts, and seeds contain these minerals.

By including these foods high in minerals in your diet, your body is getting the nutrients it needs to keep blood pressure levels in check.

 

4. MODERATE PROTEIN CONSUMPTION

Although protein is a necessary macronutrient, consuming too much of it can strain the kidneys and raise blood pressure. A moderate protein consumption of 0.8–1 grams per kilogram of body weight should come from nutrient-dense, high-quality meals, according to the MRFE diet.

Meats raised in grass. Meats from grass-fed cattle have a better lipid composition and are high in vital elements like zinc and iron, which promote heart health.

Wild-Caught Fish. Wild-caught fish, such as salmon and mackerel, are rich in omega-3 fatty acids and also include high-quality protein that aids in the healing of muscles and tissue.

Eggs Raised in Pasture. Chickens grown on pasture produce eggs, which are a substantial source of complete protein because they have all the key amino acids that the body needs.

Beans and legumes. Legumes and beans provide a healthy combination of protein and fiber, which can help control blood pressure for people seeking plant-based protein sources.

You may meet your body’s nutritional demands without putting too much strain on your kidneys by consuming protein in moderation and from high-quality sources.

5. WHOLE, UNPROCESSED FOODS

Fruits and Vegetables. Fresh fruits and vegetables are rich in vitamins, minerals, and antioxidants that support overall health and help manage hypertension.

Whole Grains. Be careful with highly industrialized grains such wheat, corn, and oatmeal. Dr. Mark Hyman said,

Nuts and Seeds. Nuts and seeds are excellent sources of healthy fats, protein, and minerals. You can incorporate them into your meals to add extra nutrients or enjoy them as a delicious snack.

Fatty Meats and Fish. Choose fatty cuts of meat and wild-caught fish to increase saturated fat intake while obtaining the advantages of high-quality protein. Dr. Andrew Weil wrote, “What is the latest thinking about saturated fat? I hear it isn’t as bad as once thought and that a high-carbohydrate diet is more of a threat to health than a high-fat diet.”[6]

The MRFE diet favors whole, unprocessed foods over processed and packaged meals. It is a mineral rich diet program. Whole foods are little processed and have all of their natural nutrients; in contrast, processed meals frequently include harmful fats, added sugars, and preservatives that can raise blood pressure.

You may feel confident that you’re giving your body the nutrition it needs to maintain normal blood pressure levels by focusing on complete, unprocessed foods.

6. DRINK PLENTY OF WATER

Maintaining proper hydration is essential for both blood pressure control and general wellness. The MRFE diet places a strong emphasis on consuming lots of water as well as hydrating drinks that have extra health advantages.

WATER
Water is the cornerstone of proper hydration because it maintains kidney function, balances bodily fluids, and controls body temperature. Drink 8 glasses of clean and filtered water daily.

HERBAL TEAS
Herbal teas with soothing properties, such as chamomile and hibiscus, can help decrease blood pressure.

SUGAR-FREE JUICES
Studies have showed that antioxidant-rich juices with pomegranate and beet flavors can lower blood pressure.

WATER FROM COCONUTS
Because it naturally contains potassium and electrolytes, coconut water is a fantastic way for those with hypertension to stay hydrated.

You can assist your body’s innate ability to control blood pressure by emphasizing water intake and selecting drinks with extra health advantages.

EXAMPLE MRFE DIET MEAL PLANS

Here are some sample meal ideas that are both delicious and in line with the fundamentals of the MRFE diet to help you get a realistic notion of how to put it into practice.

BREAKFAST
Eggs in a scramble with avocado, mushrooms, and spinach. Have a substantial breakfast full of protein, healthy fats, and minerals to start your day. Add fresh spinach and mushrooms to scrambled eggs from pasture-raised chickens, then garnish with avocado slices and a dash of Himalayan salt. The nutritional balance of this meal will keep you feeling energized all morning.

LUNCH
Quinoa with roasted vegetables and grilled grass-fed beef for lunch. Savor a grilled grass-fed beef steak for lunch, along with quinoa and a side of roasted veggies, such as sweet potatoes, carrots, and Brussels sprouts. This meal provides a balanced mix of meals high in minerals, protein, and healthy fats to help control blood pressure.

SNACK
I enjoy snacking on apple slices with sea salt and almond butter. Apple slices with a tablespoon of almond butter and a dusting of mineral-rich sea salt make a simple yet delicious snack. This snack gives you the right amount of healthy fats, minerals, and carbohydrates to maintain steady energy levels in between meals.

DINNER
Baked wild salmon served with steamed broccoli and sweet potatoes. Have a nutrient-dense dinner that is high in important minerals and omega-3 fatty acids to cap off your day. Bake a fillet of wild salmon and serve it with steamed broccoli and a side of baked sweet potatoes. For extra taste and health benefits, season with a squeeze of lemon and Himalayan salt. This dish is a beneficial way to manage hypertension, since it has the right amount of necessary nutrients, proteins, and healthy fats.

ADVICE & THINGS TO THINK ABOUT ON THE MRFE DIET

Making the switch to the MRFE diet can be difficult, particularly if you’re used to a different eating schedule. To ensure a seamless transition and maximize the benefits of this mineral rich diet, here are some pointers and things to keep in mind.

GRADUAL TRANSITION

If you’re new to the MRFE diet, it’s critical to make minor adjustments rather than drastically changing it all at once. Begin by implementing one or two ideas at a time, such as increasing the amount of healthy animal fats in your meals and avoiding industrialized oils (vegetable, canola, corn, cotton seed oils, etc. like avoiding a virus—if you understand how these unhealthy oils generate free radicals in your body!) or switching to sea salt that is rich in minerals. Increase the amount of food you consume gradually as your body adjusts. Long-term, this strategy will make the transition smoother and more sustainable.

I am hypertensive, and in my experience, I followed the advice of the renowned Australian naturopath, Barbara O’Neil, who used to take a grain of Celtic salt before drinking water. Those who favor synthetic drugs demonize Barbara O’Neil. “My body, my choice” is a popular motto.

Pay attention to your body! Because each person’s body is different, what suits one person could not suit another. Observe your body’s reaction to the MRFE diet. Have you more energy now? Is your ability to digest food better now? Do you notice any fluctuations in your blood pressure? Based on these observations, make changes to your diet to better suit your needs. If you experience any discomfort or unfavorable side effects, consult a healthcare provider to make the adjustments.

Speak with a medical expert. It’s important to speak with a healthcare provider before making any big dietary changes, particularly if you already have a medical issue. They can assist you in customizing the MRFE diet to meet your unique requirements and guarantee that it is safe for your particular medical condition. Routine blood work and check-ups can help track your progress and change your diet as needed.

TRACKING MRFE DIET DEVELOPMENT

Tracking your progress is required to understand how the MRFE diet affects your health and blood pressure. Here are some strategies to track your progress and ensure you’re making progress.

Monitoring blood pressure. Monitor your blood pressure regularly to identify any changes. To achieve this, you can see your healthcare provider or use a blood pressure monitor at home. Keep a record of your readings so you can see patterns and evaluate how well the MRFE diet is controlling your hypertension.

MINERAL CONCENTRATIONS

Monitoring your mineral levels is crucial as the MRFE diet heavily emphasizes foods rich in minerals and sea salts. You can monitor vital minerals like calcium, magnesium, and potassium with regular blood tests. Your healthcare professional can recommend dietary modifications or supplements to address any identified imbalances.

Monitoring Symptoms. Note any changes in your symptoms, including your energy, digestion, and general state of health. If your symptoms have improved, the MRFE diet may be beneficial for you. On the other hand, if you experience any undesirable symptoms, you might need to adjust your diet or see a doctor.

 

 

CONCLUSION: A PERSONALIZED APPROACH TO HYPERTENSION MANAGEMENT

The “Mineral-Rich, Fat-Embracing” (MRFE) diet offers an innovative and unique approach to treating hypertension. This diet targets underlying mineral shortages and promotes general health by emphasizing full, nutrient-dense foods, healthy animal fats, and mineral-rich sea salts. The MRFE diet offers a firm foundation for anyone looking to control their blood pressure naturally through dietary adjustments, even if it is not a one-size-fits-all approach.

Working with a healthcare provider is crucial to customizing the MRFE diet to your unique needs, just like with any dietary change. You can make decisions that support your long-term health goals by introducing the diet’s principles gradually, paying attention to your body, and tracking your success. Whether you’re new to controlling your hypertension or searching for something better than conventional dietary recommendations, the MRFE diet might help.

Keep in mind that the MRFE diet is a theoretical strategy for managing hypertension, and you should always consult with a healthcare provider before making any significant dietary changes. Your blood pressure and general health may improve by adopting this individualized and attentive approach, opening the door to a healthier, more balanced existence.
 

 

By Aspein Ulmoor (Healthfluent Team Member)