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Hi ,
Don’t forget, we’re live tomorrow night at 7pm ET on YouTube, Facebook or X. I’ll be discussing Why Most Blood Pressure Plans Fail — And How to Stay With the Ones That Work. Join us. It’s important to your health.
Yesterday, we talked about stopping sugary drinks.
Today, I want to go one step further.
Because even if you stop drinking sugar, you can still keep your blood pressure elevated if you are eating too much of the wrong kind of carbohydrate.
I’m talking about:
These foods may not always taste very sweet.
Many contained “enriched flour.” Enriched flour is a refined grain that’s been stripped of natural fiber and nutrients, leading to potential long-term risks like diabetes, obesity, and inflammation. While nutrients are added back, they are synthetic and less bioavailable, sometimes causing digestive issues or masking deficiencies.
Why is enriched flour allowed in our food supply? Because it’s cheap and Big Ag lobbies for it. Big Pharma likes it too as it keeps people sick and on their prescription medications.
But inside your body, many of them act a lot like sugar.
They break down quickly into glucose.
That pushes up blood sugar.
Your body responds by releasing insulin.
And when insulin is elevated too often, it creates a chain reaction that works against healthy blood pressure.
You become more likely to store fat, especially around the middle.
You become more likely to hold on to sodium and fluid.
Inflammation tends to rise.
Triglycerides often worsen.
Blood vessels do not function as well as they should.
And the whole system starts getting pushed in the wrong direction.
This is one reason so many people are confused.
They think:
“I don’t eat much dessert.”
“I’m not drinking soda.”
“I’m trying to be good.”
But then breakfast is cereal or toast.
Lunch is a sandwich.
Snack is crackers or chips.
Dinner is pasta or rice.
So the blood sugar and insulin roller coaster keeps going all day long.
That is not a good recipe for normal blood pressure.
Remember this:
High blood pressure is not just a salt issue.
For many people, it is also a blood sugar issue.
An insulin issue.
A weight issue.
An inflammation issue.
A blood vessel issue.
And added sugar plus refined carbs feed all of it.
That is why today’s challenge matters.
Today’s action step:
For one full day, remove added sugar and refined carbs as much as possible.
That means skip things like:
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bread
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pasta
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cereal
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chips
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crackers
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cookies
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candy
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pastries
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white flour products
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sugary snacks
Instead, build your meals around foods your body actually knows what to do with:
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eggs
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meat
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fish
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chicken
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vegetables
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avocado
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nuts
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seeds
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berries
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olive oil
A simple example:
Breakfast:
eggs and avocado
Lunch:
salad with chicken, olive oil, and vegetables
Dinner:
salmon or grass-fed meat with roasted vegetables
Snack if needed:
a handful of nuts or a hard-boiled egg
You do not have to be perfect forever.
But you do need to understand what is driving the problem.
And for a lot of people, it is not just the salt shaker.
It is the constant stream of sugar and refined carbs keeping the body inflamed, storing fat, and putting pressure on the system.
Take that pressure off.
Eat in a way that helps your blood vessels, not hurts them.
That is today’s win.
Here's a short video from me where I share what to eat for better heart health.
To your heart health,
Dr. Jack Wolfson
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