How to reduce your blood pressure by eating earlier

Maybe you find it surprising that you can reduce your blood pressure just by changing the time
you eat. You can however not only reduce your blood pressure by doing that, but quite a few
other things have been shown to improve as well.
This research was based on the results of intermittent fasting.
The study was small, but it was very well controlled (Sutton EF, et.al., 2018).
Prediabetic men were randomized to time-restricted feeding, which in this case meant a 6 hour
feeding period with dinner before 3 p.m., or a control schedule with a 12 hour feeding period.
The participants followed the time-restricted feeding schedule for 5 weeks and were later crossed
over to the other schedule.

The meals they ingested were prepared for them, and the number of daily calories was
calculated according to their energy expenditure so they would not lose any weight. The
researchers also checked that all of the meals were ingested. The schedules were followed for
5 weeks. The participants had breakfast, lunch and dinner, all within 6 hours, and dinner was no later than 3 p.m.



On the time-restricted feeding schedule, the participants improved insulin sensitivity, beta
cell responsiveness, blood pressure, oxidative stress, and they felt less hungry.
Beta cells are the insulin-producing cells in the pancreas.
All of these changes were seen from only changing the timing of when they were eating.
Try it and see how it works for you.

Reference:

Sutton EF1, Beyl R1, Early KS2, Cefalu WT3, Ravussin E1, Peterson CM , Early Time-Restricted
Feeding Improves Insulin Sensitivity, Blood Pressure, and Oxidative Stress Even without Weight
Loss in Men with Prediabetes. Cell Metab. 2018 Jun 5;27(6):1212-1221.e3.