28% of Americans have high blood pressure and don’t know it, according to the American Heart Association. High blood pressure boosts the risks of leading killers such as heart attack and stroke, as well as aneurysms, cognitive decline, and kidney failure. High blood pressure, also known as “the silent killer,” is an epidemic in our nation. It typically has no warning signs or symptoms, and many people don’t realize they have it, which is why we must all get it checked regularly. Over time, unaddressed elevated blood pressure can have disastrous consequences including stroke, heart attack, blindness and kidney failure. Don’t feel your alone. Hypertension has reached epidemic proportions in our country currently affecting nearly 75 million Americans.
I’m not just talking about consuming too much salt or your family history, Instead I am talking about addressing the an underlying reason that you may have high blood pressure that you can control.
Five Causes of High Blood Pressure that people over look.
- Insulin resistance: At least 50 percent of all people with hypertension have an underlying condition called insulin resistance. Marked by elevated levels of insulin in the bloodstream, insulin resistance is also associated with increases in obesity, type 2 diabetes and elevations in cholesterol and triglyceride levels. A healthy diet and exercise will help control insulin resistance, as well as this major cause of high blood pressure. You also need to get on a good nutritional supplement program that includes a potent multivitamin and mineral supplement with high doses of magnesium, calcium and antioxidants.
- Nutritional deficiencies: Inadequate intakes of potassium, antioxidants, magnesium, calcium, essential fatty acids and B-complex vitamins may all contribute to the cause of high blood pressure. The only way to get optimal levels is to take a high-potency daily multivitamin and mineral supplement and add additional nutrients as needed to fill in the gaps.
- Obesity: One of the most significant causes of high blood pressure isobesity (being at least 20 percent above your ideal weight). It raises your risk of high blood pressure three-fold. Often, losing weight is enough to normalize blood pressure. A prudent diet and regular exercise are the best ways to achieve normal weight and keep the causes of high blood pressure at bay.
- Dehydration: Chronic dehydration also can be a cause of high blood pressure by making the body to hold onto sodium. This increases blood volume and thus blood pressure. Make a point of drinking a minimum of eight and preferably 10 to 12 glasses of pure, filtered water every day. This surprisingly simple step can truly make a difference in blood pressure control.
- Inactivity: The human body is wired for exercise, and a sedentary lifestyle is a significant cause of high blood pressure, coronary artery disease and other cardiovascular ailments. Exercise improves every single aspect of cardiovascular health, blood pressure included
To bring your blood pressure down, you need to go beyond slashing salt and ingest more potassium as well. Abundant scientific evidence has proven that a shortage of this electrolyte plays a major role in the onset of high blood pressure and that restricting potassium intake can cause a blood pressure spike even among people with no previous concerns. A low potassium intake also ups your odds of suffering a stroke.
In practice, potassium offsets the harmful effects of sodium. To lower your blood pressure through dietary means, you need to shift your body’s balance of sodium and potassium by bringing your sodium intake to under 1500 milligrams a day while raising your potassium intake to about 4700 milligrams — the average American adult consumes only about half this much today. (Diabetics, people with chronic kidney disease and those taking a blood thinner, like warfarin, should check with their doctor before increasing their potassium intake.) Potassium is also a natural diuretic — so the more you eat, the more sodium and water you’ll excrete through urine.
A normal amount of potassium in a typical diet of a healthy American is about 3500 to 4500 milligrams per day. A potassium restricted diet is typically about 2000 milligrams per day. If you have kidney disease or kidney issues you need to get with your dietician before starting a higher potassium diet. You are very limited on your potassium intake.
|Apricot, raw (2 medium)
dried (5 halves)
|Acorn Squash||Bran/Bran products|
|Avocado (¼ whole)||Artichoke||Chocolate (1.5-2 ounces)|
|Banana (½ whole)||Bamboo Shoots||Granola|
|Cantaloupe||Baked Beans||Milk, all types (1 cup)|
|Dates (5 whole)||Butternut Squash||Molasses (1 Tablespoon)|
|Dried fruits||Refried Beans||Nutritional Supplements:
Use only under the
direction of your doctor
|Figs, dried||Beets, fresh then boiled|
|Grapefruit Juice||Black Beans|
|Honeydew||Broccoli, cooked||Nuts and Seeds (1 ounce)|
|Kiwi (1 medium)||Brussels Sprouts||Peanut Butter (2 tbs.)|
|Mango(1 medium)||Chinese Cabbage||Salt Substitutes/Lite Salt|
|Nectarine(1 medium)||Carrots, raw||Salt Free Broth|
|Orange(1 medium)||Dried Beans and Peas||Yogurt|
|Orange Juice||Greens, except Kale||Snuff/Chewing Tobacco|
|Papaya (½ whole)||Hubbard Squash|
|Pomegranate (1 whole)||Kohlrabi|
|Prune Juice||White Mushrooms, cooked (½ cup)|
|Potatoes, white and sweet|
What can you do to address your high blood pressure? Most of the time people who have high blood pressure are not eating correctly, not exercising , taking in to much sodium, drinking to much caffeine, eating to much sugar.
Check out this video by Dr. Joe.
if you are taking statin drugs , are you taking CoQ10 with it? Watch this video.
Are you getting rid of the sodium in your diet? Yes, we need salt but we are on a sodium overload.
Are you getting rid of sugar in your diet?
Are you getting on a good exercise routine?
Are you getting caffeine out of your diet?
CAYENNE TURMERIC HONEY LEMON TEA to lower your BP
1 teaspoon of turmeric
1/2 teaspoon cayenne
1 teaspoon of organic (raw) honey
half squeezed lemon
This is awesome tea will clean out your arteries’, lower your blood pressure, its a anti inflammatory and it does some amazing things to the cardiovascular system.
He states 5 tops ways to lower BP naturally are
1. Start with eating a Mediterranean-like diet
*foods like olive oil , flax seeds, wild caught fish along with lots of fruits & vegetables.
2. Start taking a high quality fish oil which reduce inflammation in the body.
* He suggests a 1,000 milligrams with each meal.
3. Start taking magnesium. 500 mg daily
4. Start eating more potassium rich foods or taking a potassium suppliment.
*Foods like white beans, bananas, dark leafy greens, organic baked potatoes with the skin, baked acorn squash, dried apricots, salmon , avocados and white mushrooms. Please take time to look up more foods that are rich in potassium. I have a chart listed above on this blog.
5. Start taking a CoQ10 200-300 mg per day
More Fabulous Foods to Fight High Blood Pressure
Just one serving of blueberries a week can help cut your risk of high blood pressure. Blueberries, as well as raspberries and strawberries, contain natural compounds called anthocyanins that protect against hypertension, according to a recent British and American study of about 157,000 men and women published in the American Journal of Clinical Nutrition.
The beet goes on
Drinking a glass of beet juice can lower blood pressure within just a few hours, according to a Queen Mary University of London study published last year in the American Heart Association journal Hypertension. The nitrate in the juice has the same effect as taking a nitrate tablet, the researchers found. Beet juice can be found at some health food stores and specialty groceries such as Whole Foods. Other nitrate-rich foods include spinach, lettuce, cabbage, carrots and, of course, whole beets.
Try these strategies to reduce the risk of heart disease.
The dark side
Chocolate lovers rejoice! Eating a one-ounce square of dark chocolate daily can help lower blood pressure, especially in people who already have hypertension, according to Harvard researchers who analyzed 24 chocolate studies. Dark chocolate is high in flavonoids, natural compounds that cause dilation of the blood vessels. Look for chocolates that say they contain 50 to 70 percent cacao, such as Ghirardelli 60 percent cacao dark chocolate squares.
Cinnamon is another tasty seasoning that requires little effort to include in your daily diet, and that may bring your blood pressure numbers down. Consuming cinnamon every day has been shown to lower blood pressure in people with diabetes.
This pungent seasoning can do more than just flavor your food and ruin your breath. Garlic has the ability to lower your blood pressure by causing your blood vessels to relax and dilate. This lets blood flow more freely and reduces blood pressure.
You can add fresh garlic to a number of your favorite recipes. If the flavor of garlic is just too strong for you, roast it first. And if you simply can’t eat the stuff, you can get garlic in supplement form.
Celery seed is an herb used to flavor soups, stews, casseroles, and other savory dishes. Celery has been long used to treat hypertension in China, but studies also shown that it may be effective. You can use the seeds to lower blood pressure, but you can also juice the whole plant. Celery is a diuretic, which may help explain its effect on blood pressure.
Recent studies show that hibiscus tea can lower blood pressure as effectively as some standard hypertension drugs can. Hibiscus is widely consumed around the world as a ruby-colored, lemony beverage (it’s the main ingredient in Red Zinger tea). Hibiscus is safe and, unlike most blood pressure drugs, rarely causes side effects. Plus, hibiscus plants can be grown in much of the United States, so you can actually grow your own blood pressure medicine. How does hibiscus lower blood pressure? Recent research suggests a combination of reasons: It has diuretic properties, it opens the arteries, and it appears to act as a natural angiotensin-converting enzyme (ACE) inhibitor, which means it slows the release of hormones that constrict blood vessels. In addition, hibiscus boosts immune function and provides valuable antioxidants.
1. Go for power walks
Hypertensive patients who went for fitness walks at a brisk pace lowered pressure by almost 8 mmhg over 6 mmhg. Exercise helps the heart use oxygen more efficiently, so it doesn’t work as hard to pump blood. Get a vigorous cardio workout of at least 30 minutes on most days of the week. Try increasing speed or distance so you keep challenging your ticker.
2. Breathe deeply
Slow breathing and meditative practices such as qigong, yoga, and tai chi decrease stress hormones, which elevate renin, a kidney enzyme that raises blood pressure. Try 5 minutes in the morning and at night. Inhale deeply and expand your belly. Exhale and release all of your tension.
3. Be salt smart
Certain groups of people—the elderly, African Americans, and those with a family history of high blood pressure—are more likely than others to have blood pressure that’s particularly salt (or sodium) sensitive. But because there’s no way to tell whether any one individual is sodium sensitive, everyone should lower his sodium intake, says Eva Obarzanek, PhD, a research nutritionist at the National Heart, Lung, and Blood Institute. How far? To 1,500 mg daily, about half the average American intake, she says. (Half a teaspoon of salt contains about 1,200 mg of sodium.) Cutting sodium means more than going easy on the saltshaker, which contributes just 15% of the sodium in the typical American diet. Watch for sodium in processed foods, Obarzanek warns. That’s where most of the sodium in your diet comes from, she says. Season foods with spices, herbs, lemon, and salt-free seasoning blends. If you cant go with out salting your food at least use Pink Himalayan Sea salt or Celtic Sea Salt not that poison table salt.
The many hues of pink, red and white are an indication of this salt’s rich and varying mineral and energy-rich iron content.
Iodine- Natural salts are rich in iodine, so it doesn’t need to be artificially added in.
In the same manner that vitamins and minerals are perfectly packaged in fruits and vegetables, because this salt was formed naturally the minerals within the sodium work in synergy.
Packs a hearty 80+ minerals and elements- Himalayan salts are mineral packed crystals which formed naturally within the earth made up of 85.62% sodium chloride and 14.38% other trace minerals including: sulphate, magnesium, calcium, potassium, bicarbonate, bromide, borate, strontium, and fluoride (in descending order of quantity).
Create an electrolyte balance
- Increases hydration
- Regulate water content both inside and outside of cells
- Balance pH (alkaline/acidity) and help to reduce acid reflux
- Prevent muscle cramping
- Aid in proper metabolism functioning
- Strengthen bones
- Lower blood pressure
- Help the intestines absorb nutrients
- Prevent goiters
- Improve circulation
- Dissolve and eliminate sediment to remove toxins
It is even said to support libido, reduce the signs of aging, and detoxify the body from heavy metals.
Why Table Salt is Inferior
Commercial refined salt is not only stripped of all its minerals, besides sodium and chloride, but is also chemically cleaned, bleached and heated at unnecessary high temperatures.
In addition, it is treated with anti-caking agents which prevent salt from mixing with water in the salt container. These agents also prevent dissolving within our system leading to build up and then deposit in organs and tissue, causing severe health problems.
Finally, the iodine that is added into salt is usually synthetic which is difficult for your body to process properly. Shockingly under U.S. law, up to 2% of table salt can be additives.
( thanks to Healthycures for this wealth of information about PHSS)
4. Indulge in dark chocolate
Dark chocolate varieties contain flavanols that make blood vessels more elastic. In one study, 18% of patients who ate it every day saw blood pressure decrease. Have ½ ounce daily.
Click on the link to order yours today!
5. Take a supplement
In a review of 12 studies, researchers found that coenzyme Q10 reduced blood pressure by up to 17 mmhg over 10 mmhg. The antioxidant, required for energy production, dilates blood vessels. Ask your doctor about taking a 60 to 100 mg supplement up to 3 times a day.
Click on the link below to order yours today!
6. Drink (a little) alcohol
According to a review of 15 studies, the less you drink, the lower your blood pressure will drop—to a point. A study of women at Boston’s Brigham and Women’s Hospital, for example, found that light drinking
(defined as one-quarter to one-half a drink per day for a woman) may actually reduce blood pressure more than no drinks per day. One “drink” is 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of spirits. Other studies have also found that moderate drinking—up to one drink a day for a woman, two for a man—can lower risks of heart disease. “High levels of alcohol are clearly detrimental,” says Obarzanek. “But moderate alcohol is protective of the heart. If you are going to drink, drink moderately.”
7. Take up tea
Lowering high blood pressure is as easy as one, two, tea: Study participants who sipped 3 cups of a hibiscus tea daily lowered systolic blood pressure by 7 points in 6 weeks on average, say researchers from Tufts University—results on par with many prescription medications. Those who received a placebo drink improved their reading by only 1 point. The phytochemicals in hibiscus are probably responsible for the large reduction in high blood pressure, say the study authors. Many herbal teas contain hibiscus; look for blends that list it near the top of the chart of ingredients—this often indicates a higher concentration per serving. (See when your tea is perfectly steeped using this elegant glass teapot with infuser.)
Click on link to order yours today!
8. Relax with music
Need to bring down your blood pressure a bit more than medication or lifestyle changes can do alone? The right tunes can help, according to researchers at the University of Florence in Italy. They asked 28 adults who were already taking hypertension pills to listen to soothing classical, Celtic, or Indian music for 30 minutes daily while breathing slowly.
9. Seek help for snoring
It’s time to heed your partner’s complaints and get that snoring checked out. Loud, incessant snores are one of the main symptoms of obstructive sleep apnea (OSA). University of Alabama researchers found that many sleep apnea sufferers also had high levels of aldosterone, a hormone that can boost blood pressure. In fact, it’s estimated that half of all people with sleep apnea have high blood pressure. If you have sleep apnea, you may experience many brief yet potentially life-threatening interruptions in your breathing while you sleep. In addition to loud snoring, excessive daytime tiredness and early morning headaches are also good clues. If you have high blood pressure, ask your doctor if OSA could be behind it; treating sleep apnea may lower aldosterone levels and improve BP.
10. Make your days off be stress free
Putting in more than 41 hours per week at the office raises your risk of hypertension by 15%, according to a University of California, Irvine, study of 24,205 California residents. Overtime makes it hard to exercise and eat healthy, says Haiou Yang, PhD, the lead researcher. It may be difficult to clock out super early in today’s tough economic times, but try to leave at a decent hour—so you can go to the gym or cook a healthy meal—as often as possible. Set an end-of-day message on your computer as a reminder to turn it off and go home. Follow these tips to make your weekends stress-free.
Food for thought: I know, I’ve thrown a wealth of information your way but it only gets better! Here are some recipes to get you started on the right path to a lowering your blood pressure along with a sample menu.
In addition to antioxidants, this blend is loaded with blood-pressure lowering potassium, probiotics, and dietary nitrate.
1/2 c frozen blueberries
1 ripe banana
1/2 c plain nonfat yogurt
1/2 c packed baby spinach
COMBINE all ingredients in a blender and puree until smooth.
1/4 cup of blueberries
1/4 cup peeled and grated raw beet
1 raw garlic glove
1 celery stalk
Dash of Ceylon cinnamon
1/2 cup of coconut water or almond milk or coconut milk
COMBINE all ingredients in a blender and puree until smooth.
Avocado Kiwi Melon Madness
- 1 avocado
- 1 kiwi
- 1 cup Honeydew melon (peeled and chopped)
- 1 cup Baby spinach
- Peel the avocado, discard nut, peel the kiwi and the honey dew melon.
COMBINE all ingredients in a blender and puree until smooth
Smoothie help: Pick one liquid, one nitrate, one potassium and one probiotic
A Simple guacamole recipe — packed with blood-pressure-lowering nutrients. Serve it as a dip with low-salt bagel or pita chips, or as an accompaniment to quesadillas or tacos.
1/4 cup chopped fresh cilantro
1 tablespoon lime juice
1/4 teaspoon garlic powder
1/4 teaspoon ground cumin
1/2 teaspoon salt-free seasoning
6 drops hot pepper sauce
First, mash the avocado in a bowl with a fork until it reaches desired consistency. Then mix in the cilantro, lime juice, garlic powder, ground cumin, salt-free seasoning and hot pepper sauce. Serve immediately. (Yield: 1-1/2 cups; serves 6.) Each quarter-cup serving has 98 calories, 6 mg of sodium, 301 mg of potassium, 9 mg of calcium, 1 gram of saturated fat and 4 grams of dietary fiber.
Spinach Taco Burgers
- 1.25 pounds lean ground turkey (at least 90% lean)
- 10 ounces frozen, chopped spinach (thawed and drained)
- 1 packet low-sodium taco seasoning mix
In a large bowl, use both hands to mix together the ground turkey, spinach, and taco seasoning until blended. Divide the burger mixture to form six patties.
Preheat a large skillet liberally coated with oil spray over medium-high heat (or preheat a grill pan or outdoor grill). Add the burgers and cook about 5 minutes per side, or until burgers are no longer pink in the center.
Serving suggestion: Serve burgers on whole wheat buns with lettuce, sliced tomato and onion, and optional ketchup, mustard and/or salsa. Individuals with type 2 diabetes can enjoy the burger on ½ bun to reduce the carbohydrate count.
You can always make your own taco seasoning to ensure even lower sodium.
Taco Seasoning (Low Sodium Substitute)
- 1 tablespoon Chili Powder
- 2 teaspoons Onion Powder
- 1 teaspoon Ground Cumin
- 1 teaspoon Garlic Powder
- 1 teaspoon Paprika
1 teaspoon Ground Oregano
Mix all ingredients together. Store in a mason jar with a lid and mark and date it for later use.
Quinoa with Yogurt, Grapes, and Toasted Seeds
- 1 cup cooked quinoa
- 3 ounces plain fat-free Greek yogurt
- 1 tablespoon roasted sunflower seeds, unsalted
- 5 medium seedless grapes, chopped
You can add this oil to your salad dressing.
Blood pressure lowering Healthy Red Wine vinaigrette
2 tb red wine vinegar, 3 tb of extra virgin olive oil, 2 tb of sesame oil, 1/4 teaspoon of minced garlic, 1/2 teaspoon of Dijon mustard.
- Add all ingredients to small container with tightly fitting lid.
- Shake well until thoroughly combined. Store in refrigerator.