SUPPLEMENT SUGGESTIONS
| | Formula | Daily Intake | Initial Period | Ongoing Intake | Ongoing |
| Vitamins | Multivitamin-Mineral | 1 Twice Daily | 2 weeks | 1 daily | 1 daily |
| Vitamin E | 1 Twice Daily | 2 weeks | 1 daily | 1 daily |
| Vitamin B Complex | 1 Twice Daily | 2 weeks | 1 daily | 1 daily |
| Minerals | Magnesium | 1 Twice Daily | 2 weeks | 1 daily | 1 daily |
| Beneficial Facts | Essentiall Fatty Acid Complex | 1 Twice Daily | 2 weeks | 1 daily | 1 daily |
| GTF Chromium with Anti-Oxidants | 1 Twice Daily | 2 weeks | 1 daily | 1 daily |
| Specific Formula | Probiotic | One Month course | As required | Repeat after 3 months | As required |
| | | | | |
| Antioxidants | Anti-oxidant complex with Q10 | 1 Twice Daily | 2 weeks | 1 daily | 1 daily |
Dietary Recommendations
This list is offered as a guide only to those foods and other herbs that can help with the management of high blood pressure.
Positive Foods
Cereal grains oats, barley (pearled), rye, organic wheat germ, whole brown rice, wheat grass
Vegetables celery (leaves and stalk), cauliflower spinach, broccoli, beetroot, garlic, onions, sweet potatoes, green leaf cabbage, carrots, lettuce and turnip
Fruits freshly squeezed & diluted lemon juice, avocado, apples including pips if organic, ripe bananas, red grapes, pears, ripe pineapple (inc. central stalk), blackberries, bilberries, blueberries, blackcurrants, redcurrants, and dates
Legumes, dried peas, soya beans & soya protein, lentils, barley, meso green peas and barley.
Teas, Herbs & Spices ginger tea, green tea, black teas, camomile, rosemary tea, fresh black pepper, turmeric, chillies, basil, dill, echinacea
Nuts & Seeds hazelnuts, walnuts, almonds (no more than 12 per day), cashew, macadamia, pistachio, pecan, chestnuts and pine nuts.
Sunflower seeds celery seeds, pumpkin seeds, sesame seeds, flax seeds
Fungi Shiitake, Reishi, Oyster and Maitake mushrooms
Fish/sea-food sardines, eel, cod, tuna, wild salmon, prawns, haddock and occasional lobster.
Dairy live organic yoghurt, cottage cheese (no more than 2 ounces a day).
Fats olive oil, flax seed oil, extra virgin olive oil
Meats: Organic chicken, beef, liver-from free range lamb or cows.
Additional Foods activated charcoal
Negative Foods
Cereal grains refined cereals, refined flour products, refined pasta
Vegetables excess garlic, liquorice (root)
Fruits orange, orange juice, grapefruit & grapefruit juice
Legumes soya milk
Teas, Herbs & Spices
Nuts & Seeds old Brazil nuts and high intake of peanuts
Fish mackerel, salmon, caviar, crab and shrimp
Poultry battery chicken, hens’ eggs
Meats pork & pork products, salami, veal, reducing intake of proteins from red meat for 2-3 months is beneficial.
Dairy cow’s milk, reducing dairy to a minimum, reduce non-organic cheese
Fats hydrogenated fats, refined cooking oils, fennel oil, trans-fatty acids
Food Additives tartrazine, artificial sweeteners, sulphates (preservative)
Beverages avoid excess caffeine & alcohol; avoid artificially sweetened drinks.
Avoid low fat foods, refined carbohydrates, white sugar (sucrose), high additive processed foods, artificial sweeteners, chocolate, pickled foods and moderate salt intake. Additional information regarding salt is at the end of the text.
Cooking methods fried foods, barbequed foods
Additional Comment
- As part of a healthy lifestyle, it is well understood that smoking is deleterious to good health. Tobacco smoking may increase the risk of Hypertension
Being aware of appropriate weight management is also well understood.
- Less well discussed in relation to good health, however, is the importance of our feelings and emotions. Lack of self-esteem is so often associated with poor eating and lifestyle habits. All of us have positive aspects to our life, and focusing on these will improve our well-being.
- It is important that attention is paid to the balance between acid-forming and alkali-forming foods. The optimum balance is around 60% alkali-forming and 40% acid-forming. See Acid-Forming and Alkali-Forming Food Charts and Guidelines on this website.
- Adopt a diet based on organic wholefoods, vegetables, fruits and grains.
- Raw foods such as salads and fruits should be about 20% of the daily food intake for optimum health benefits.
- There is benefit in eating in a specific order: fresh ’live’ foods first such as salads to prepare the digestive system. Next follow with cooked vegetables, then proteins. Anything starchy should be last. Eating in this order ensures food enters the digestive system in order of digestion time.
- Chew foods slowly and thoroughly, as this increases their nutritional benefits, particularly as we get older.
- Research has shown that reducing intake of dairy products in later life is beneficial.
- It is best to reduce red meat within the diet to occasional intake. As a general guide, the best meat sources are lamb, and with regard to poultry, properly-fed and organically-reared chicken.
- White fish are generally the better option. Coastal fish such as mackerel are best reduced, as they tend to contain more of the undesirable toxic pollutants.
- As the years progress it is sensible to reduce the total intake of refined sugars.
- Avoid dehydration - take plenty of fresh water. Good quality still mineral water from a glass container is the superior form; though a good tap filter is also satisfactory.
During exercise, the body loses up to 3 litres and it is good to remember that muscles are composed of 70% to 75% water.
- Adequate water intake is known to help reduce the feeling of tiredness and fatigue.
Increased intake of water can help to reduce weight.
- Foods cooked in aluminium cookware reduce water’s ability to be used by the body.
- Avoid high intake of beverages containing caffeine, e.g. excess coffee, artificially sweetened fizzy (carbonated) and still drinks, and soft drinks high in sugars ending in ’-ose’ such as ’sucrose’, ’glucose’ and ’fructose’.
- Take alcohol only in moderation as it can aggravate negative symptoms. Good quality organic wines can contribute to good health, spirits, beers and lagers less so. Organic red or white wine can be taken, but no more than 1 glass a day is suggested. Spirits should be avoided for a period of at least four months after dietary reform, and beer kept to an absolute minimum.
- Vegetarians consistently have markedly less high blood pressure levels than meat-eaters. However it is not always suitable to people to take up a vegetarian diet.
- Take exercise as much as possible out of doors in clean air. This does not mean that high exercise programs should be taken during the early stage of increasing exercise - quite the reverse. Prolonged exercise in air conditioning with artificial lighting should be no more than an hour at one time.
Isotonic exercise has been found beneficial in reducing muscle weakness.
- Sunlight has a beneficial effect on the whole person, and is also known to alleviate the experience of fatigue that can also occur with extended periods of exposure to artificial lighting.
Wearing sunglasses can reduce energy levels, as they block out some beneficial rays that can actually enhance energy. Men should try to avoid pink tinted glasses.
- Try to obtain cosmetics that are not full of chemicals. There is a saying: "If you can’t eat the ingredient safely, then it may be best not to put it on your skin."
- Avoid shampoos and soaps containing Sodium Lauryl Sulphate. Cosmetic substances often contain the nasty additive called Sodium Lauryl Sulphate. This toxic substance should be avoided as it does accumulate in the liver and other organs. It is found in toothpaste shampoo, detergents and hand lotions amongst other products.
- Antiperspirants are usually applied to help reduce body odour. However, these preparations contain aluminium, which actually gets absorbed into the body. This metal is known to produce many undesirable toxic side effects.
- Far infrared radiation therapy has been shown to reduce high blood pressure.
- Fluoride should be avoided as much as possible. This substance is found in some meats, dental products and even air pollution contains this undesirable substance. The list of adverse conditions this substance contributes to is too long to list here. Avoid if possible those materials, food and cosmetic products as best one can. Fluoride is probably necessary to good health but the best source is from natural foods such as ripe bananas, cabbage and tea! The chemical form added into many products is thought by many to speed up the aging process. Fluoride is implicated with both male and female infertility.
Additional Help & Support
Homeopathy has demonstrated significant benefits in the management of high blood pressure
Meditation has been found to be valuable in reducing stress and in turn high blood pressure.
Deep Breathing exercises have been shown to be valuable in helping to reduce stress with persons that experience high blood pressure.
Massage has been found to be very beneficial in both relaxing the body and mind, and helping to lower high blood pressure
Walking briskly for about 20 minutes per day is not only an excellent way of exercising at the commencement of a new lifestyle.
Sunlight has been found to reduce elevated blood pressure.
Negative Ions A good quality generator producing Negative Ions has been noted helps to reduce high blood pressure according to reports. Moderate exposure to sunlight has also been reported to be helpful.
Acid and Alkaline Balance
The list of foods Acid- or Alkali-forming foods below is by no means comprehensive, but does cover the more common foods.
The balance of acid and alkaline foods is important for the maintenance of good health. The following offers a very short introduction to acid and alkaline categories of foods. Just removing acid foods does not provide more than a basic approach to dietary reform. Consuming positive foods from differing food groups is essential to remove waste toxic materials.
Acid and alkaline values are measured as pH values. A neutral value is seven - any number below this is classed as acid. Above seven, foods are classed as alkaline. The body is ideally balanced when pH is 7.35 to 7.45, which is slightly alkaline.
The body needs to be slightly alkaline to perform effectively, so foods should be selected accordingly. However, it is important to understand that the important criterion is the effect of acid or alkaline foods within the body. In practice this means that foods should not be chosen by a simple classification of whether they are acid or alkaline, but rather as to whether they are acid or alkali-forming after digestion.
For example, with a pH value of 1.9, limes are classified as having a high acid value. However, within the body they are alkaline-forming, and this is the relevant criterion.
Acid-forming foods include animal protein foods, eggs, fish, fowl, sugars and sweeteners, most nuts and grains, flour products, raw tomatoes, honey, most dairy products, and fats.
Alkaline-forming foods include most vegetables, potatoes, buckwheat, millet, most fruits, and sea vegetables.
It should be noted that the eastern system of classifying foods also includes the concept of yin and yang, which states that these two energy forces are both antagonistic and complementary. The yin and yang approach can classify an acid forming food as either acid or alkali and vice versa. So to avoid confusion the acid and alkali food classifications given above are sufficient as a guide.
The following table outlines food that are acid and those, which are alkaline. It provides an at a glance guide to a wider range of acid- and alkaline-forming foods that can be useful in the future in selecting foods after the initial food reform and juicing period has been completed.
Additional information.
Please note the comments below are for information and should not be used to replace proper medical advice.
Salt
Approximately one third of people with high blood pressure benefit from a reduction in salt intake. It should be noted that with some people restricting salt can increase blood pressure, thus it is important to monitor the blood pressure to be sure movement is in the right direction. There are essentially two types of salt (sodium chloride) the common table salt, which is mined from the ground, and sea salt, which is produced from evaporation of seawater. Salt was originally introduced to the diet to aid the digestion of cooked food and contributes to the function of digestive juices.
There is much debate regarding the use of salt and some disease processes of which high blood pressure is to the fore. A balanced intake, from all sources of salt is generally accepted to be one half to three grams daily. Salt is essential to our lives as a digestive stimulant and contributes to other systems beneficially throughout the body. Most diets that incorporate processed foods (fresh or frozen) would raise this acceptable intake to as much as twelve grams or even more. The consumption of cheese significantly increases the total sodium intake.
The total sodium load can be increased from unsuspected sources such as baked products due to the addition of sodium bicarbonate in the process. Preservatives and soft drinks such as club soda additionally supply sodium to the body. It is common knowledge that excess sodium contributes to elevated blood pressure, headaches and several other low energy states. Excess sodium intake from all sources adversely interferes with the body’s elimination of undesirable fats from the blood stream. This sodium fat retaining process is due to the effect that high sodium intake has on hardening and restricting blood vessels. This process has been likened to the image of a dam retaining the fats.
A good quality sea salt is the preferred option for health as the actual sodium level is lower than the land-mined alternative. The land-mined salt is often additionally fortified with additional sodium that can raise the total level to between ninety-five and ninety eight percent. The evaporated sea salt has the advantage of other components apart from the sodium value like magnesium and smaller amounts of potassium and calcium.
Emotionally, a lack of salt in the diet has been associated with a feeling of being low hence the expression "feeling out of salts". Too much salt tends to make us dwell on the past and perhaps feel a little mournful. When the balance is right we feel good and quite calm. It is often the case that such people are referred to as "salt of the earth", meaning happy and content. Salt also performs an alkalising function within the body.
The Digestive process and good liver function
The liver stores and filters the blood to remove toxins and infectious organisms. The liver processes approximately three pints of blood every minute and requires the appropriate nutrients to reduce harmful substances such as homocysteine that can contribute to elevated blood pressure.
Intestinal permeability often may be the underlying cause of some cases of liver malfunction or reduced function. This occurs from the additional workload placed on the liver in its role in the detoxification of antigens that gain entrance into the body as a result of intestinal permeability.
To address the aspect of dietary intake, we need to remind ourselves that our digestive tract benefits from a slightly alkaline environment, and in practical terms this means that 60% of the diet should be based on alkali-forming foods.
A key benefit from balancing the diet with regard to the acid – alkali balance and a good ratio of uncooked foods is the supply of enzymes. These are essentially special proteins that are important for the proper processing, digestion and absorption of nutrients. Usually, these enzymes or special proteins that are manufactured within the human body are formed in the liver.
Therefore special attention needs to be given to healthy liver function. It is also valuable to note that several minerals are key to this process, as too are specific beneficial fats. There are different groups of enzymes required for proper biological function. Special attention is needed to an appropriate diet to facilitate proper enzyme manufacture.
We need to recognise that during this time of life, the beneficial gut flora become more important to our digestive process. This flora is known as beneficial bacteria, and from around the age of fifty for most men, the manufacture of these beneficial bacteria is in permanent decline.
In a healthy person, the beneficial bacteria constitute about 90% of the total population within the digestive tract.
We need also to recognise that several of the beneficial bacteria within the digestive tract are responsible for the manufacture of many important B vitamins. Stress and pharmaceutical antibiotics, refined sugar (sucrose), excess consumption of garlic and high consumption of dietary fats and animal proteins do cause a proliferation of detrimental bacteria that can contribute to elevated levels of undesirable harmful free radicals.
It is sensible to consider a mini detoxification to ensure that the liver is functioning at optimum levels for the repair of compromised organs and tissues.
Sugar
Sugar is considered by many to be almost as responsible for an increase in blood pressure as salt. Refined sugar also can disturb the metabolism of insulin. The hormone insulin helps regulate normal blood pressure. It is important to note that whole dark unrefined sugar does not have an adverse effect upon the body by increasing blood pressure. As sugar is in effect a carbohydrate it is acid forming.
Sugar and salt result in opposite effects within the body and therefore their ingestion is better at kept to separate times. The two common understandings of sugar are 1) the white substance that is used on breakfast cereals and in beverages and 2) the chemical structure that is found in foodstuff. These food sugars are called by different names - lactose, maltose, fructose, glucose and the form found in refined sugar is called sucrose.
There are however, other forms of sugar found in natural foods. Both sugars (simple carbohydrates) and starches (complex carbohydrates) are found with co-factor nutrients that are important for proper metabolism within the body. With refined carbohydrates the important co-factors, the vitamins, minerals, proteins, fibre and carbohydrates have been essentially separated from the whole.
To keep the homeostatic balance when the refined sugars and starches are consumed requires the resourceful body to take the missing nutrients from other parts of our body, or other foods from the same meal. In effect refined carbohydrates "siphon" nutrients from our body and create hunger as the body attempts to gain access to more nutrients. Inappropriate consumption of refined carbohydrate causes a host of nutritional deficiencies resulting in numerous symptoms of poor health due to imbalances.
A significant result of refined carbohydrate intake is the adverse effect on blood sugar; by raising the level of insulin response this process prevents the release of growth hormones resulting in a depressed immune system. The contribution of insulin imbalance in turn contributes to elevated blood pressure. Refined carbohydrates are very well researched and documented to act as a type of depressive substance within the brain, which also contributes to anxiety.
Adequate amounts of the right carbohydrate can be obtained from the consumption of ripe fruit and vegetables daily.
Honey
The same rules for sugar apply to honey. Most supermarket honey has been heat-treated and furthermore the bees themselves are often fed refined sugar to increase yields. Unrefined honey possesses strong helpful anti-biotic properties and additionally acts as a calming food within the body. Honey is known to reduce the incidence of diarrhoea; it is a soothing food with strong antiseptic properties and reduces phlegm. Honey is very helpful to many of the body’s health-providing systems especially within the gut where it both purifies and delivers nutrients.
Organic, non heat-treated honey contains many important enzymes and also contributes valuable potassium to the diet.
Beneficial green leafy and cruciferous vegetables
A great deal is known about the importance of a daily intake of at least two portions of these types of vegetables in supplying nutrients to the body. Cruciferous vegetables are vegetables such as cauliflower, and broccoli.
Soluble fibre in fruit has demonstrated positive results with regards to anti-hypertensive effect, more so even than vegetables or cereals which also contribute supportive fibres. Increasing fibre from all these sources will have a supportive effect in lowering excess blood pressure.
In addition these vegetables along with carrots have achieved a status of depressors of cancer rates. Vegetables and fruits contain over 500 carotenoid compounds. It is important to only purchase organic carrots eaten raw or grated, steamed or juiced. While Beta carotene is known to be a powerful antioxidant, clinical studies with green vegetables reveal much higher concentrations of other valuable antioxidant carotenoids too.
Apples.
The consumption of two to three apples daily has been demonstrated to lower blood pressure. It is interesting to note that apples additionally play a role in reducing the "bad" cholesterols in blood and at the same time raises the good cholesterols. Apples importantly act as a neutralizer within the body and combat excess acids.
The benefit of reducing the potential of acidosis provides many benefits such as improved liver function and reduced risk of rheumatism, skin diseases and gall bladder troubles.
Apples keep the cardiovascular system healthy and apart from the raising of good and the reduction of bad cholesterol they contain a substance called pectin. Pectin is a soluble-type fibre that interacts with other compounds contained within the apple to provide additional cardio-protective mechanisms.
Whole fresh ripe apples offer a significant help towards reducing the risks of cancer. Other chemical compounds contained within apples called caffeic or chlorogenic acid block cancer formation from potent carcinogens. The consumption of apples reduces the incidence of colds and breaks up mucus and reduces tension within the system.
Beans.
This broad category of beans includes black beans, black-eyed beans, chickpeas or garbanzos, fava beans, kidney beans, lentils, lima beans, split peas and several other fresh and dried beans.
A regular intake of beans reduces bad cholesterol, and helps regulate blood sugar. Beans do help beneficially with bowel problems. Importantly, with regard to high blood pressure, not only does the gut benefit from the very important fibre but there is also a release of specific chemicals that reduce high blood pressure.
Beans additionally contain concentrated carriers of chemicals that counteract cancer-causing compounds in the intestine.
Beans contain known cancer preventing chemical compounds, which are called protease inhibitors - enzymes that counteract the activation of cancer causing compounds in the intestines. These protease inhibitors turn off oncogenes which are the genetic carriers contained in normal cells of the body that if activated can develop into cancer. Beans also contain powerful anti cancer substances called lignans.
High blood pressure can be reduced by the addition of beans to the diet as they help to support beneficial bacteria in the gut. The fermentation of the high levels of soluble fibre in the beans produces specific fatty acids that are know to reduce blood pressure
Soya beans are known to both reduce blood pressure and reduce significantly the incidence of cancers. Soya beans provide several additional positive health factors that contribute to well being and an enhanced immune system.
Beans are associated with intestinal wind as humans generally lack the specific enzymes that digest the complex bean sugars called alpha-galactosides.
The gut bacteria process the undigested sugars resulting in wind production. The intestines do adapt to the consumption of beans in time.
To reduce the incidence of wind production (in fact by up to ninety percent) what is required is to rinse the dried beans then pour boiling water over them and then let them soak for four hours. After having soaked the beans, discard the water, and then cook them.
While some of the vitamin and mineral content is lost, the advantage of other chemical compounds contained within beans is overall of great benefit in reducing high blood pressure and cancer risk. Vitamin and mineral rich foods can be consumed at the same meal to compensate for any loss.
Grapefruit
Grapefruits contain valuable pectin, which helps regulate blood cholesterol and helps with supporting normal blood pressure. Researchers have found that the blood cholesterol reducing ability of the pectin in grapefruit is as effective as some prescription drugs. Grapefruits additionally contain chemical compounds that dissolve plaque build-up in arteries. The valuable pectin is contained within the cell walls of the fruit, therefore consumption of the juice alone will not provide this important nutrient.
Grapefruit has known anti cancer activity and is especially protective against stomach and pancreatic cancers. It contains chemicals that can neutralise potent carcinogens. A weekly consumption of no more than two grapefruits is considered beneficial.
It is best not to consume this fruit as a regular part of the diet in temperate climates.
Rice.
Rice is known to reduce blood pressure and reduces the incidence of diarrhoea, additionally rice contains chemicals (protease inhibitors) that are known to reduce and prevent some forms of cancer.
A diet rich in rice, fruits and vegetables restricts sodium build up in the cell thereby contributing to the process of reducing high blood pressure. This form of diet induces weight loss, which in turn reduces pressure on the kidneys.
Rice contains some of the same chemicals that are found in beans that inhibit some cancers. As rice is a seed these chemicals are to be found at higher levels than beans. Wholegrain rice also contains the valuable rice bran, the outer husk, which has been demonstrated to reduce the risk and incidence of bowel cancer.
Boiled and steamed rice have been used for many years to reduce diarrhoea.
Potatoes.
Baked potatoes do contain high levels of potassium that is known to reduce blood pressure. Additionally they contain compounds that neutralize some viruses and importantly some carcinogens. Potatoes contain a substance called chlorogenic acid, which is a polyphenol that is known to prevent cell mutations that can lead to the development of some forms of cancer. This substance is found mainly in the skins of the potato.
Potatoes contain anti-oxidant activity that can additionally neutralize harmful free radicals.
It should be noted that the potato is a high "glycemic index" food, which can contribute to elevated blood sugar levels which can be detrimental to diabetic individuals.
Celery.
Celery has been demonstrated to lower systolic blood pressure by up to ten percent and therefore does contribute to the lowering of blood cholesterol. Celery contains high levels of a specific compound that is not found in many other vegetables. For interest this blood pressure lowering compound is called 3-n-butyl phthalide and it is the substance that provides celery with its distinctive aroma. In Vietnam celery is a traditional remedy for high blood pressure.
Celery additionally contains eight differing groups of powerful anti cancer chemical compounds (such as phthalides and polyacetylenes that are known to detoxify carcinogens.
Celery should not be consumed before exercise as it can, with some people, react with body chemicals that are more abundant during exercise.
The blood pressure reducing properties found in celery is believed to act by reducing blood concentrations of stress hormones that cause the blood vessels to constrict.
Celery is known to contain sodium, which is not desirable for individuals with high blood pressure, however the consumption of two stalks daily will contribute about seventy milligrams of sodium. This amount is relatively insignificant in regard to the total dietary intake. In celery there is an additional chemical compound called phthalide that relaxes the smooth muscles of the blood vessel lining. This compound facilitates the opening of the vessel thereby lowering blood pressure.
It is of interest to note that these chemical compound blocks the action of an enzyme that is responsible for the production of substances known as catecholamines, which are stress-creating hormones.
Garlic
Garlic contains chemicals that act like ACE (angiotensin-converting enzyme) inhibitors. ACE prescription drugs are given to lower blood pressure and protect the heart. Organic "wet" garlic (which means fresh) performs best with regard to this beneficial function.
It is of interest to note that the Japanese government officially recognises garlic as a blood pressure depressor. The beneficial effects of garlic in lowering blood pressure have even been reported in the Lancet.
Garlic has also been demonstrated to possess powerful anti-cancer properties, which in scientific trials has been demonstrated to act as an immunisation agent against tumour development.
Garlic and onions contain a compound called adenosine that act to reduce tension within the blood vessel. This relaxing of the blood vessel helps it to dilate more fully.
The sulphur content of garlic reduces wind from the intestines. Organic (wet) garlic does not lose many of its health giving properties when cooked.
When stir-fried the chemical compounds can indeed become more potent not just with regard to reducing blood pressure but also additionally with regard to the potent anti cancer properties of this vegetable.
Oats.
Oats have been found by Dutch doctors to reduce bad cholesterol simply by taking several medium sized bowls a week of whole oats (consisting of about two ounces of whole oats with an additional ounce of oat bran). It is interesting to note that increasing the amount of oat bran by two to three times did reduce the bad LDL cholesterol further.
The measure for this aspect of blood pressure lowering taking LDL cholesterol as a factor is twice as much oatmeal to oat bran. This formula has been medically demonstrated to reduce by one-third the need for cholesterol-lowering drugs. It is relevant to keep in focus the role of LDL cholesterol with regard to high blood pressure as with many people it forms a significant contributory factor, even when the LDL reading in the blood is not excessively elevated.
The benefits of oatmeal and oat bran combination have the further advantage of raising the beneficial good cholesterol HDL.
High-density lipids (HDL) provide chemical substances called beta glucans; these are in fact beneficial to different health promoting immune system mechanisms. The beta glucans are soluble fibres that create a gel in the intestinal tract that reduces the production and increases the elimination of cholesterol from the blood stream and results in a reduced potential for high blood pressure.
Many oat bran products do not contain soluble fibre and therefore do not contribute to this LDL cholesterol reduction. It is only the soluble fibre containing oat bran that contains the beta glucans that are beneficial to the process of blood pressure reduction.
Low fat diets and low fat foodstuffs are not a panacea for harmful LDL cholesterol reduction.
Barley.
Barley is and has been associated with reduced blood pressure and heart disease although it is only recently becoming accepted amongst some medical physicians. Barley is known in the Middle East as "heart medicine".
Barley contains certain compounds that can also be found in some other vegetables that effectively act as "drugs" and indeed suppress the liver’s production of cholesterol. These chemical compounds are considered significant in providing in part an answer as to why people on a vegetarian diet experience much less heart disease.
The reason put forward by researchers is that a vegetarian diet high in ripe fruit and vegetables provides the constant cholesterol lowering compounds that additionally reduce high blood pressure
Additional foods.
Let us consider the usefulness of several other foodstuffs that provide both blood pressure lowering nutrients and powerful anti-cancer properties.
Fenugreek seeds.
This seed possess strong anti diarrhoeal, anticancer and blood pressure lowering compounds. It has been used for many centuries in India where it was used in the treatment and prevention of diabetes through its action in controlling blood sugar and insulin.
When purchasing Fenugreek seeds it is most important to establish that these seeds have not been subject to an irradiation process as their activity would consequently be very reduced by this process.
Ginger.
This is a remarkable spice and it is very high indeed in anticancer activity. This spice has been used for many centuries in Asia to reduce diarrhoea, headaches and osteoarthritis. Ginger also acts as an antithrombotic. As with fenugreek it is important to purchase from a source that is guaranteed to be organic and non irradiated.
Mushrooms.
This family includes Shiitake, Reishi, Oyster and other Asian varieties. Mushrooms have long been used in Asia to treat cancer with specific types used for specific cancers. The Shitake mushroom is used to help treat high blood pressure and about half an ounce of dried shiitake has been demonstrated to reduce cholesterol by ten per cent as well as enhancing the immune system.
Shiitake mushrooms help remove accumulated animal protein and neutralize toxic residues in the body of animal origin. In general, mushrooms are rich in Germanium. It is of interest to note that a compound in this mushroom called lentinan was proven to be more effective against many viruses than powerful prescription drugs. Indeed it was found to be more even effective against the influenza viruses than the prescription drug.
Shiitake is known to simulate positively the immune system to deliver more interferon, which is a powerful natural compound that defends against not only viruses but also cancer.
The common "button" mushroom has been found to offer very little therapeutic benefits at all. It is best if all possible to avoid button mushrooms as they contain substances called hydrazides that are known to contribute to the cancer process. It is claimed that these harmful chemicals are destroyed with cooking although this is disputed
Nuts.
Nuts are a key food among seventh-day Adventists and this group of people are known to have very low rates of blood pressure and heart disease. Nuts contain strong antioxidant properties including oleic acid, which is known to strengthen and protect arteries from damage.
Nuts contain powerful compounds called protease inhibitors that as have been said earlier are known to block cancer. There are additional anticancer chemicals in nuts called Polyphenols. These have been shown to interfere with the progression and development of cancer.
Peanuts are the least likely to interfere with blood sugar, however, they should be taken in moderation as they are sometimes a source of the harmful chemical called alfatoxin which is very definitely an undesirable substance.
Peanut oil for cooking should be avoided, as it can be harmful to the heart and is associated with atherosclerosis (clogged and damaged arteries). It is advisable to exclude this nut from the dietary intake.
Walnuts additionally provide the antioxidant ellagic acid, which is a cancer fighting substance. Brazil nuts are rich in selenium - a powerful antioxidant often lacking in the average diet. Almonds provide strong antioxidant activity that reduces harmful cholesterol. There are several other varieties of nuts that produce beneficial health giving properties.
It is of interest to note that individuals who develop Parkinson’s disease have been found to have nuts lacking in their diet.
Onions.
This family of vegetables provide many health benefits and the selection of differing types of onion provides differing health benefits. As a guide the main therapeutic benefits of consuming onions are the lowering of harmful LDL cholesterol and the boosting of beneficial HDL cholesterol.
The onion family are known to block cancer development, and in addition, there are multi faceted benefits from the consumption of onions in strengthening the heart and improving proper function. Onions help regulate proper blood sugar metabolism.
Scallions are immature onions and are one of the most nutritious varieties when used before they have fully developed their bulbs.
Green or spring onions contain high levels of antioxidant activity- more so than the traditional fully developed bulb variety. The advantage of consuming scallions or spring onions is that the chemical compounds contained with the onion are intact.
Over 150 beneficial chemicals are found in onions that are beneficial to the heart.
Cooked onions do possess other heart benefiting properties, these are anticoagulant and protective as they boost the body’s clot dissolving system and discourage blood cells sticking together which contributes to the process of high blood pressure.
The red onions get their colour from the chemical compounds known as anthocyanins, which are types of bioflavonoids that are known to function as antioxidants and inhibit some forms of cancer.
Onions contain a specific prostaglandin compound that lowers blood pressure.
In the gut onions act as a beneficial antibiotic destroying many disease-causing bacteria. Additionally, this vegetable acts as a powerful antiseptic breaking up mucus congestion.
The chemical adenosine contained in both onions and garlic is known to reduce blood pressure through its action as a smooth-muscle relaxant.
Turmeric
This spice is very widely used as a medicinal spice; its main activity is regarded to come from the compound Curcumin, which gives the spice its yellow colour.
This spice has long been known as an anticancer agent as well as a regulator of blood sugar.
Alcohol
There is a direct correlation between excessive alcohol consumption and high blood pressure. One glass of good quality wine a day can be beneficial. Spirits are generally best avoided. However as regards beer, if it is organic and alcohol free beer is not shown to adversely affect normal blood pressure. It is advisable to reduce the intake of alcohol free beer to no more than a glass a week.
Vegetarian Diets
The first aspect to recognise is that this diet is not suitable for all. A vegetarian diet is known to reduce high blood pressure significantly. Research has demonstrated that increased fibre in the diet from an essentially vegetarian diet rich in fruit and vegetables reduces the incidence of blood pressure by forty six percent.
The fibre in ripe fresh fruit had the strongest anti-hypertensive effect. The combination of ripe fresh fruit and vegetables produces a range of anti-oxidants that increases the production of a hormone like substance called prostacyclin that acts as a dilator and reduces blood pressure accordingly.
Both ripe fruit and vegetables are rich in the important blood pressure lowering mineral potassium.
High potassium foods include, beans, green vegetables, bananas, peaches, and prunes as outlined earlier in this review of blood pressure reducing foods.
The incidence of heart problems in greatly reduced with a vegetarian diet. The basis for this reasoning is not so significantly connected with the intake of meats and fats or even the intake of high cholesterol food but more the synthesis in the liver of protective processes that dampen down the livers production of harmful LDL cholesterol.
Ripe fruit and vegetables contain compounds that suppress the production of this harmful LDL cholesterol. It should be noted that the LDL cholesterol component of high blood pressure is not always considered too high upon analysis but is often contributing to the raised level of blood pressure.
From this it can be recognised that just reducing fat and LDL cholesterol foodstuffs does not provide all the answers required to reduce blood pressure. Indeed it is the additional chemical components contained within ripe fruit and vegetables that provide the reduction of harmful cholesterol within the liver.
This process works due to less cholesterol being produced by the liver and
cells needing LDL cholesterol. They act as though there is a reduced quantity
available for their function. These cells requiring LDL cholesterol act to extract as
much of the LDL cholesterol as they can, in effect reducing the total burden within
the blood and reducing its pressure.
A daily increase in the consumption of ripe fruit and vegetables produces many benefits with regard to elevated blood pressure. One of the significant processes is to block certain enzyme production and activity that simulates the undesirable excessive production of LDL cholesterol within the liver.
Juicing
Juice is an effective way of gaining a wide range of nutrients. If the juice is extracted carefully, it contains the majority of its structural information, as well as most of its amino acids, vitamins and minerals active and intact.
It also supplies the cleansing agents the body needs to eliminate poisons vigorously. Juices have an all-round protective action and their regular consumption greatly increases resistance to winter ailments.
When taking a course of raw fruit and vegetable juices some physical disturbances may occur, such as aches and pains when the cleansing process is taking place. Toxins accumulated over many years cannot be eliminated in a day, but persistence for several months can bring about remarkable results. Two to eight pints of juice should be consumed daily to produce any significant results. The more juice taken, the quicker the cleansing and rejuvenation will be.
The value of fruit and vegetable juices is that they require the minimum digestive effort by the body to take them up and as such the body can get the benefits of the active enzymes and other vital elements from the raw food without having to spend energy on digestion. They are also very cleansing and invigorating and act to support the kidneys. Examples of beneficial juices are:
1 part carrot and 1 part apple
1 part beetroot and 2 parts pineapple
1 part carrot and 1 part beetroot
1 part celery and I part carrot
It is advisable to sip rather than gulp juices as this aids digestion. Also juices made from fresh, ripe vegetables should be consumed straight away as 50% of the enzymes are lost within half an hour of being prepared. There are plenty of other juices than can be selected from fresh ripe ideally organic fruits and vegetables.
Freshly Sprouted Seeds
An important category of foods for both cleansing and revitalising the body are sprouted seeds. These can usually be purchased from a health food store ready sprouted or simply grown on a damp cloth. Sprouted seeds contain concentrated nutrients that can be up to 25 times more powerful than the same nutrients found in the mature plant.
Sprouted seeds contain very powerful chemicals known as protease inhibitors that are known to block cancer activity. Most common seeds would be sunflower, alfalfa, wheatgrass, mung beans. All are known to have beneficial effects, not only with regard to anti cancer properties but also with helping to regulate blood pressure.
Raw Food and Cooked Food
For optimum health it is often suggested that two thirds of the diet be taken raw. This not only provides a much greater variety of health promoting nutrients but also helps balance the body. One of the more important reasons for having a high raw food diet is that there is a much greater content of enzymes, vitamins and minerals delivered to the body as nature intended.
As we grow older we are increasingly short of enzymes and this is why a major part of the diet should be raw, ripe, organic fruits and vegetables. Enzymes play a direct role in the maintenance of healthy blood pressure.
Summary
There are many factors associated with elevated blood pressure. Substantially this report is covering foods that are known to be beneficial to the reduction of blood pressure. Very brief additional advice has been offered regarding some lifestyle factors that contribute to blood pressure.
The recommendation is that your diet should mainly be comprised of those foods identified as positive to the reduction of high blood pressure. This change in diet will support the physical and emotional levels of the body and may even enhance the spiritual side of things. There is no doubt that the calming effects resulting from these dietary changes will play a significant role in the long term management of blood pressure.
Stress management is a very over used and under applied word. We often know what we should be doing and don’t do it which contributes significantly to stress. As time goes on and we accept our lifestyles with these stress factors incorporated into our daily routine we effectively increase the conflict more. It is true to say that when these imbalances in our lifestyle are compensated for instead of corrected, that crisis can be one of the few times where we have to concentrate on what is really important to us.
Through creating the space for quiet moments in our lives when we focus on breathing we are helped to recognize and appreciate the stresses that are upon us each day. There is no doubt that adopting a substantially vegetarian diet including a lot of raw food and juices does reduce stress within the system both physically and emotionally. However vegetarian diets are not suitable for everybody. It may however be useful for you to consider a vegetarian diet one or more days a week if desired. This would facilitate the elimination of toxins from the body and help rebalance the metabolic system.
High blood pressure is linked with the action of the adrenal glands and can therefore be reduced markedly through the use of breathing exercises, biofeedback and meditation. As regards breathing properly it is helpful to slow down one’s speech, as fast talkers do not breath deeply. This causes the lungs to operate at a reduced capacity so that they do not fully remove toxins from the system which can lead to higher blood pressure.