 heart There are several factors that contribute to high blood pressure and you may already have considered some of these factors. Initially it may be helpful to offer an overview of what contributes to high blood pressure, starting with the very basics. It is important to emphasize that the program presented is one of re-building good health through diet and other factors. Introduction Blood pressure is the force exerted by the blood against the walls of the blood vessels, caused by heart contractions forcing a constant volume of blood around a closed system. Systolic blood pressure results from the heart’s contraction of its ventricles. Diastolic blood pressure results from the resting stage of the heart’s rhythm. Normal average systolic/diastolic blood pressure in a healthy adult of average size and weight is 120/80 mm Hg. The condition of high blood pressure is rare outside the western developed world and is almost entirely related to the western diet. As will be discussed later, the increase of disease in Asia and other third world countries coincides with an increased intake of refined carbohydrates, sugar, salt and inappropriate fat consumption. As the Western diet has changed to include refined foods there has been a consequent reduction in the intake of soluble fibre (very important to health) and inadequate levels of potassium, magnesium, calcium and polyunsaturated oils. Essentially, blood pressure is regulated through the brain, kidneys, adrenal glands and autonomic nervous system, which is why 90% of high blood pressure sufferers do not find one single cause. During stress, hormones are secreted that lead to constricted blood vessels, and this in turn leads to the stimulation of an adrenal hormone that increases sodium and raises blood pressure. DIET To recap there is the question of dietary intake, with regard to this aspect of high blood pressure the following will reduce the contributory factors. There are still additional factors that we can address, which I will outline below. Body mass index (BMI) is relevant to the reduction of blood pressure. This index is associated with dietary intake. As a guide the following formula is offered for your consideration with regard to the BMI. To calculate your BMI there is a simple three-step method, which is as follows, Multiply your weight in pounds by 703. Divide the answer by your height (in inches) Divide the answer again by your height (in inches) to obtain your BMI. For normal weight the result should be in the region of 18.5-24.9. Should your result be within this range then this is good and try to retain this result. Overweight would result in a BMI reading of 25-29.9. A reading within this range requires weight reduction with regard to high blood pressure. If the results are within normal BMI range then a refined dietary intake will be helpful, however should the BMI results appear in the overweight then a gradual weight reduction program is to be advised. It is advisable to reduce weight slowly when high blood pressure is experienced. The aim should be between one to two pounds each week. This is the healthiest way to loose excess weight and importantly will increase the chances of long-term success. Your current exercise program is certainly providing sufficient exercise, therefore if you are experiencing an increase in weight it becomes a question of the ratio between calorie intake and calories “burned” each day. SYSTOLIC and DIASTOLIC Readings. With regard to these two parameters of blood pressure it is valuable to note that in many cases the systolic is especially meaningful. The reason is that as middle age advances it is the systolic pressure that provides a more accurate indicator of high blood pressure. A reading of 140 is generally considered high, this blood pressure reading can sharply increase until about the age of 55 and then does very often decline. The increase of systolic pressure can also lead to the need to visit the toilet during the night due to stress on the kidneys often caused by excess sodium. The kidneys flush both water and sodium from the body through urine. The flushing of the urine is part of the body’s attempt to reduce the total sodium level. DIETARY FACTORS. There are several dietary factors that contribute, some very significantly, to high blood pressure. Most are known and familiar, A dietary intake high in salt and sodium. Research demonstrates that what we eat affects the development of high blood pressure. A key ingredient is to consume foods that are low in salt and other forms of sodium. A sensible target should be to consume a maximum of two grams of total sodium per day or less is desirable. Sodium foods other than pure salt include processed foods, cheese, canned vegetables, processed soups, frozen meals and many meats. Moving the dietary intake to increase the vegetable, fruit and grains content has been proven to have a beneficial effect. This diet provides more fiber in the gut, which can sometimes increase the tendency of bloating and diarrhea, however this unpleasant effect does reduce as the body adjusts to the higher fiber intake. Consume fresh organic poultry, fish and lean meats as the frozen and ready prepared ones do very often contain salt and sodium even when organic. Reduce salt when cooking. Convenience foods such as pizza, prepared salad dressings often contain high levels of salt. Alcoholic beverages contain calories that contribute to total daily intake. Beneficial Minerals It is important to know that potassium is a key nutrient that helps to prevent and control blood pressure. A dietary program rich in potassium as well as magnesium and calcium are very well researched and accepted in relation to high blood pressure. Potassium, magnesium and calcium rich foods are listed for your consideration. It is valuable to include these foods as well as supplements as part of your daily intake. Potassium rich foods There are very many potassium rich foods however the more convenient ones are as follows, Fish, Cod, non-farmed trout, catfish. Meat, lean organic pork. Dairy, Yogurt (live and preferably organic), Fruit, Apricots (fresh and dried), peaches (fresh or dried), Bananas (when black spots appear), grapefruit, prunes and prune juice. Vegetables, Spinach, baked potatoes, pumpkin, sweet potatoes, stewed tomatoes. Honey, Organic non heat- treated honey contains many important enzymes and also contributes valuable potassium. Magnesium rich foods Meat, most meats are not high in magnesium. Dairy, Tofu. This is an eastern preparation from the soybean. Vegetables, Broccoli, spinach, okra, plantain, beans, Other sources, Nuts and seeds. However please note that it is advisable to keep to a minimum the consumption of brazil nuts (this is because brazil nuts are often stored for considerable periods of time and therefore can contain rancid oils which are deleterious to health). Additionally, almonds should be restricted to eight or ten per day because more than this would negate the beneficial alkalizing effect of almonds. Sunflower, pumpkin, and sesame seeds, are very good sprinkled on salads or just consumed as a snack. Calcium rich foods Fish, Non-farmed salmon (because farmed salmon contains high levels of potentially carcinogenic chemicals). Dairy, Hard cheese made with organic milk preferably, yoghurt, live, tofu. Vegatables, Broccoli, spinach, and green leafy vegetables Beneficial Fish intake In addition to the fish identified as sources of calcium and potassium there are other species that provide blood pressure lowering properties due to the specific oil content. The main beneficial oil is identified as the Omega-3. It is suggested that three servings of oily fish a week offer an important contribution towards the lowering of high blood pressure. Additional types of fish that are beneficial can be selected from either of the following: herring, sardines and tuna. While mackerel is considered an oily fish it is also high in heavy metal contaminants, which can raise blood pressure. It is of interest to note that consuming more than three portions of fish per week does not contribute to a further reduction in high blood pressure. The oily fish identified here together with selections from the choices of potassium and calcium rich fish sources provide adequate variation to the diet
Fats Saturated fats and cholesterol in foods raise blood cholesterol. Fats are similar to sugars in so much as they are presented in two forms, as a single form like butter or oil or as a complex when associated with proteins as indeed they occur in nature as provided in foods such as nuts, seeds, whole grains, meats and fish etc. It is fat that carries the health giving fat-soluble vitamins A,D,E, and K and in addition essential fatty acids are supplied that are necessary for healthy cell function. Fats provide twice as much energy potential as calories than either protein or carbohydrate per gram. It is relevant to the confusion regarding fats and oils to remember that processed polyunsaturated vegetable fats including hydrogenated forms such as margarine and other so called health spreads are linked with a higher incidence of cancer. This is not the case with regard to the naturally occurring polyunsaturated vegetable oils and fats found in fish. When oils and fats are hydrogenated that is to say when hydrogen has been introduced through a chemical process that includes very high temperatures the fat molecule changes its rotation. This is very important as this rotational change has an adverse effect and results in the cell membrane becoming more permeable to carcinogenic substances. Detrimental changes occur when oils are stored in “plastic” containers and these effects are made even worse if these containers are stored in direct sunlight. The better oils to use are organic sunflower for cooking and organic extra virgin olive for salads. Unrefined sesame oil is very good and will tolerate higher temperatures in cooking. It is important to use organic oils as many oils that are not organic are additionally damaged by a bleaching and deodorising process that changes the natural structure of the oil making it different to the natural chemical profile. Also, ghee (clarified butter) is fine for cooking and although some people have raised doubts about ghee it is generally considered to be safe. Organic salt free butter is fine used in moderation. It is a simple fact that fats and oils that have been artificially altered through chemical processing are just not suitable for consumption. Excesses in the consumption of natural structure fats and oils are dealt with by the body in two ways:
Firstly, through excretion, and secondly through accumulation. The excretion route is via the skin, scalp or mucous membranes, which are distributed throughout the body. With altered or modified fats and oils (including so-called ‘health’ spreads) the normal elimination systems are compromised, and the body has great difficulty in performing the removal of these substances. With a compromised waste elimination system these stray fats can develop into harmful free radicals, which is highly undesirable. Less damaging than the production of free radical development is the undesirable effect produced by the body trying to clear these oils and fats by storing them in the vital organs. This has the effect of slowing down the normal functions of the body, creating both heat and blocking fluid mobility. It may be of interest to note that an excess of these undesirable fats in the blood also raises blood pressure. These excess altered fats and oils not surprisingly can result in either a dry skin or as one might expect an oily skin with spots. The accumulation of inappropriate fats and oils adversely effects the arteries and causes fatty deposits in the blood. With regard to the emotional influence of fats and oils within our system it is said that too little of the appropriate fats and oils tends to depress joy and our emotions, and when there is too much of the fats and oils within the system then our intuitive faculties are suppressed and our senses and reflexes are dulled as well as slowing down our energy. Most fats and oils when separated from foods are acid forming within the body.
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.
Sugar Sugar is considered by many to be almost as responsible for an increase in blood pressure as salt. Refined sugar disturbs 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. Fruit and vegetables Most fruit and vegetables demonstrate that they perform as anti-high blood pressure agents. Most protective are apples, prunes, carrots, grapes, alfalfa, mushrooms, celery and spinach (when young spinach is consumed raw the benefits are greater). A vegetarian diet does prove to be more effective in lowering blood pressure. A high intake level of fruits and vegetables provide beneficial alkaline end products after being fully metabolised in the body. Green vegetable juices and broths are the strongest alkalisers.
Chemical compounds in green leafy vegetables and carrots provide valuable nutrients to the sympathetic and para-sympathetic systems. The increased intake of these vegetables helps to rebalance these two systems which results in lower blood pressure. The kidneys are vulnerable to damage following periods of constant high blood pressure, and the alkalising effect of fruits and vegetables helps to support kidney function. ACID AND ALKALINE FOODS It is important to maintain a balance in the diet between alkali forming foods. A typically healthy balance is four times as much alkali forming as acid forming foods. Typical alkaline foods are fruits, vegetables and salads. However it should be noted that broad beans, asparagus, peas and brussels sprouts are not alkaline forming. Acid foods are represented chiefly by starchy and protein items, with the essential fatty acids in oils. Many delightful dishes can be made up from alkali forming foods: crisp fruity salads, vegetable stir-fries/bakes/soups, etc. This type of meal, along with those alkaline foods eaten at the starch and protein meals, will result in the correct bodily balance of alkali to acid ratio being achieved. 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 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. 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 posess 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 bioflavoniods 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 Diet 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.
Water The importance of water cannot be understated. 3-4 pints of water a day ideally from glass rather than plastic bottles taken as water is invaluable. Plastic bottles leach undesirable chemicals into the water, hence the common expression ‘plastic water’. Foods To Avoid There are several categories of foods that are not beneficial when experiencing high blood pressure. These would be smoked, salted and preserved and processed foods, confectionery, pickled foods and all refined products. Lifestyle considerations Medication can be very valuable as a help in the process of reducing blood pressure. It is important to note that sometimes when elevated blood pressure is experienced over a longer than desirable period of time medication does provide a “kick start” for the reduction process. Other Factors Food should not be cooked in any aluminum containers. Reduce boiling as much as possible - steamed food retains more nutrients. Also reduce the consumption of fried food as this increases the intake of damaged fats in the diet. Reduce stress and exposure to situations that cause it. 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. 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. I have not gone into a lot of detail about lifestyle except to identify the positive effects of proper breathing exercises and the opportunities of trying biofeedback and meditation. These three additional factors together with a commitment to the changes in the diet should substantially result in the desired long-term drop in elevated 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 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.
© 2006, Eric Llewellyn The publishers cannot accept any responsibility for any damage or harm caused by any treatment, advice, or information contained in this publication. In the case of illness, you should consult a qualified practitioner before undertaking any treatment. |