Eliminate This Everyday Food and Watch Your High Blood Pressure Plunge

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It's important
to understand that uncontrolled high blood pressure is a very serious
health concern that can lead to heart disease and increases your
risk of having a stroke.

The good news
though is that following a healthy nutrition plan, along with exercising
and implementing effective stress reduction techniques will normalize
blood pressure in most people.

So please review
the guidelines below, and look through the related article links
at the end to learn more if you or someone you know is affected
by high blood pressure. It’s actually an easily treated condition,
but one that can cause serious damage to your health if it’s ignored.

Your Diet
Will Raise or Lower Your Blood Pressure

Are you on
a high grain, low fat regimen?

If so, I have
bad news for you, because this nutritional combination is a prescription
for hypertension and can absolutely devastate your health.

Groundbreaking
research published in 1998 in the journal Diabetes reported
that nearly two-thirds of the test subjects who were insulin
resistant (IR) also had high blood pressure, and insulin resistance
is directly attributable to a high sugar, high grain diet along
with insufficient amounts of exercise.

So, chances
are that if you have hypertension, you also have poorly controlled
blood sugar levels because these two problems often go hand in hand.

As your insulin
level elevates, so does your blood pressure…

As explained
by Dr. Rosedale
, insulin stores magnesium, but if your insulin
receptors are blunted and your cells grow resistant to insulin,
you can't store magnesium so it passes out of your body through
urination. Magnesium stored in your cells relaxes muscles.

If your magnesium
level is too low, your blood vessels will constrict rather than
relax, which will raise your blood pressure and decrease your energy
level.

Insulin also
affects your blood pressure by causing your body to retain sodium.
Sodium retention causes fluid retention. Fluid retention in turn
causes high blood pressure, and can ultimately lead to congestive
heart failure.

If your hypertension
is the direct result of an out-of-control blood sugar level, then
normalizing your blood sugar levels will also bring your blood pressure
readings into the healthy range.

Fructose Can
Cause Your Blood Pressure to Skyrocket

The first thing
you need to do is remove all grains and sugars, particularly
fructose
, from your diet until both your weight and your blood
pressure have normalized. Eating sugars and grains – including
any type of bread, pasta, corn, potatoes, or rice –
will cause your insulin levels, and your blood pressure, to remain
elevated.

A study
published earlier this year
discovered that those who consumed
74 grams or more per day of fructose (the equivalent of about 2.5
sugary drinks) had a 77 percent greater risk of having blood pressure
levels of 160/100 mmHg. (For comparison, a normal blood pressure
reading is below 120/80 mmHg.)

Consuming 74
grams or more of fructose daily also increased the risk of a 135/85
blood pressure reading by 26 percent, and 140/90 by 30 percent.

This is significant
because the average American now consumes 70 grams of fructose EVERY
day!

Fructose breaks
down into a variety of waste products that are bad for your body,
one of which is uric acid. Uric acid drives up your blood pressure
by inhibiting the nitric oxide in your blood vessels. Nitric oxide
helps your vessels maintain their elasticity, so nitric oxide suppression
leads to increases in blood pressure.

In fact, 17
out of 17 studies demonstrate that elevated uric acid levels lead
to hypertension.

For more information
on the connection
between fructose/uric acid/hypertension, please see this recent
article
that reviews it in greater depth.

I’ve also interviewed
Dr. Johnson
, one of the leading medical researchers in this
field, about his research into the health dangers of fructose, specifically
how
fructose causes health problems such as high blood pressure
.

My Recommended
Fructose Allowance

As a standard
recommendation, I strongly advise keeping your TOTAL fructose consumption
below 25 grams per day. Since the average 12-ounce
can of soda
contains 40 grams of sugar, at least half of which
is fructose, this can of soda ALONE would exceed your daily allotment.

In addition,
most people would be wise to also limit the amount of fructose you
get from fruit to 15 grams or less, because you're
virtually guaranteed to consume u201Chiddenu201D sources of fructose (typically
in the form of high fructose corn syrup) from most beverages and
just about any processed food you eat.

Fifteen grams
of fructose is not much – it represents two bananas, one-third
cup of raisins, or just two Medjool dates. In his book, The
Sugar Fix
, Dr. Johnson includes detailed tables showing the
content of fructose in different foods, but for a sampling of the
fructose content of several common fruits, please see this link.

Other Dietary
Considerations

  1. Eat
    right for your nutritional type – Eating according
    to your nutritional type tends to normalize elevated blood pressures
    in the vast majority of people.

    In fact,
    when you address your nutritional type – your unique biochemical
    needs, which are based on your specific genetics – your
    health problems are addressed at the foundational level, and
    you are far more likely to achieve a permanent solution
    for regaining your health.

    I've made
    it easier and less expensive than ever to help you determine
    your nutritional type, by offering the entire nutritional
    typing test online, for FREE
    .  We previously charged
    many thousands of people $30 to take this test, so please take
    advantage of this offer
    .

  2. Normalize
    your omega 6:3 ratio – Both omega-3 and omega-6
    fats are essential for your health. Most Americans, however, are
    getting too much omega-6 in their diet and far too little omega-3.
    Consuming omega-3 fats is one of the best ways to re-sensitize
    your insulin receptors if you suffer from insulin resistance.

    Omega-6
    fats are found in corn, soy, canola, safflower and sunflower
    oil. If you're consuming a lot of these oils, you'll want to
    avoid or limit them.

    Omega-3
    fats are typically found in flaxseed oil, walnut oil and fish,
    with fish being by far the best source. Unfortunately, most
    fresh fish today contains dangerously high levels of mercury.
    Your best bet is to find a safe source of fish, or if this proves
    too difficult, supplement with a high quality Krill Oil, which
    has been found to be 48 times more potent than fish oil.

  3. Eliminate
    caffeine – The connection between caffeine
    consumption and high blood pressure
    is not well understood,
    but there is ample evidence to indicate that if you have hypertension,
    coffee and other caffeinated drinks and foods can exacerbate your
    condition.

    Caffeine
    is a drug, and while it's entirely legal and widely consumed,
    it can have a powerful affect on your individual physiology.
    If you want to eliminate caffeine from your diet, try to do
    it gradually over a period of days or even weeks in order to
    avoid withdrawal symptoms like headaches.

Use Exercise
as a Drug

Physical activity
is by far one of the most potent u201Cdrugsu201D there is, and its side
effects are exactly the kinds you want to experience. Regardless
of the primary reason you start an exercise program, your efforts
will be rewarded in countless other ways.

A comprehensive
exercise program seems to be very important in producing long-term
benefits in people with high blood pressure. Depending on your physical
condition when you embark on an exercise program, you may need
to consult with a health care professional who can help you can
increase to the intensity required to make a difference in lowering
your insulin levels.

For a description
of my Peak Fitness program
, with guidelines for creating a well-rounded
fitness routine, please see
this article
.

Nearly every
program should incorporate anaerobic sprint or burst-type exercises
one to three times a week, as these have been shown to be even more
effective than aerobic exercises at reducing your risk of dying
from a heart attack.

If you are
insulin resistant, you'll definitely want to include weight training
in your exercise program. When you work individual muscle groups,
you increase blood flow to those muscles. Good blood flow will increase
your insulin sensitivity.

If you are
overweight with hypertension, you should engage in relatively intense
exercise six to nine hours a week in order to decrease the sensitivity
of your insulin receptors.

Optimize Your
Vitamin D Levels

Believe it
or not, the farther
you live from the equator, the higher your risk of developing high
blood pressure
. And did you know that blood pressure is typically
higher in winter months than during the summer?

Sunlight actually
affects blood pressure in several ways:

  • Sun exposure
    causes your body to produce vitamin D. Lack of sunlight reduces
    your vitamin D stores and increases parathyroid hormone production,
    which increases blood pressure.

  • Vitamin
    D deficiency has been linked to insulin resistance (IR) and Syndrome
    X (also known as Metabolic Syndrome), a group of health problems
    that can include IR, elevated cholesterol and triglyceride levels,
    obesity, and high blood pressure.
  • Vitamin
    D is also a negative inhibitor of your body's renin-angiotensin
    system (RAS), which regulates blood pressure. If you're vitamin
    D deficient, it can cause inappropriate activation of your RAS,
    which may lead to hypertension.
  • Additionally,
    exposure to UV rays is thought to cause the release of endorphins,
    chemicals in your brain that produce feelings of euphoria and
    relief from pain. Endorphins naturally relieve stress, and stress
    management is an important factor in resolving hypertension.

Exposure to
appropriate amounts of safe sunlight is a basic requirement for
your health, and not only to normalize your blood pressure. Vitamin
D helps systems and organs throughout your body function properly.

Ideally, you'll
want to get your vitamin D through safe
exposure to sunshine
or a safe
tanning bed
, but vitamin
D3 supplements can also be used
. Please do NOT let your doctor
give you a u201Cprescriptionu201D vitamin D. That is vitamin D2, which is
synthetic, and not nearly as beneficial as the real vitamin D, which
is D3 (cholecalciferol).

Keep in mind
that if you decide to supplement with oral vitamin D3, you must
carefully monitor your vitamin D blood levels to avoid overdosing.
(This is why it is highly preferable to get your vitamin D through
sun exposure since there is virtually no chance of overdosing.)

To learn much
more about vitamin D test values and the best labs to get your tests
done, please visit the following page.
I also recommend watching my free
one-hour lecture
for more information about the incredible health
benefits of this essential nutrient.

Controlling
Your Stress is Crucial

One in three
American adults have high blood pressure (hypertension), and just
as many, if not more, battle emotional and mental stress on a day-to-day
basis.

Are these two
conditions connected?

You bet.

As reported
by ABC World News on September 16, 2010
, one cardiologist believes
the connection
between stress and hypertension is undeniable
, yet still does
not receive the emphasis it deserves. In response, Dr. Kennedy developed
a stress-relieving technique he calls u201CThe 15 Minute Heart Cure,u201D
which consists of a set of breathing and creative visualization
techniques that can be done anywhere, anytime.

The technique
is demonstrated in the ABC World News video above.

By teaching
your body to slow down and relax when stress hits – essentially
short-circuiting your physical stress reaction – you can protect
your health. 

My preferred
method is the Emotional Freedom
Technique (EFT)
, which you can learn more about here.
It's easy to learn, easy to use, and can help you release negative
emotions. It too uses visualization and calm, relaxed breathing,
while employing gentle tapping to u2018reprogram' deeply seated emotional
patterns.

Supplements
and Other Alternatives

Although there
are supplements that can be helpful, such as the ones I've listed
here, it's important to understand that they should never be considered
as an alternative to the primary recommendations above, which treat
the real cause of the problem.

Only using
the supplements below without incorporating the lifestyle recommendations
discussed above is an allopathic approach not very different from
using drugs. In most instances, it is not likely to be effective.

  • Calcium
    and magnesium. Daily calcium and magnesium supplementation can
    be useful in lowering blood pressure, especially if yours is on
    the high end of high. However, if you avoid sugars and grains
    and eat for your Nutritional Typeu2122 (see above), it's unlikely
    additional calcium or magnesium supplements will be necessary.

  • Vitamins
    C and E. Studies indicate that these vitamins can be helpful in
    lowering blood pressure. If you're eating for your nutritional
    type, you should be getting the right amount of both these nutrients
    through your diet alone. If you decide you need a supplement,
    make sure to take a natural (not synthetic) form of vitamin E.
    You can tell what you're buying by carefully reading the label.
    Natural vitamin E is always listed as the "d-" form
    (d-alpha-tocopherol, d-beta-tocopherol, etc.) Synthetic vitamin
    E is listed as "dl-" forms.
  • Olive leaf
    extract. In one 2008 study, supplementing with 1,000 mg of olive
    leaf extract daily over eight weeks caused a significant dip in
    both blood pressure and LDL (u2018bad') cholesterol in people with
    borderline hypertension. If you want to incorporate olive leaves
    as a natural adjunct to a nutritionally sound diet, you should
    look for fresh leaf liquid extracts for maximum synergistic potency.
    You can also prepare your own olive leaf tea by placing a large
    teaspoon of dried olive leaves in a tea ball or herb sack. Place
    it in about two quarts of boiling water and let it steep for three
    to 10 minutes. The tea should be a medium amber color when done.
  • Electrical
    acupuncture. Acupuncture combined with electrical stimulation
    has shown to temporarily lower elevations in blood pressure in
    animals by as much as 50 percent. It's currently undergoing testing
    in humans and could be a promising alternative treatment for controlling
    blood pressure.
  • Breastfeeding.
    Studies have shown that babies who are breastfed for more than
    12 months have a dramatically reduced risk of developing hypertension.
    Researchers believe long-chain polyunsaturated fatty acids (the
    same found in fatty fish) in breast milk provide a protective
    effect for newborns.
  • Quick tricks.
    Increasing nitric monoxide in your blood can open constricted
    blood vessels and lower your blood pressure. Methods for increasing
    the compound include taking a warm bath, breathing in and out
    through one nostril (close off the other nostril and your mouth),
    and eating bitter melon, rich in amino acids and vitamin C.

Like obesity,
high blood pressure is an epidemic. And, like obesity, your best
treatment is to evaluate your lifestyle and make the necessary adjustments.

A natural approach
to preventing disease and healing yourself when illness strikes
is always the better choice. In the case of high blood pressure,
lifestyle changes – with particular emphasis on normalizing
your insulin levels – can put you on the road to a drug-free,
all natural return to optimal health.

October
11, 2010

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