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.
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.
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.
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...
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
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
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.
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
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.)
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
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
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.
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 “hidden” sources of fructose (typically
in the form of high fructose corn syrup) from most beverages and
just about any processed food you eat.
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.
right for your nutritional type Eating according
to your nutritional type tends to normalize elevated blood pressures
in the vast majority of people.
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.
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.
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.
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.
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
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.
as a Drug
is by far one of the most potent “drugs” 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.
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.
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.
affects blood pressure in several ways:
causes your body to produce vitamin D. Lack of sunlight reduces
your vitamin D stores and increases parathyroid hormone production,
which increases blood pressure.
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.
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.
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.
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.
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.
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
is demonstrated in the ABC World News video above.
your body to slow down and relax when stress hits essentially
short-circuiting your physical stress reaction you can protect
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 ‘reprogram’ deeply seated emotional
and Other Alternatives
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.
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.
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 Type™ (see above), it’s unlikely
additional calcium or magnesium supplements will be necessary.
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.
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 (‘bad’) 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.
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
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.
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.
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.