High Blood Pressure Diet
Let me start by saying that you must talk to your doctor before stopping your high blood pressure medication. This diet will help to normalize your blood pressure so your doctor can start lowering your medication dose and eventually stop all medication.
Most of this recommendation can be found in Dr. Marlen Merrit’s book “Control Your Blood Pressure Naturally”.
There are several reasons why a person may develop high blood pressure and most of them can be helped with the right diet.
Let’s begin with the highly recommended DASH Diet. (Created by the National Institute of Health). I do not approve this diet.
This diet has won a wide –ranging acclaim for its positive impact on lowering high blood pressure.
While it does have some good suggestions such as removing process foods, sugars restrictions and increasing vegetable and fruits—it still just recommends the now very much so debunked food pyramid.
It restricts dietary fats and recommends high content of carbs from grains. If you are my patient, you know how I feel about that.
Dr Merrit and I both agree that we would prefer you get your blood pressure lowering nutrition from foods, but since our soils are so depleted of nutrients (especially minerals) there are times when we have to supplement.
The following is a list of supplement with the dosing that may help in normalizing your blood pressure. It is not necessary to use them all. Again if you are my patient I will customize your plan.
- Potassium 4,700 mg/day— it can easily be achieved by eating a balance diet with fruits and
- WebMD offers the following high potassium foods list.
|Almonds||1 oz. (24 nuts)||200|
|Apricots, dried, sulfured, uncooked||10 halves||407|
|Artichoke, (globe or french), cooked, boiled, drained||1 medium||343|
|Beef, ground, 80% lean meat, broiled||3 oz.||258|
|Beets, cooked, boiled, drained||1 cup||519|
|Blackberries, raw||1 cup||233|
|Broccoli, cooked, boiled, drained||1 cup||457|
|Brussels sprouts, cooked, boiled, drained||1 cup||495|
|Cantaloupe, raw||1 cup||427|
|Carrots, raw||1 cup||352|
|Chocolate, semisweet||½ cup||306|
|Clams, canned, drained solids||3 oz.||534|
|Dates, deglet noor||5||272|
|French fries||134 g. (1 medium potato)||776|
|Grapefruit, raw, pink and red, all areas||1 fruit||332|
|Greens (beet), cooked, boiled, drained||1 cup||1309|
|Lentils, cooked, boiled||1 cup||731|
|Milk, 2% milk fat, with added vitamins A and D||1 cup||342|
|Nectarine, raw||1 fruit||273|
|Okra, cooked, boiled, drained||1 cup||216|
|Orange juice, diluted from frozen concentrate, unsweetened||1 cup||473|
|Parsnip, cooked, boiled, drained||1 cup||573|
|Potato, baked, flesh||1 potato||1081|
|Potato chips, plain, salted||1 oz.||466|
|Pumpkin, canned||1 cup||505|
|Raisins, seedless||¼ cup||271|
|Salmon, sockeye, baked||3 oz.||347|
|Shake, fast food, chocolate||16 fl. oz.||666|
|Soup, chicken vegetable, chunky, canned||1 cup||367|
|Soymilk, original and vanilla, unfortified||1 cup||289|
|Strawberries, raw||1 cup||254|
|Sweet potato, cooked, baked in skin||1 potato, 146 g.||694|
|Tomatoes, canned, stewed||1 cup||528|
|Tomato, fresh||1 fruit, 123 g.||292|
|Trail mix, chocolate chips, salted nuts and seeds||½ cup||473|
|Tuna, white, canned in water||3 oz.||201|
|Turkey, light meat, roasted||3 oz.||212|
|Vegetable juice cocktail, canned||1 cup||467|
|Winter squash, baked||1 cup||494|
|Yogurt, fruit, low fat, 10 g. protein per 8 oz.||8-oz. container||443|
- WebMD Medical Reference from Healthwise
Magnesium is needed for over 300 biochemical process within our bodies.
Dose is 300-400mg/day
Calcium is the most abundant mineral in the body. Dose 1,000 to 2,500 mg/daily.
If you are a woman in menopause supplementation with Calcium in contraindicated.
Healthy bones may be obtained by supplementing with vitamin D3. Remember not to take Vitamin D3 by itself because studies have shown that it can lead to calcification of the arteries (Dr Kate Rheaume Blueu ND) . In order to avoid this add vitamins K2 and A.
Powerful part of the flavonoids, known for giving fruits and vegetables its colorful reds, purple and blue.
Found in grapes, pomegranate, strawberries, eggplants, blueberries etc.
Garlic has been compare in its effectiveness in lowering high blood pressure to antihypertensive drugs such as beta-blockers, ACE inhibitors and SRB’s.
Garlic relaxes blood vessels and thin the blood. Raw garlic is the most effective form.
This tea has been proven to lower high blood pressure, promotes weight loss and in promoting heart health.
In a detailed study conducted at the Osaka Institute for Health Care Science in Japan, the experimental mice that ingested oolong tea showed a remarkable improvement in their stress levels by 10 to 18 %. The natural polyphenols in the oolong tea was cited as the main cause of it being such a stress-buster. Also, the L-theanine found in tea leaves is an amino acid that blocks L-glutamic acid to glutamate receptors in the brain. This would normally cause cortical neuron excitement, which leads to increased cognitive activity and neural stress responses. Since this amino acid binds to those sites, excitation doesn’t occur, and stress decreases because you are more able to keep your mind at rest https://www.organicfacts.net/health-benefits/beverage/health-benefits-of-oolong-tea.html
In a study, which appears in the July 26 issue of The Archives of Internal Medicine, researchers looked at the effect of tea drinking over the past decades on the risk of developing high blood pressure in 1,507 Chinese men and women living in Taiwan who had no previous history of high blood pressure.
Green, black, and oolong tea are all derived from the leaves of the Camellia sinensis plant. Originally cultivated in East Asia, this plant grows as large as a shrub or tree. Today, Camellia sinensis grows throughout Asia and parts of the Middle East and Africa.
People in Asian countries more commonly consume green and oolong tea while black tea is most popular in the United States. Green tea is prepared from unfermented leaves, the leaves of oolong tea are partially fermented, and black tea is fully fermented. The more the leaves are fermented, the lower the polyphenol content and the higher the caffeine content. Green tea has the highest polyphenol content while black tea has roughly 2 to 3 times the caffeine content of green tea. http://umm.edu/health/medical/altmed/herb/green-tea.
Selenium, a trace mineral is an essential micronutrient. Selenium works as a powerful antioxidant effective in protection against atherosclerosis and hypertension.
Richest source is found in Brazil nuts and mustard.
No not confuse it with nitrites (used in curing meats).
Nitrates are converted to nitric oxide with our bodies. The inner lining of our blood vesseld uses nitric oxide as a vasodilator.
The best source is beet juice (may lower BP in24hrs).
Amino acid that is also important in the production of nitric oxide
Natural sea salt:
Produced from evaporating sea water (not the same as table salt) .
Look for raw unrefined salt.
Found in hot spicy foods such as cayenne and red pepper. They regulate body temperature and increasing energy.
Needed for proper cell function, particularly heart muscle and mitochondrial health.
A fatty acid found in fish, walnuts and chia seeds. Study conducted by Dr Jeremiah Stamler, professor of preventive medicine at Northwestern University in Chicago concluded the significan HBP reduction with regular consumption of Omega 3’s.
An herb used for hundreds of years to strengthen the heart.
Kerry Bone, a world renowned herbalist and chemist, refers to hawthorn as “the most significant herb for ischemic and congested heart disease”
Olive leaf extract: Dose 500mg/daily
It is believe to relax the arterial walls.
A thousand milligrams a day were given in study of twenty sets of identical twins, each considered borderline hypertensive. The results of the eight week trial was a reduction of overall blood pressure and LDL.
Apple cider vinegar: dose 2 table spoons /day in a glass of water.
Use for its effectiveness in weight loss, contains potassium, sodium, calcium, and phosphorous. Use organic unprocessed
The following vitamins are also recommended.
Vitamins C 500 mg/day
Vitamin E 22.4 IU
Vitamin D3 dose 5,000 IU
Vitamin K2 dose 250 mg
Vitamins B6, B12, B9 (folate)
Green tea leaf extract, pomegranate fruit extract and Amla fruit extract. All have been shown to be effective in heart health.
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