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In order to lower your blood pressure naturally, without the use
of pharmaceuticals, you first need to identify those lifestyle factors that need to
change. In other words, you need to answer the question: "Why is my blood pressure
too high?"
 | Are you overweight? Legend has it that for every additional
pound of weight the body requires 10 additional miles of blood vessels. That means the
heart has to beat harder, and pressure has to go up to enable blood to travel that
additional distance. |
| Are you stressed? Several stress hormones cause a rise in blood
pressure. Adrenaline [aka epinephrine] clamps down on blood vessels going to hands feet
and skin. Aldosterone causes sodium and water retention. Vasopressin (aka antidiuretic
hormone,) inhibits water loss. Oxytocin causes smooth muscle tissue to contract, including
the smooth muscle tissue that lines blood vessels. Note: The changes that occur during a
stress reaction are normal for short periods of time. Under chronic stress there is a lot
of pressure on the walls of the blood vessels which can result in damage, and lead to
atherosclerosis. |
| Do you skip meals or go for long periods of time without eating?
People who skip meals are more apt to have hypertension, high cholesterol levels, and even
diabetes. |
| Do you eat fewer than 3 meals (3 times) per day? People who eat
fewer than 3 meals per day are more apt to have weight problems, and in turn blood
pressure problems. |
| What is your average alcohol consumption over the course of a week?
Alcohol will increase blood pressure by several mechanisms: a) It triggers production of
antidiuretic hormone, and b) it depletes the body of potassium and magnesium. |
| Are you diabetic? (Is your blood sugar too high?) Glucose is
osmotic. It will pull additional water into your blood stream. More fluid means higher
blood pressure. |
| Do you consume natural licorice? Licorice contains a chemical
identical to the hormone aldosterone. It can cause sodium and water retention, and blood
pressure can go way up. |
| Do you exercise regularly? Regular exercise will help to
normalize your blood pressure, in addition to helping you cope with stress. |
| Do you take a diuretic? (Such as Lasix or Hydrodiuril?)
Diuretics such as these cause a loss of minerals from the body, including potassium,
magnesium, chloride, zinc, and sodium. The loss of sodium and water will trigger the
productions of aldosterone, which in turn causes the body to hold on to salt and water.
Deficiencies of potassium and magnesium can aggravate hypertension. A lack of
potassium will cause the body to retain water, and a lack of magnesium can cause the
muscles in your blood vessels to tighten or spasm. |
| Do you consume 5-9 servings of fruits & vegetables daily? We
need the potassium and magnesium content of fruits and vegetables to keep blood pressure
normal. Potassium helps to flush out excesses of salt and water. Magnesium helps the blood
vessels relax, and we tend to become deficient in magnesium because of stress. |
| Are you a Type A Behavior Personality? Type A Personalities are
impatient, aggressive, competitive, driven, and angry. They are prone to hypertension and
heart disease. 
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The following foods are high in sodium chloride. About 25 % of
people with hypertension are sensitive to salt and need to cut back on their intake in
order to bring their pressure down.
For now, until you know your sensitivity to sodium for certain, cut back on your intake
of high sodium foods, including the following: bouillon, cheese, crackers, cured or
processed meats: (bacon, bologna, corned beef, ham, hot dogs, salami,) Ethnic foods:
(Chinese, Italian, Japanese, Mexican,) frozen TV dinners, goldfish, pickles, popcorn,
potato chips, pretzels, salad dressings, salted nuts, & soy sauce.
Note: FYI, it is likely the chloride portion of sodium chloride that causes blood
pressure to rise and not the sodium.
Actions to take to lower your blood pressure:
| Lose weight. (If appropriate.) Cut calories. Increase exercise. |
| Quit smoking (if you smoke.) |
| Manage stress. Relax. Meditate. Practice Yoga. Slow down. |
| Increase potassium intake: Aim for 9 servings a day of fruits and vegetables. |
| Increase dietary magnesium. Eat more greens and nuts. |
| Include calcium containing foods or supplements in your diet. |
| Decrease alcohol. |
| Decrease saturated fats (cheeses, processed meats, lard.) |
| Decrease salt (sodium choride.) |
| Increase monounsaturates (olive oil, Canola oil) & Omega-3 fatty acids. |
| Eat celery and garlic. |
For additional information on lowering blood pressure contact our nutritionist.
Nutraceuticals & herbal products to help lower blood pressure.
Co-Enzyme Q10 Typical dosage 30 - 100
mg.
Magnesium Oxide or chelated magnesium Typical
dosage 400 mg before bed.
Garlic (Allium sativum)
Actions & Uses: Lowers blood pressure. Dosage: 200-300 mg
powder daily (standarized to 1.3% alliin) Lowers cholesterol. Dosage - 600-900 mg
powder daily.
Blood thinner. The average daily dose for fresh garlic is 4 gms.
Hawthorne (Crataegus Oxycantha)
Strengthens the heart muscle. Effective for Stage II heart failure.
Lowers blood pressure. Pharmacologically active flavonoids
inhibit vasoconstriction and actively dilate blood vessels. One flavoinoid is an ace
inhibitor.
Drug Interactions: Contains cardiac glycosides that may potentiate digoxin.
Motherwort (Leonurus Cardiaca)
Actions & Uses: Lowers blood pressure. Nervous cardiac
disorders, palpitations, and depression. Anticlotting effect.
Daily dosage: 4.5 gm herb; liquid extract: 2-4 ml 3X day; tincture: 2-6 ml daily.
Contraindications: pregnancy
Red Raspberry (Rubus idaeus)
Active constituents: Tannins, flavonoids, and vitamin C.
Actions & uses: Reported to lower blood pressure.
Dosage: Typically used as a tea or infusion.
Additional Herbs to lower blood pressure:
Barberry Black Cohosh Buckwheat
Cayenne Mistletoe
Onion
Parsley Peppermint Red Clover
Skull Cap Valerian
Yarrow
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