Blood Pressure

GOINDIS NATUROPATHY TRUST(INDIA)
Charity Registration No.845/4 dated 03.09.2003

HIGH BLOOD PRESSURE – HYPERTENSION
(The Silent Killer)
Causes, Complications and Cure with Naturo-Food Therapy

SANTOKH SINGH PARMAR

FOUNDER TRUSTEES:
Satyendra Singh Goindi, MSc, LLB, ND
Gurkirpal Kaur Goindi, BA, BEd, DPE, ND
Santokh Singh Parmar, B Arch, Dip TP, Dip LA, MRTPI, AITP, AIIA
Devinder Singh Saroya, PCS
Gurmukh Singh Girn, MSc, MCRP, AITP

HIGH BLOOD PRESSURE – HYPERTENSION

(The Silent Killer)

Causes, Complications and Cure with Naturo-Food Therapy 

CONTENTS

Para Nos.
1 – 25	Introduction
4 – 6	How to Throw Blood Pressure System Out-of-Gear
7	Heart – The Most Efficient Pump
8	Blood Circulatory System
9 – 11	Need for Blood Pressure
12 – 15	Vulnerability of High Blood Pressure
16 – 17	High Blood Pressure – Some Facts and Figures
18	What is Blood Pressure?
19 – 20	How is Blood Pressure Measured?
21	Fluctuations in Blood Pressure
22 – 25	What is High Blood Pressure or Hypertension?
26 – 30	Symptoms of high blood pressure
31 – 36	Low Blood Pressure (Hypotension)
31	Introduction
32	What is Low Blood Pressure?
33	Symptoms of Low Blood Pressure
34	Causes of Low Blood Pressure
35	Complications of Low Blood Pressure
36	Precautions Against Low Blood Pressure
37 –  71	CAUSES OF HIGH BLOOD PRESSURE (HYPERTENSION)
37 – 39	Introduction	40	Wrong Diet
41 – 42	Smoking	43 – 46	Obesity
47 – 51	Stress	52	Cholesterol
53	Diabetes	54 – 56	Salt
57 – 58	Alcohol	59	Caffeine
60	Kidneys	61	Uric Acid
62	Takayasu Arteritis (TA)	63	Pregnancy
64	Medications	65	Noise
66 – 67	Sleep/Snoring	68	Heredity
69	Age	70	Cold Weather
71	Manic Mondays

72 – 84	COMPLICATIONS OF HIGH BLOOD PRESSURE (HYPERTENSION)
72 – 75	Introduction	76		Angina
77	Heart Attack	78		Heart Failure
79	Brain Stroke	80		Kidney Failure
81	Eye Damage	82		Pain in Calf Muscles
83	Diabetes Damage	84		Pregnancy Complications
85 – 130	CURING HIGH BLOOD PRESSURE (HYPERTENSION) WITH NATURO-FOOD THERAPY
85 – 95	Introduction	96 – 103		Adopt Naturo-Food Diet
104	Suggested Diet for Hypertension		105 – 106	Keep Weight Down
107	Control Diabetes	108		Keep Cholesterol Normal
109 – 111	Avoid Stress	112		Quit Smoking
113 – 114	Limit Alcohol	115 – 123		Watch Salt Intake
124 – 126	Eat less Fat/Oil	127 – 130		Exercise Regularly
131 –  145	NUTRITIONAL BLOCKBUSTERS THAT FIGHT HIGH BLOOD PRESSURE (HYPERTENSION)
132 – 134	Potassium	135 – 136		Magnesium
137 – 139	Calcium
	Other Beneficial Nutrients that Lower Blood Pressure
140	Vitamin B6 (Pyridoxine)	141 – 143		Vitamin C (Ascorbic Acid)
144	Sunshine Vitamin D	145		Vitamin E
146 – 187	NATURAL FOODS THAT CURE BLOOD PRESSURE (HYPERTENSION)
147	Alfalfa	148		Amla – Indian Gooseberry
149	Apples	150		Bananas
151	Barley	152		Beetroot
153	Bloodwort (Rajmari)	154		Broccoli
155	Celery	156		Chocolate
157	Cucumber	158		Egg Plant
159	Fibre	160		Fish
161 – 164	Garlic	165		Herbs and Spices
166	Olive Oil	167		Onions
168	Parsley (Prajmoda)	169		Potatoes
170	Rauwolfia (Sarpagandha)	171 – 173		Red Wine
174	Rice (Brown)	175		Saffron (Kesar)
176	Sesame (Til)	177 – 179		Soyabean
180	Tomatoes	181		Vegetable Juices
182 – 183	Walnuts (Akhrot)	184 – 186		Watermelon
187	Wholewheat
188	Naturo-Food Therapists – Goindis

HIGH BLOOD PRESSURE – HYPERTENSION

(The Silent Killer)

Causes, Complications and Cure with Naturo-Food Therapy 

INTRODUCTION

1.       Abnormally high Blood Pressure (BP) or Hypertension – to give it the correct medical term – is the most world-wide common lifestyle non-infective chronic disease of the modern age. It is regarded as the silent killer because one can have it for years without being aware of it. Hypertension is asymptomatic and does not have specific clinical manifestations until target organ damage occurs. Therefore it goes unnoticed for a prolonged period of many years. Hypertension works quietly in an offensive and unpleasant manner while the patient is blissfully oblivious. Occasionally, the disease is recognized once the complications are noticed and sometimes that may be too late!

2.       The fast pace of life and the mental and physical pressures caused by the industrial and metropolitan/urban environments coupled with wrong lifestyle and eating habits and lack of exercise give rise to psychological and physiological tensions. Worry and mental tension increase adrenaline in the blood stream and this, in turn, causes the pressure of the blood to rise.

3.       What needs to be stressed is that hypertensive person appears perfectly normal without any symptoms, physically and emotionally and remains socially active. Though being hypertensive might not give any immediate health problems, over a period of time, it could silently lead to cardiac attack, progressive renal failure or even affect the lower limb arteries.

How to Throw Blood Pressure System Out-of-Gear

4.       Blood pressure is an ingenious system devised by nature, one that is easy to throw out of whack. Firstly, gorge on salty food and your body will retain more water in order to dilute the excess sodium, increasing overall blood volume. Secondly, lard your butt or belly with extra fat, and your heart will have no choice but to work harder to force blood into new tissue. Thirdly, clog your arteries by eating fatty foods and lazing around, and your heart will pound away to push blood through narrow pipes. Fourthly, consume yourself with stress and worry, and your brain will kick heart and arteries into a perpetual “fight or flight” mode characterised by increased cardiac input. In each case, the net effect is the same: chronically increased B.P.

5.       Unlike your home’s water heater valve to release steam, your blood circulatory system does not come equipped with a pressure release valve. As a result of faulty lifestyle and eating habits, thin-walled blood vessels in the brain can burst under extreme pressure, causing the wholesale slaughter of brain cells that is known as “haemorrhagic stroke”. High blood pressure damages smooth artery walls which creates anchor points for plaque to latch onto and build up in one of the brain’s or other artery, eventually cutting off blood flow. Kidney failure or heart attack can also follow from excessive plaque accumulation.

6.       Then there is the plain old wear and tear that hypertension causes on your ticker. Over time, the extra work brought on by high BP causes the walls to stiffen and thicken. With thick rigid walls, the heart becomes a less efficient pump, unable to push out as much blood as it takes in. Blood backs up, the heart gives out and the coroner scribbles “congestive heart failure” on your medical bedside chart!

Heart – The Most Efficient Pump

7.       Human heart, weighing about 340 grams, is the world’s most efficient pump, pumping blood through more than 90,000 kilometers of arteries, veins and capillaries (blood vessels). The power of the heart is less than a 100 watt bulb but has incredible efficiency of filling tanks of 300 cars per day; and that too without rest and break and year after year. No other muscle in the body is as hardworking and as strong as the heart is. Heart is only 0.5% of body weight but needs 5% of total blood supply to take care of its nutritional needs.

Blood Circulatory System

8.       Blood picks up oxygen in the lungs from the air that we breathe in. This oxygenated blood enters the heart and is then pumped out to all parts of the body in blood vessels called arteries. Larger blood vessels branch into smaller and smaller ones and then to microscopic arterioles, which eventually form tiny networks of blood vessels known as capillaries. This 90,000 kilometer network of larger arteries, medium-sized arterioles and tiny capillaries allows blood to reach every cell of the body and deposit its oxygen, which is used by the cells to make the vital energy they need to survive. Once the blood has deposited its oxygen in the cells, the deoxygenated blood returns to the heart, to be pumped back up to the lungs to pick up more oxygen.

Need for Blood Pressure

9.       In good health, BP is regulated by a wondrously intricate series of control mechanisms that involve the brain and the nervous system, the adrenals and other endocrine glands, the kidneys and the heart and the blood vessels themselves.

10.     A certain level of pressure within the arteries is essential for our existence and continued living. Pressure is what propels blood through our body’s blood vessels (arteries, veins and capillaries). Without pressure, blood could not overcome gravity to reach the brain. The brain, to function properly, needs to receive a constant supply of one litre of oxygenated blood every minute.

11.     To generate BP, the human body relies on the heart as well as muscle fibre lining the arteries. When necessary, the brain increases BP either by signaling the heart to speed up or pump harder or by directing the arteries to contract or some combination of the three. This is exactly what happens in the morning as you pop out of bed. When you stand after being horizontal for so many hours, blood pressure in your head plummets while pressure in your legs shoots up. Without an immediate correction in this imbalance, you would crumple to the floor mid-yawn. On cue from the brain, the arteries in the lower body constrict while the heart dramatically increases output. The instant result: BP rises and blood flows in the brain. Now you can have your warm water with a squeeze of fresh lemon and some honey!

Vulnerability of High Blood Pressure

12.     Lifestyle Factors – People, who are obese, smoke, take excess alcohol, are diabetic, have a family history of hypertension, lead a sedentary stressful life, eat diet rich in fat and salt and are physically inactive, are most vulnerable to high BP.

13.     Age – High BP develops mostly between the ages of 30 and 60, but it has no boundaries. Doctors have observed in some cases, the beginning of hardening of arteries at the early age of 21. Surprisingly, a large number of teenagers, some as young as 15, have been found to be hypertensive.

14.     Ethnic Origin – People of South Asian (including Indian) origin who live in the UK are more prone to develop hypertension than their white neighbours. This is thought to be probably related to their greater tendency to be overweight by consuming fatty foods and to a higher frequency of developing diabetes. Similarly hypertension is also very common among people of Afro-Caribbean origin – in the USA, it is twice as common as in the white and Hispanic populations.

15.     Urban Environment – High BP, among both sexes, is more prevalent in urban areas but rural areas are also catching fast. In a recent survey, it was found that in Chandigarh (India) the incidence of hypertension has more than doubled in the last 3 decades. More than 50% of men over 30 years of age were found to be suffering from hypertension.

High Blood Pressure – Some Facts and Figures

16.     On World Hypertension Day (17^th May 2007), it was revealed that almost 1 billion people worldwide suffer from hypertension and additional more than ½ billion will harbour this “silent killer” by 2025. Yet hypertension does not command, the attention of, say “bird flu” which has killed only a few people.

17.     Hypertension affects about 30% adults in Mexico, Paraguay and Venezuela; 38% in England, Sweden and Italy; 45% in Spain and 55% in Germany. In India about 20% of adults suffer from high BP in urban areas and about 10% in rural areas. But the biggest jump in the future is expected in developing countries, like India, which are fast moving to Western lifestyle and economies. Recent Studies have shown that in the last 3 to 6 decades the number of the people with hypertension has increased by about 30 times in cities and by about 10 times in the villages. Unless appropriate educational and nutritional programmes are promoted worldwide, the menace of high BP is expected to grow faster and faster!

What is Blood Pressure?

18.     Your BP is determined by two key factors: how hard your heart beats and how easily the blood flows through your arteries. The blood which circulates through the arteries within the body supplies every cell with nourishment and oxygen. The force exerted by the heart as it pumps the blood into the large arteries creates a pressure within them and this is called “blood pressure”. A certain level of blood pressure is thus essential to keep the blood circulating in the body. But when the pressure becomes too high, it results in “hypertension” which is caused by spasm (constriction) or narrowing of the small blood vessels – capillaries – throughout the body. This narrowing puts more stress on the heart to pump blood through the blood vessels. Hence, the pressure of the blood to get through rises in proportion to the pressure on the heart.

How is Blood Pressure Measured?

19.     The blood pressure has been traditionally measured with an instrument called “sphygmomanometer” in millimeter height of mercury rise (mmHg). Blood pressure is the result of two forces; (i) force from the heart as it beats and pumps blood into the arteries and throughout the circulatory system and (ii) the force of the arteries as they resist blood flow between heart beats when the heart is at rest. Thus during each heart beat, the heart muscle contracts to push blood around the body. The pressure produced by the heart is the highest when it contracts to push the blood on its journey through the body and this is known as “systolic” (higher value) pressure and indicates the activity of the heart. Then the heart muscle relaxes before its next contraction, and the pressure is at its lowest, which is known as “diastolic” (lower volume) pressure and shows the condition of blood vessels.

20.     Both systolic and diastolic pressures are measured when you have your BP checked. For example, universally recognised normal BP of 120/80 represents 120 mmHg of systolic pressure and 80 mmHg of diastolic pressure. Systolic pressure range can be from 80 to 300 and diastolic from 60 to 140.

Fluctuations in Blood Pressure

21.     Everyone’s BP is immensely variable during the day and night. There are many factors which can cause fluctuations in blood pressure: –

(i)      Time to Time – BP readings can vary from time to time and therefore go for the average of 3 or 4 readings rather than the occasional extreme. A full bladder causes an increase in BP, so go to the bathroom first before taking a reading.

(ii)     Right and Left Arm – BP readings in the right and left arm vary between them by about 10 mmHg or more. Use the arm with the higher reading to determine your diagnosis.

(iii)    Age – Hypertension is more common with advancing age, particularly in populations, who have a high salt intake, so age must be taken into account when considering the prevalence of hypertension.

(iv)    Stress – Your BP may go up if you are feeling anxious or stressed; e.g. when you go to see a doctor or to a hospital, you may have a temporary rise in BP which is known as “white coat” hypertension.

(v)     Activity – BP is usually higher during activity or exercise and is lower when resting and sleeping. During exercise, the heart needs to pump blood around the body faster which raises the BP. Although people who exercise regularly will tend to have lower BP when at rest than non-active people.

Gender – Premenopausal women tend to have lower blood pressures than men of the same age, although the difference between the sexes becomes less apparent over the age of 50 years. This is because, before the menopause, women are relatively protected from heart disease by the female hormone oestarogen. Oestrogen levels fall after the menopause and women start to catch up with men in terms of developing BP and heart disease.

 

What is High Blood Pressure or Hypertension?

22.     The medical term for high blood pressure is hypertension. Hypertension can be of two types, namely “primary” or essential i.e. genetic or unexplained and “secondary” i.e. result of other medical problems. About 95% of people with elevated BP have primary hypertension and there is no underlying cause as it seems to come on its own, perhaps because of problems with heart or blood vessels. The rest 5% have secondary hypertension due to something else, such as obesity, diabetes, kidney disease, hormonal disorders, certain drugs, or excessive alcohol consumption.

 

23.     Any dividing line between so called high BP and normal BP must be purely arbitrary as each person’s body reacts differently to the same set of factors affecting the BP. Normal BP is the average for the populations as a whole. Even if your BP is normal, you may still be at a higher risk than someone, whose BP is persistently below the normal level. Therefore, the most useful definition of hypertension may be the level of BP where lowering of BP is necessary to prevent the individual developing complications like heart disease, stroke, kidney disease etc.

 

24.     Every person should know his/her BP and should understand what numbers mean. The classification of BP, based on the law of averages, for persons over 18 years of age is as given below.

	Systolic Pressure Range (mmHg)	Diastolic Pressure Range (mmHg)
Low Blood Pressure	80-89	60-80
Normal Blood Pressure	90-119	Below 80
Pre-Hypertension (Grey Area)	120-139	80-89
Stage-I Hypertension	140-159	90-99
Stage-II Hypertension	160-179	100-109
Stage-III Hypertension	180 or higher	110 or higher

25.     Although healthy people can have a broad range of BP, there is no sharp cut-off between normal and high. Instead, like blood cholesterol levels, the lower the reading, the better. Normal BP is considered to be 120/80 but healthy zone extends either side. The risk of complications may begin to rise above BP of 115/70 that has been considered “low normal”. Cut-off point for high BP (hypertension) is considered to be 140/90.

Notes: (i) BP should initially be measured in both arms, and all subsequent determinants should be performed in the arm with the highest pressure. (ii) The position of the arm during the BP measurement can be a source of variation in readings. (iii) BP should always be measured in the standing as well as lying down or sitting position, as rested and relaxed as possible. This is because postural hypertension is especially common in diabetic and elderly patients. (iv) If your systolic and diastolic readings conflict each other, use the number that puts you in the higher category of hypertension. For example, a reading of 114/85 puts you under pre-hypertension because of high diastolic pressure, even though systolic is below normal.

Symptoms of high blood pressure

26.     The vast majority of people with mild or moderate hypertension may not produce any symptoms and as such may not often be diagnosed for many years by which time the person has subtle evidence of damage to heart, brain or kidneys. These are serious problems, which is why you should never wait until you feel ill before having your BP checked. The current advice is that everyone over the age of 30 should have a regular routine BP check.

27.     The first symptoms may appear in the form of pain towards the back of the head and neck on walking in the morning, which soon disappears. Some of the other usual symptoms of hypertension (not in any order) are: (i) aches and pains in the arms, shoulder region, legs and back; (ii) frequent urination; (iii) excessive perspiration; (iv) palpitations and irregular heart beat; (v) heaviness in the head and eyes; (vi) headaches; (vii) muscle cramps; (viii) general weakness, fatigue, tiredness and lethargy; (ix) restlessness and nervous tension; (x) irritability; (xi) blurred vision; (xii) nausea; and (xiii) insomnia or wakefulness.

28.     Late symptoms of more serious nature could be: (i) hypertensive heart disease with enlarged heart; (ii) possible left ventricular failure; (iii) myocardial infraction; (iv) possible senility; and (v) cerebral haemorrhage and paralysis.

29.     Patients of hypertension often suffer from sleep apnea, in which they stop breathing. Apnea is associated with bad snoring and restless sleep. It is not unusual for the apnea patient to feel excessively sleepy during the day.

30.     Some more serious symptoms like dizziness, nose bleeding, and blood in the urine or pain in the chest typically don’t occur till BP has reached a more advanced stage of hypertension that is possibly life-threatening. In these conditions, immediate medical attention is necessary.

Caution: Since these symptoms can be of some other diseases, the easiest way to detect high BP is through regular checkups.

Low Blood Pressure (Hypotension)

Introduction

31.     Frequently giddy or tired? Low BP, medically termed “hypotension”, could be the culprit. People with low BP are about 2½ times more likely to be significantly depressed than people with normal BP. Women generally have low BP than men. All elderly too are more susceptible to low BP as the nerve signals and the regulatory system responses become slower. Although low BP does not generally call for constant monitoring and presents no apparent danger, it takes a significant toll on quality of life by impacting productivity, vigour and general well-being.

What is Low Blood Pressure?

32.     While normal BP is considered to be 120/80, healthy zone extends generally to either side. However, if your reading is below 90 for systolic pressure (when your heart beats) and below 60 for diastolic pressure (when your heart relaxes between beats), you would be considered to have low BP. This does not necessarily indicate a problem. In fact people with low BP are believed to live longer than people with high BP. No body really knows how common is low BP, as doctors traditionally thought of it as the healthy alternative to high BP.

Symptoms of Low Blood Pressure

33.     Symptoms of low BP, not in any order of importance, can be as below:

(i)      Giddiness – This prominent symptom of low BP can occur when a person stands up from the resting position.

(ii)     Dizziness – This serious symptom of low BP, termed “postural hypotension”, can occur while walking after exercising or eating or when a person tries to stand up too quickly. The latter is because the force of gravity causes blood supply to pool in the legs, which produces a sudden drop in blood supply to the brain. People suffering from dizziness need immediate medical attention.

(iii)    Tiredness – Low BP people suffer from lack of energy and generally feel tired and fatigued.

(iv)    Depression and Anxiety – Persons suffering from Low BP are more prone to be anxious and depressed than those with normal BP.

Causes of Low Blood Pressure

34.     There is no apparent medical reason for low BP. It possibly happens because the blood cools and goes down to the lower limbs. In the absence of reflex action by the calf muscles, which are responsible for pumping blood towards the heart, blood fails to reach the heart and brain and the result is low BP. Conditions in which low BP has strong associations include:

(i)           Disturbance in the autonomous nervous system.

(ii)          Nutritional deficiencies e.g. in extreme form of dieting.

(iii)        Prolonged illness that leads to wasting of the calf muscles.

(iv)        Medications to treat high BP, tranquilisers, betablockers and other cardiac drugs.

(v)         Chronic Fatigue Syndrome may also be associated with low BP.

(vi)        Diseases like diabetes, tuberculosis of adrenal glands and diarrhoea and vomiting.

Complications of Low Blood Pressure

35.     Although low BP is generally thought of as desirable (it puts less pressure on the heart than high BP), but in some cases, it can go too low when it can have a downside. Two such complications are:

(i)      Orthostatic Intolerance (OI) – This fatigue-related disorder in which you feel sick when you stand up may be tied to low BP. When a person with OI stands, his heart races, stress hormones flood his system and he can feel light headed, shaky, nauseated and tired. Some people who have OI feel run down all the time whether they are standing, sitting or lying down. A large number of people with systolic pressure between 80 and 90 could develop symptoms of OI.

(ii)     Orthostatic Hypotension – This is a severe type of low BP problem which is observed in some people, including children, who may fall in the process of standing up. It is more common in people who are perpetually anxious.

Precautions Against Low Blood Pressure

36.     Low blood pressure condition commonly occurs in the summer seasons and the following precautions would prove beneficial to normalize low BP if there are no worrying symptoms or complications:

(i)      Consume a Little More Salt – While people with high BP may need to restrict salt intake, people with low BP may benefit by incorporating a little more salt in their diet, especially in hot weather.

(ii)     Wear Compression Stockings – In some cases diabetic compression stockings are recommended for patients suffering from diabetes. This prevents the cooling of blood in the calf muscles and helps stimulate circulation and pump blood towards the heart and brain.

(iii)    Sleeping with Pillows – You could also try sleeping with several pillows below the head to aid blood circulation.

(iv)    Do Regular Exercise – Exercising regularly and drinking lot of water are absolute musts for low BP persons.

CAUSES OF HIGH BLOOD PRESSURE (HYPERTENSION)

Introduction

37.     The three important clinical factors that may raise blood pressure are increased cardiac output, an increase in the viscosity of the blood and increased peripheral resistance. In most case of hypertension, peripheral resistance due to narrowing of the blood vessels, chiefly in small arteries (arterioles), is the primary cause.

38.     High BP appears to result from the interplay of genetics (inherited) and primarily lifestyle factors. Medical profession attributes high BP and other lifestyle diseases to the fact that today’s generation is subjecting itself to the cumulative trauma of work and home stress, irregular and wrong eating and sleeping habits, smoking, intake of intoxicants and lack of recreation, relaxation and physical activities/exercise. There is a tendency in all societies to consume large quantities of fat and salt and minimal fibre in processed and refined foods, devoid of essential nutrients. Plus, the Indians are genetically predisposed to coronary risk factors. Add to this the north Indian calorie-rich diet of pranthas dripping with desi ghee or butter. Today’s generation also loves

the cheese-dripping junk food and we have in hand a “fatal cocktail” of all the risk ingredients in place just waiting to let in the “silent killer” – high blood pressure!

39.     The causes of hypertension are largely unknown to medical science, although there are certain risk factors that aggravate an individual’s chances of developing hypertension. The following are some of the risk factors (not in any order of importance) that individually or collectively are responsible for causing hypertension. 

Wrong Diet

40.     In most cases of hypertension, diet remains the single most important risk factor in the causation of high BP. Diet of fried eggs, white buttered toasts, salt-laden bacon and sausages , fried potatoes and fat-rich pranthas for breakfast; heavily salted and fat-rich refined and processed foods and meat for lunch and dinner; not to mention excess dairy products (saturated fats again), cold drinks, coffee, tea, ice cream, sugar, tobacco and alcohol, is a deadly prescription for high blood pressure and other related diseases. There is no one aspect of the diet that causes high BP, but rather the multitude of improper foods and eating habits.

Smoking

41.     Smoking is one of the biggest risk factors for hypertension. The chemicals in tobacco damage the lining of artery walls, causing arteries to accumulate fatty deposits that contain cholesterol, thus narrowing the arteries. Tobacco also releases another hormone that causes your body to retain fluid. Narrowed arteries and increased fluid lead to high BP. Besides damaging your lungs, smoking also elevates BP by increasing the heart rate and constricting blood vessels.

42.     Nicotine in tobacco is absorbed by the tiny blood vessels in your lungs and distributed in your blood stream. It takes only 10 seconds for the nicotine to reach the brain. Brain reacts by releasing powerful hormone (adrenalin), which narrows the blood vessels, forcing your heart to pump harder under higher pressure. Nicotine also acts as a stimulant on the central nervous system, changes muscle tension, affects certain brain chemicals and hormones and raises BP. A person who has high BP and smokes is 3-5 times more likely to die from heart disease than non-smoker with high BP.

Obesity

43.     The second biggest risk factor for causing high BP after smoking is obesity. There is a convincing relationship between body weight and BP. Overweight people with Body Mass Index (BMI) of 30 or over are 2-6 times more likely to develop high BP than if you are at your normal and desirable weight. Each gram of extra fat needs servicing by literally kilometers of new blood vessels, which means the heart must beat harder with each stroke to push blood through that extra fat tissue.

44.     High BP also develops because obese people’s bodies have to work harder to burn up the excess calories they consume to support their higher basic metabolic needs, partly because they tend to eat more salt than normal and possibly because fat people have a tendency to be resistant to the hormone insulin, which deals with blood sugars and this may be involved in causing high BP.

45.     High BP can also be caused by narrowing of the blood vessels in all tissues due to fatter cells in obese people. Direct excess weight pressure over the abdominal organs, like the kidneys, may also result in high BP.

45A    Obese children who watch a lot of television are more likely to have high blood pressure than heavy children who don’t spend as much time in front of the tube. Increased psychological stress and junk food eaten while watching TV could be factors in the relationship, researchers from University of California, San Diego, reported in the American Journal of Preventive Medicine. Obese children who watched 2 to 4 hours of TV each day were 2½ times more likely to have high blood pressure. Kids who watched more than 4 hours daily had more than triple the risk.

46.     Population surveys have shown that the variation in BP between people in relation to their weight is about 1 mmHg per kilogram in weight. When you put on weight, the amount you gain is a good guide to the amount by which your BP will rise.

Stress

47.     Stress is often mentioned as a risk factor for high BP, but stress levels are hard to measure, and response to stress also varies from person to person. Some stress is inevitable for the progress of the individual. We can’t completely avoid stress from our daily life. Some amount of stress or deadlines are needed for us to perform at our optimum level. It is when the stress becomes chronic, unrelieved, persistent and nagging that we need to take care of it.

48.     Under stress, we take shallow breath and this deprives the vital organs from the supply of oxygen resulting in our heart beating faster. Mental stress is an important risk for the causation of psychosomatic ailments, and hypertension is often its manifestation.

49.     When we are scared, nervous and under time pressure, our BP naturally goes up. The hormones (adrenaline and cortisol) released during periods of stress increase BP by narrowing blood vessels and increasing your heart rate.

50.     There is some evidence that people who have less control over their day to day life at work have higher BP than people who can influence their working lives more effectively. Manual workers tend to have higher BP than executives and managers. Thus job stress is not all in you head, it is in your circulatory system too.

51.     Although the effects of occasional stress are temporary, but if you are often stressed, then the increase in BP it causes can damage your arteries, heart, brain, kidneys and eyes – just as with persistent high BP. Moreover, long term stressful situations readjust the BP set point upwards permanently and may not eventually come down even after removal of the stress.

Cholesterol

52.     Cholesterol is a fatty substance which is primarily made in the body from the saturated fats in food. There are mainly two types of cholesterol; Low Density Lipoprotein (LDL) i.e. bad cholesterol and High Density Lipoprotein (HDL) i.e. good cholesterol. High levels of cholesterol, especially bad LDL, can cause fatty deposits (called atheroma) in the lining of the arteries to develop more rapidly than normal levels of cholesterol. These fatty deposits cause the arteries to narrow and lead to high BP and coronary heart diseases and stroke.

Diabetes

53.     High blood glucose levels damage blood vessels which make the walls thicker and less elastic, so blood has a harder time passing through. According to a study by the Minnesota University, teenagers, whose bodies are resistant to insulin, face a greater risk of suffering from high BP and obesity in life. However, insulin resistance has an adverse effect on BP independent of obesity. Experts opine that more than 40% of all diabetics develop high BP by the age of 50 years followed by associated complications like heart disease, stroke and renal failure.

Salt

54.     It is a well established fact that there is a close relationship between sodium intake in salt and BP when comparing people within different countries. For instance, the Japanese, Polish and Portuguese have a high salt intake and a high frequency of raised blood pressure and strokes. Furthermore, it was found that those populations that have a large amount of salt in their diet are also those populations in which blood pressure rises with advancing age. By contrast, populations in which salt intake is low, show only a small rise in blood pressure with advancing age and therefore hypertension is relatively less common.

55.     A high salt intake over many years probably raises blood pressure by raising the sodium content of the smooth muscle cells of the walls of the arterioles. This high sodium content appears to facilitate the entry of calcium into the cells; this in turn causes them to contract and narrow the internal diameter of the arteriole. There is some evidence that people with an inherited tendency to develop hypertension have a reduced capacity to remove salt from their bodies.

56.     When sodium intake exceeds the amount body needs and can handle, it builds up in the intestinal areas, particularly so if you are salt-sensitive. A build up of excess sodium causes the body to retain extra fluids in the blood and around the cells which contributes to weight gain and increased BP. To pump the extra fluid, the heart has to work harder, putting an added strain on the heart and develop blood pressure and associated complications. Water retention due to excessive salt intake can also cause bloating, painful swollen joints, puffy eyes and breast tenderness.

Alcohol

57.     Even without other risk factors for high BP, drinking excessive alcohol (more than two drinks a day) regularly contributes to weakening of the heart muscles and can lead to an increase in BP dramatically. Three drinks or more a day can elevate BP by an average of 10 systolic and 4 diastolic points. In the USA excessive drinking is responsible for more than 8% of high BP cases. How crossing 2-drink threshold turns booze from benign to dastardly is still not fully understood, but it could be that heavy drinking regularly may impair the kidneys’ ability to excrete excess sodium – one of the risk factors for high BP.

58.     People who drink excessively, mostly consume unhealthy meals and are generally found to be deficient in potassium, magnesium and calcium; which contributes to high BP. A study found that heavy drinking on empty stomach raises the risk of high BP by 40% over those who habitually nibbled nuts etc while drinking.

Caffeine

59.     Caffeine in coffee, tea, chocolate and cola drinks stimulates central nervous system, gastric secretion and raises free fatty acids and temporarily raises the blood pressure level. Caffeine increases the production of angiotensin-II, a natural hormone, in your body that constricts blood vessels and the result is raised BP. If you take 2-3 cups of coffee at a time, containing 200-250 mg. of caffeine, your BP may rise by about 10 points and it usually remains elevated for about 2 hours or so. Thus people suffering even from mild BP should avoid consuming caffeine before they exercise. So, if you like coffee and daily exercise, continue to enjoy both – just not together.

Kidneys

60.     In a very small minority of people, we can find underlying kidney diseases that are the cause of high BP. The kidneys play an important role in controlling blood pressure through secretion of rennin, a natural chemical. If increased rennin is secreted by the kidneys, more salts are retained in the body, which leads to an increase in the volume of circulating blood and consequently to an increase in the blood pressure. Repeated infections and inflammation of the kidneys can also give rise to hypertension.

Uric Acid

61.     Evidence is mounting that uric acid may be implicated in hypertension and other related diseases, such as heart disease, diabetes, high cholesterol level and obesity. There is also evidence that uric acid concentrations in the blood tend to increase with age and that the accompanying decrease in blood flow through kidneys is a definite risk factor for raised BP and coronary heart diseases.

Takayasu Arteritis (TA)

62.     This recently discovered disease by the PGI, Chandigarh causes narrowing of blood vessels in younger people (mostly women) and is the most common cause (50-60%) of secondary hypertension in South East Asia (including India) populations because of their genetic bodily pre-disposition to it. The research has revealed that TA is an “immune-deficiency disorder”.

Pregnancy

63.     About 25% of woman expecting their first baby develop slightly raised BP in the last 3 months of pregnancy. The significance of mildly raised BP in pregnancy is uncertain but careful monitoring is crucial. Women taking birth control pills can also have high BP.

Medications

64.     Some medications, other than for hypertension, increase BP while others may interfere with effectiveness of hypertension drugs. Non-steroid anti-inflammatory drugs, steroids, oral contraceptive pills have been implicated in some cases of escalating BP.

Noise

65.     A study by the University of Michigan has revealed that working in an atmosphere which has very high decibels (46-124) of sound can raise BP levels while the instantaneous peak noises (113-145 decibels) can affect heart rate.

Sleep/Snoring

66.     For many people who snore, the simple act of sleeping can raise the BP. People who snore heavily are much more likely to have high BP or angina than silent sleepers. Research suggests that snorers may suffer from a slight malfunctioning of part of the brain responsible for fluent breathing; this can put an unnatural strain on the heart and lungs due to oxygen shortage.

67.     If your snoring shakes the ceiling, you may have obstructive sleep apnea (OSA), a condition that is one of the root causes of elevated BP. OSA occurs when a person’s throat muscles relax to the point that they actually block the upper airway, resulting in a night of oxygen deprivation. This shortage of oxygen leads to constricted blood vessels, which in turn leads to elevated BP. A mild case of OSA, in which breathing stops for longer than 10 seconds upto 5 times an hour, increases the risk of developing hypertension by 40%. A bad case of OSA triples the risk.

Heredity

68.     As far as an individual is concerned, one’s BP level depends on the interplay of genetics or inherited factors and the influence of your lifestyle. Hypertension clearly runs in families and this holds true even after allowances have been made for the fact that families tend to share the same lifestyle and diet. Roughly speaking, about half of all the variations in BP between people, is the result of genetic factors and half is the result of dietary factors dating back to early childhood. However, it has been observed that with appropriate changes in lifestyle and especially in dietary habits, you can overcome the inherited disadvantage of developing high BP.

Age

69.     Blood pressure tends to increase with age but this is partly because of changes in lifestyle; many people put on weight and get less active as they get older, and both these factors may contribute to the development of hypertension. More importantly, the rise in blood pressure with age is greater in people who eat a lot of salty foods. Experts believe that over the course of lifetime, as many as 90% of persons with normal BP at age 55 will develop hypertension due to modern faulty lifestyle.

Cold Weather

70.     In winter our blood gets thicker, resulting in the requirement of extra force for it to circulate it throughout the body. Hence BP tends to be higher in winter compared to summer.

Manic Mondays

71.     It is well known that BP rises and falls over the course of the day. A new Japanese study suggests that a weakly cycle may accompany this daily one. In this study, daily BP fell from Thursday to Sunday, zoomed up on Monday and then began to fall again. The morning surge in BP was also highest on Monday mornings. Large jumps in BP between sleep and waking have been linked with stroke, leading the researchers to suggest this weekly cycle could help explain why strokes are more common on Mondays than other days.

COMPLICATIONS OF HIGH BLOOD PRESSURE (HYPERTENSION)

Introduction

72.     High blood pressure or hypertension is very common and lifelong disease which is preventable and controllable. Hypertension does not mean nervous tension. You can be perfectly calm, relaxed person and still suffer from high BP.

73.     High BP is harmful to the body because it causes the heart to work harder than normal, leaving both the heart and the arteries more prone to injury. Three consecutive readings of 140/90 or above within a week to 3 weeks generally indicate high BP. Both systolic and diastolic readings are equally important and elevated reading of either has an identical threat to life. However, some doctors now regard systolic pressure reading of 100+ age of the patient as acceptable and may not treat a 70 year old whose systolic pressure is 170. Others say that all persons, including elderly, should have normal BP of 120/80. Elderly people with high BP may be more likely to develop thinking and learning problems that can lead to dementia.

74.     According to research, the risk of dying from heart attack is directly linked to BP. The higher your BP, the higher the risk. On average, people with high BP are upto 7 times more likely to have a stroke, upto 4 times more likely to have a heart attack and upto 3 times more likely to die of congestive heart failure than people with normal BP.

75.     The relationship between BP and disease continues through life. Of course, the vascular damage by hypertension takes years to accrue, and heart attacks, strokes and kidney failures become much more common with advancing age. A Chicago Heart Association study showed that even mildly elevated readings of BP in early life contributes to an increased risk of illness and shorter lifespan later! One or more of the following complications can occur in people suffering from hypertension.

Angina

76.     The blood supply to the heart is brought to it by the coronary arteries. If the BP is higher than normal over many years, as in untreated hypertension, the blood vessels become damaged. The lining of the arteries can become roughened and thickened and this eventually causes them to narrow and become less flexible or elastic than previously. This is called arteriosclerosis. In this case of narrowed arteries, sufficient blood does not get to the heart muscle efficiently. So when the heart needs to work a little harder; e.g. when you are walking up a hill, the heart muscle can not get the blood supply and oxygen that it needs. This causes pain in the chest, known as “angina” or “myocardial ischaemia”.

Heart Attack

77.     If a coronary artery narrows due to high BP and then a blood clot forms, the part of the heart muscle that relies on that coronary artery dies. This is known as “heart attack” or “coronary thrombosis” or “myocardial infraction”.

Heart Failure

78.     Over the years, as arteries narrow and become less elastic as a result of hypertension, it gets harder and harder for the heart to pump blood efficiently to the rest of the body. The increased workload eventually damages the heart and impairs its performance. Fluid collects in the lungs, causing shortness of breath. This is called “heart failure” or “congestive cardiac failure”.

Brain Stroke

79.     The narrowing of an artery that carries blood and oxygen to the brain can lead to a temporary loss of function in the part of the brain served by that artery. This is known as “transient ischaemic attack”. Permanent blocking of the artery with a blood clot results in the death of the part of the brain reliant on that artery, which results in a stroke.

Kidney Failure

80.     More than 20% of the blood pumped by our heart goes to the kidneys. Tiny filtering structures in our kidneys, called “nephrons”, filter out waste products from our blood, which are later excreted along with the urine. Kidneys control the balance of minerals, acids and water in our blood. High BP interferes with this intricate process. When blood vessels in our kidneys become weak and get narrowed due to high BP, blood flow to the nephrons is reduced and our kidneys can not eliminate all the waste products from our blood. Over a period of time, waste can build up in our blood and our kidneys can shrink, resulting in impaired functioning. High BP is the most common cause of kidney failures.

Eye Damage

81.     The small blood vessels in the eyes can be affected by high BP, although this may not become apparent until damage is extensive. Rarely, in severe hypertension, there may be damage to the retina with haemorrhages.

Pain in Calf Muscles

82.     Smaller blood vessels in the legs can be damaged due to high BP, resulting in less blood getting to the feet, and causing pain in the calf muscles on walking.

Diabetes Damage

83.     High BP or hypertension is very common in people with diabetes. It affects around half of these people and may even be present before the diabetes has been diagnosed. In all people with diabetes, if high BP is not controlled properly, the chances of having a heart attack, a stroke or problems with eyes or kidney damage are much greater. The message from the above is very clear that high BP and diabetes are twins. More often than not they come together, one should be extremely careful and should take the necessary precautions.

Pregnancy Complications

84.     High blood pressure can lead to complications in 5-10% of all pregnancies.

CURING HIGH BLOOD PRESSURE (HYPERTENSION)

WITH NATURO-FOOD THERAPY

Introduction

85.     Hypertension is a frightening disease that can seriously damage your cardiovascular system, trigger a stroke, damage the kidneys and eyes, or cause various other potentially serious problems, yet produces no symptoms, no warning bells, or flashing red lights to alert you of its existence. That is why high BP or hypertension is called the “silent killer”. It can go unnoticed for years, quietly doing irreversible damage to your vital organs long before you find out and then it may be too late!

86.     High BP can occur in adults as well as children, but it is more common amongst middle-aged and elderly people, obese people, heavy drinkers, smokers, persons with sedentary lifestyle and wrong eating habits, and women taking birth control pills.

87.     When hypertension persists without treatment, the heart must work harder to pump enough blood and oxygen to the body’s organs and tissues. When the heart is overworked for extended periods of time, the heart tends to enlarge and weaken. Arteries also suffer from elevated BP, becoming scarred and narrow, hardened and less elastic over time.

88.     The modern medical treatment of high BP is highly arbitrary as it brings down the pressure by drugs without making any effort to remove the underlying causes. Drugs may temporarily reduce BP, but they do not cure the condition or remove the causes and are harmful in the long term. All drugs for hypertension, without exception, are toxic and have distressing side-effects. Drugs given to treat hypertension either reduce cardiac output, reduce peripheral resistance or are diuretic in action to reduce total blood volume. The common approach is to begin with very mild drugs and increase the dose as required, or change to more powerful drugs when the milder ones are no longer effective. An important factor to understand here is that in most cases the progression from mild hypertensive drugs having mild side-effects to stronger drugs having significant side-effects is the rule, rather than the exception.

If all this sounds alarming, there is good news too! Hypertension can be easily diagnosed, controlled and cured in over 85% cases primarily with lifestyle and dietary changes which may be both difficult and time consuming but not impossible to accomplish.

90.     High BP should not be left untreated. It is preventable and curable. Various national and international bodies, including WHO, recommend prevention and control of hypertension by non-pharmacological (non-drug) therapies such as naturo-food therapy. By controlling your BP, you lower the risk of heart diseases, strokes, damage to the kidneys and eyes and avoid premature fatalities.

91.     According to the stage of hypertension, the initial approach should consist of naturo-food therapy coupled with lifestyle modifications. The safest way to cure hypertension is to remove the real cause/s. The natural way of dealing with it is to eliminate the toxins from the system which caused it in the first place. The natural treatment may take some time, but it is the safest and the best way to get rid of this disease. Persons with hypertension should always follow a well-balanced routine of proper naturo-food diet, exercise and rest. Diet is of primary importance.

92.     Adoption of a healthy lifestyle by reducing the intake of salt, fat and refined and processed foods in your diet; avoiding all junk food and beverages; consuming lots of wholegrains and cereals and lots of fruits and vegetables; losing weight, if obese; quitting smoking; beginning a regular exercise programme; learning to manage stress well and taking alcohol in moderation are some of the tools in your control to reduce high BP and prevent it from happening.

93.     High BP is one of the most common after-30 ailments. But funnily enough, many people accept it as a way of life. To actually control BP, one must manage it holistically. Every person should know his/her BP and should understand what the numbers mean, so that health can be improved:

• If you have a normal BP, you should know how to keep it low.
• If you have pre-hypertension, you should understand how to prevent it from becoming hypertension.
• If you have hypertension, you should learn how to bring it down.

In other words, you need a BP management plan, not a pill!

94.     The mildly or moderately high BP, which has not developed any serious complications, is best suited for the non-drug means involving relatively straight forward changes to your diet and lifestyle. If the patient is already on drugs for lowering BP, even then naturo-food therapy will reduce the intake of drugs or eliminate them completely. Time and patience is the key to this therapy.

95.     However hard you find it to make the necessary changes, it really is worth making an effort because, if you are successful, your blood pressure may return to normal without the need for further drug treatment. There are several simple but effective strategies described below, which can help you to keep your BP in check and really make a difference to your life.

Adopt Naturo-Food Diet

96.     Diet plays a very important role in regulating BP. For most people, the first step to lowering BP is to cut down on heavy salted, fat-rich processed and refined starchy foods and all so called junk foods. Meat, especially red, and eggs should also be avoided as they cause the BP to rise more than any other foods. Replace coffee, tea and cold drinks with herbal tea, fruit juices or home-made drinks like lassi, sattu and lemon water.

97.     The next step should be to adopt a wholefood diet based on fruits and vegetables, wholegrain cereals, brown rice, beans, fish and chicken. Include plenty of fibre in you diet.

98.     To control hypertension, the American National Heart, Lung and Blood Institute’s “Dietary Approach to Stop Hypertension” (DASH) also recommends cutting down on salt, saturated fats, trans fats and total fat, alcohol and cholesterol. DASH also encourages to eat lot more fruits and vegetables, wholegrain cereals, brown rice, soluble fibre-rich proteins from plant sources and poultry and low-fat dairy products.

Hypertensive people must learn moderation in their eating habits and should follow a plan of well-balanced diet in which the constituents of food should be approximately in the following proportion: carbohydrates 20%, protein 10-15%, fat 5% and fruits and vegetables 60-65%.

100.   In fact, the most effective way to lower BP safely rapidly and permanently, is an entirely vegetarian diet. Thus going green might bring your BP out of the red zone. Vegetarians who eat lots of fruits and vegetables across the world in general tend to have low BP. A Harvard study found that people who ate little fruit and vegetables were 46% more likely to develop high BP over the next 4 years than those who ate equivalent fibre in 5 apples a day. It is believed that fibre in fruits has stronger hypertensive effect than fibre in vegetables and cereals.

101.   Fruits and vegetables have plenty of fibre as well as vitamins and minerals like potassium, magnesium and calcium and they contain negligible fat and sodium and are cholesterol free. All that adds to a great strategy to fight high BP. Antioxidants present in fruits and vegetables increase the amounts of hormone-like substance, prostacyclin, which dilates blood vessels and lowers blood pressure. Moreover fruits and vegetables are rich in vitamin C, which has been found beneficial in lowering BP.

102.   Fruits helpful in lowering BP include citrus fruits like oranges, apples, pears, raspberries, strawberries, mangoes, bananas, prunes, pineapples, guavas, papaya and water melon. Beneficial vegetables preferably in raw state include cucumber, carrots, tomatoes, radishes, cabbage, spinach, broccoli, amla, lemon, onions, garlic and celery.

103.   However, vegetables often lack sufficient protein and iron. To make sure you are getting all the nutrients you need, add beans and legumes for protein; oatmeal and whole wheat for iron and mustard, olive or canola oil for omega-3.

Suggested Diet for Hypertension

104.   Below you will find a sample three stage diet regimen for high blood pressure. There is nothing magical about the diet. All that is being stressed is a diet composed of a very large proportion of raw and cooked vegetables, fresh fruits, whole grains, and vegetarian proteins. Refined salt is restricted totally from the diet. This one change alone will help reduce the average blood pressure considerably. Use only an unrefined sea salt such as Celtic salt, as a multi-mineral. The early stages restrict carbohydrates for weight reduction, if needed; and also protein to achieve a true elimination effect. Brief fasting periods are very useful for rapid blood pressure reductions and then finally eliminating the last of the blood pressure drugs. These diets are alternated as deemed suitable by the naturo-food therapist and are followed by a good general diet, either vegetarian or including light meat-eating (fish or poultry), with plenty of fruits, vegetables, and unrefined whole grains.

Diet Stage 1 (2 days)

On Rising – A glass of red grape juice or other fruit juice.

Breakfast Day 1 – Any ripe fresh fruit (e.g. apples, grapes, grapefruit, pears, papaya, mango, etc.) excluding bananas.

Breakfast Day 2 – Fresh fruit (with or without goat’s yoghurt) or stewed fruit or baked apple with a little honey or malt if desired. Wheat germ and soyabean lecithin granules are desirable and may be added.

Midmorning – Vegetable juice such as carrot, or carrot and other juices, mixed.

Lunch – A large, varied raw salad with plenty of green vegetables such as lettuce, onions, cabbage, green peppers, parsley, celery, carrots, and a few walnuts or other nuts or nutmeats (excluding peanuts); fresh fruit for dessert if desired.

Midafternoon – As midmorning

Dinner Day 1 – Same as lunch

Dinner Day 2 – Steamed green leafy vegetables and root vegetables (other than potatoes, including onions, always). Fresh fruit for dessert, if desired.

On Retiring – Same as midmorning

Drinks – Grape juice, apple juice, spring water, or dandelion coffee, or herb tea, between meals when thirsty; drink moderately.

Note: If you are taking any drugs prescribed by a doctor for your condition, you must not on any account stop taking them when you begin this diet. As you progress with the dietetic treatment and your health improves, the dosage may gradually be decreased, but only with the consent of your doctor.

Diet Stage II (3 or 4 days)

One of the following:

• Three-day fast on fruit juice (one glass at 4-hour intervals sipped slowly). Grapefruit or apple juice is recommended; however, most fruit juices will do fine. Make sure never to mix juices at any given meal. It is best to restrict oneself to one juice type daily.

• Four-day mono diet of grapes and grapefruit. Eat 4-8 oz (125-250 g) of red grapes at 4-hour intervals, with red grape juice to drink when thirsty, between meals.
• Four-day apple mono diet of apples and apple juice.

Diet Stage III (2 days)

On Rising – A glass of red grape juice or other fruit juice.

Breakfast Day 1 – Any fresh or stewed fruit with lecithin granules, wheat germ, and a little honey if desired.

Breakfast Day 2 – Plain yoghurt (goat’s, if possible) with fresh or stewed fruit, lecithin granules, wheat germ, and a little honey if desired.

Midmorning – Vegetable juice.

Lunch – A large, varied raw salad with nuts and 1-2 crispbreads with nut spread, or cottage cheese. Fresh fruit for dessert (especially grapes) if desired.

Dinner Day 1 and Day 2 – Any vegetarian meal (though restricting eggs or cheese to twice per week each. These foods are not encouraged due to their high fat content). Tofu, soyabeans, and wholegrains or brown rice and buckwheat are especially beneficial. A baked potato may be eaten (including the skin) and two other vegetables. A fresh or stewed apple with soaked and simmered raisins and a little honey for dessert, if desired.

Drinks – Grape juice, apple juice, vegetable juices, dandelion coffee, or herb teas when thirsty and in moderation.

Source: Better Health through Natural Healing by Dr. Ross Trattler & Dr. Adrian Jones.

Keep Weight Down

105.   For people, who are obese, losing weight is one of the most effective ways to lower blood pressure. If you are 20 to 30% or more over the average weight for your age, sex and height, it is vitally important you take back control of your weight. Not only you are prime candidate for high BP and diabetes, but some cancers as well.

106.   If you lose weight, your BP will fall by about 1 mmHg for each kilogram of weight lost. From a practical point of view, losing weight in addition to cutting down on salt and excessive alcohol is one of the best ways of lowering your BP effectively.

Control Diabetes

107.   The risk of heart disease and stroke is two to four times higher for people with diabetes. Hence irrespective of age and gender, all diabetics must aim to maintain a blood pressure below 120/80 mmHg. As diabetics are at higher risk of artery blockage in parts of the body in addition to the coronary artery, it is also advisable to measure the blood pressure at the ankles to test for peripheral arterial disease. The difference in the higher limit should be lower than 20. Higher indicates a peripheral artery blockage.

Keep Cholesterol Normal

108.   High levels of cholesterol, especially, bad LDL cholesterol can cause fatty deposits leading to the narrowing of arteries which can result in high BP and heart diseases. Thus, controlling the rise in cholesterol by eating less animal saturated fats and by consuming more of wholegrains, fruits, vegetables and low fat diet, will help lower BP. 

Avoid Stress

109.   Stress is considered a major factor in some cases of hypertension. Stress is a normal human emotion. What we feel as stress is the product of the sympathetic nervous system on the “fight or flight” response: an almost instantaneous surge in heart rate, cardiac output, blood pressure, shallow breathing combined with tense muscles. Managing stress is very important. What is important is how we handle it. The persistent temporary increase in BP caused by stress can be more difficult to treat.

110.   Some experts suggest to take a break and move away from stressful situation. Most important of all, the patient must avoid over-straining, worries, tension, anger and haste. He or she must try to be cheerful and develop a contended mind. However, for patients with hypertension, it is probably useless simply to say avoid stress. Usually, these people will be overstressed under any circumstance showing a basic tendency of character rather than a simple reaction to a single life situation. For these people, progressive relaxation exercise or meditation will be essential. The type of exercise or meditation is of little matter as long as the result leads to physical relaxation and hopefully better self-awareness.

111.   With 30% adult Indians (twice in urban areas than rural) suffering from high BP, health experts are now advocating alternative therapies and relaxation techniques in addition to dietary control rather than medicines. The following relaxation techniques will prove highly beneficial in bringing your BP to normal level and keeping it there.

(i)      Deep Breathing – When the going gets tough, sit quietly while focusing for 10 seconds on the area around your heart. Breathe deeply through the nose into the abdomen and try to replace any negative sensation by experiencing a positive fun-frolic feeling or fantasising a romantic or happy event from your past. Exhale through the mouth slowly taking 1½ to 2 times longer than inhaling. Repeat this 10-15 times and practice 2-3 times a day, to acquire a drop in BP. According to a study that drop could be as much as 10 systolic and 6 diastolic points.

(ii)     Yoga – Scores of people swear by the benefits of Yoga in lowering BP. Yoga’s emphasis on long, deep breathing and conscious relaxation activates the parasympathetic nervous system and promotes its “rest and renew” function. Yoga decreases the level of the stress hormone cortisol in the blood. Meditative practices of Yoga help to reduce the reactiveness of the mind to stressors and to lessen the intensity of the “fight or flight” response. Yoga also teaches us to see potential stressors as challenges rather than threats, enabling one to avoid the stress entirely. Yoga asanas, such as vajrasana, padmasana, pavan-muktasana and shavasana and simple pranayama like anuloma-viloma and abdominal breathing are beneficial in controlling hypertension. Asanas should be learnt with the help of Yoga teachers. All asanas, however, should be discontinued, except shavasana, if your systolic pressure is above 200.

(iii)    Meditation – It has been established that religious people leading a spiritual life get more satisfaction and self-control and tend to have lower BP. Studies have shown that meditation and similar skills could help reduce BP, slow down heart rate and even help give up taking medicines altogether. Meditation improves your physical and mental health, has proved to be a great stress-buster, it brings you peace of mind and calms you down. Research has shown that hormones and other biochemical compounds in the blood, indicative of stress tend to decrease during meditative practice. These changes also stabilize over time so that a person is actually less stressed biochemically during daily activity. Meditation works better in those with a form of hypertension – isolated systolic hypertension – common in the elderly.

(iv)    Music – Belief in the curative and healing powers of music has existed in India since ages. Music therapy, with right kind of soothing music is accepted worldwide for the therapeutic benefits to bring about positive changes in lowering BP, muscle tension and stress. Slow meditative music induces a relaxing effect and works as a motivator, healer and a destressor. Like meditation, music too has a tranquilising effect. It calms you down when you are enraged, soothes your soul when you are disturbed, soothes frayed nerves and relaxes the mind. It is believed that music stimulates the pituitary gland, whose secretions have the beneficial effect on the nervous system and the flow of blood. Music reduces the stress hormone, cortisone. Raga Bhupali and raga Todi are beneficial for high BP and raga Malkans and raga Asawan help to cure low BP.

(v)     Massage – The oldest of relaxing techniques “massage” can help detoxify the body by removing toxins, improve blood circulation, improve organ and muscular function, raise the efficiency of the immune system, improve mobility and reduce the negative effects of stress both physically and psychologically. All this a great help in hypertension!

(vi)    Laughter – It has numerous physiological, psychological and therapeutic benefits. Like exercise, a hearty laugh (laughtercising) improves oxygen uptake level at both the cellular and organ levels, improves respiration, makes blood less stickier due to reduced levels of fibrinogen, all of which improves blood circulation and keeps your heart in shape and BP in check. Laughter also bolsters your immune system, releases natural painkillers and feel-good hormones (endorphins) and reduces stress hormone cortisol to stay healthy.

(vii)   Sleep – Persons suffering from hypertension must ensure 7-8 hours of restful sleep because proper rest and relaxation is part of the treatment for high BP.

(viii)  Water Therapy – Prolonged neutral bath daily for an hour or so at 90^o to 95^o F will be beneficial for hypertension. Cold compress should be kept on the head during this bath. Other water treatments include hot foot or leg bath for 10 minutes, hot compress over the heart replacing it as bath cools down.

(ix)    Pets – There is a proven link between having pets and healthier longer life. Unconditional devotion, loyalty, affection and companionship of pets and cuddling and caring for them warms the heart, reduces BP, alters the course of heart diseases, helps fight depression, decreases stress levels and boosts immunity. A nationwide survey of American pet owners in 2006 revealed that a whopping 94% felt close to their pet dog while only 87% said they felt close to their mum and even less 74% to their dad!

(x)     Love – Love can make your heart feel better, bigger, relaxed and has a very beneficial effect on the other parameters like cholesterol and blood pressure. 

Quit Smoking

112.   A person who smokes and has a high BP is 3-5 times more likely to die from heart attack or stroke than a non-smoker. Stopping smoking can reduce BP and increase the effectiveness of hypertension medicines and it greatly reduces the risk of heart attack, heart failure and stroke. Our body has got an amazing natural power to repair itself. By the end of your first non-smoking year, your risk of heart attack is almost the same as that of a person who never smoked in life.

Limit Alcohol

113.   Even without other risk factors, drinking too much alcohol (3 drinks or more a day) can cause high BP. If you drink, do it in moderation. There is some evidence that only one or two drinks, especially of red wine, with nutritious diet is good for heart health and reduce your BP also. Interestingly, teetotallers tend to have slightly higher BP than moderate alcohol drinkers. Moderate daily alcohol intake means no more than 2 pegs (30 ml each) of liquor, 2 small glasses of wine (120 ml each) and two cans of bear (360 ml each). When heavy drinkers adopt moderate drinking, their BP comes down.

114.   If you are excessive drinker, bring down alcohol consumption gradually to moderate level as sudden stopping may increase your BP. If you drink, do it slowly, one peg in 30-45 minutes and drink lots of water to metabolise the drink. However, if you are a non-drinker, the experts’ advice is that do not start drinking for the health of your heart. You may be saving the heart, but your liver and kidneys will have to work harder to metabolise the alcohol!

Watch Salt Intake

115.   Salt (sodium chloride) is made up of two minerals, sodium (40%) and chlorine (60%). It is the sodium that performs some bodily functions and regulates blood pressure. Whilst it is true that some salt is needed for healthy functioning of the body, it is also important to know that excess of it can also lead to serious health problems, such as increased BP and heart problems, water retention (oedema) and weight gain, osteoporosis, kidney stones, stomach cancer and DNA damage.

116.   The internationally recommended daily allowance (RDA) of sodium intake for healthy persons is 2,300 milligrams, which translates into 5,750 milligrams of salt (about a teaspoonful). But for hypertension patients, it is desirable that salt intake should be less than half the RDA. There is another school of thought that although sodium is an essential nutrient your body needs, no one fails to get enough from natural resources such as wholegrains, beans, fruits and vegetables.

117.   During most of our evolution, salt has not been a part of the human diet. Addition of salt to food is relatively recent phenomenon. Several epidemiological studies have shown that populations with lower salt intake have a lower incidence of hypertension than populations in which salt intake is high. Thus eating less salt should be a way of life. A recent study found that people who reduced their daily sodium intake from 3,500 mg to 1,500 mg knocked nearly 6 points of their systolic and close to 3 of diastolic pressure.

118.   Experts opine that we eat much more than twice the salt we should eat. The sodium, as a preservative, hides in processed foods to prolong their shelf life or to make bland or bitter food taste better. Breakfast cereals and breads have salt added to enhance their flavour. Unfortunately many people have become hooked on salty foods and snacks.

119.   One should also beware of the boasts on the processed and packaged food labels. For example, “light in sodium” crisps have half the amount of salt you find in normal variety. “Reduced” or “less sodium” means 25% less than normal. Even “sodium-free” foods have upto 5 mg sodium per serving. Addition of mono-sodium-glutamate (MSG), a flavour enhancer amino acid called Chinese salt, further adds to the content of sodium in processed or freshly prepared foods, especially Chinese food.

120.   It is an old discovery and universal truth supported by good evidence that reducing the amount of salt in the diet does lower BP. However, there are variations in the way individual bodies handle salt and some people are more sensitive to it than others. This is probably true of people with a strong family history of hypertension, and it is also evident that older people are more salt-sensitive, as are people who are of Afro-Caribbean origin. It has been estimated that about 60% people who have hypertension are sensitive to salt i.e. they retain it more easily leading to fluid retention and increase in BP. That means salt-sensitive hypertensive person can help lower their BP by eating less salt.

121.   Adjusting to low-salt or no-salt diet can be a little difficult at first, but you will probably find that, if you can consistently keep your salt intake down, then after about a month or so you actually prefer your food with less or no salt. You eventually get “converted” to enjoying low-salt or even no-salt foods.

122.   Hypertension patients should particularly avoid MSG, baking soda, canned vegetables, commercially processed and packaged foods and soft drinks loaded with harmful chemical additives, fast food, meat tenderisers, soya sauce, pickles, salted snacks, burgers, meat pies, sausages, salted nuts, bhujia, pakoras, samosas etc etc.

123.   Some tips to reduce salt intake are:

• Alter cooking methods – add salt, if needed, at the serving stage.
• Use tasty alternatives for salt, such as lemon juice, herbs, spices, balsamic vinegar to flavour foods.
• If your dietitian permits, use salt substitutes which contain less sodium chloride and more potassium chloride.
• Avoid using MSG, baking powder or sodium bicarbonate in cooking.
• Avoid adding additional salt on cooked food at the table and remove the salt shaker from the table.
• Avoid sprinkling salt on salads, fruits and yoghurt.
• While using canned foods, throw away the brine and wash foods thoroughly with fresh water before cooking.
• Before using, boil meat, processed meat, poultry and fish in water and then throw away the water in which most of the salt would have bleached.

Eat less Fat/Oil

124.   Too much dietary fat, especially saturated fatty acid (SFA) variety like butter and ghee, can clog arteries damaged by hypertension and cause atherosclerosis. However, some fats are good for you. Increasing the intake of Omega-3, a monounsaturated fatty acid (MUFA), can help lower BP. Most people eat much more Omega-6, a polyunsaturated fatty acid (PUFA) found in vegetable oils like sunflower, safflower than Omega-3. Your body converts excess Omega-6 into a substance that constricts your arteries. That makes your heart work harder to pump blood throughout your body which increases your BP. However, switching from SFA and PUFA to MUFA can be an easy way to lower your BP as your body converts MUFA into a gentler substance that does not tighten your arteries as much. Experts suggest that SFA, PUFA and MUFA should be consumed in the ratio of 1:1:1.

125.   Recent research suggests that the Omega-3 fatty acid directly modulates intracellular calcium ion (Ca₂+) signaling in vascular smooth cells, resulting in a vasodilatation effect and lowering of BP. Omega-3 oils are also effective in lowering triglycerides and bad cholesterol (LDL) and increasing good cholesterol (HDL). In addition Omega-3 oils can help prevent primary or secondary coronary heart disease.

126.   Some of the rich natural sources of Omega-3 oil are oily fatty fish like salmon, mackerel and tuna, flaxseeds, walnuts, almonds, canola, soyabean, wheat germ and some green leafy vegetables like collard and turnip greens. Taking 2 tablespoons of flaxseed oil daily can help improve your BP.

Exercise Regularly

127.   Exercise is not only good for your overall health, it also helps lower BP. Lack of demanding exercise, usually associated with sedentary lifestyle, is a major risk factor causing hypertension. People who are physically active have 20-50% lower risk of getting high BP than those who lead a sedentary lifestyle. You don’t have to be a marathon runner to benefit from physical activity. Even light activities if done daily can help lower your risk.

128.   Exercise is good for your BP – no matter your age, weight, race or gender. Exercise helps clear artery walls of adhering fatty molecules and prevents narrowing of blood vessels. Brisk walking is an excellent form of exercise. It helps to relieve tension, builds up muscles and aids in the circulation of the blood. As the BP shows signs of abating, more strenuous exercises like dancing, cycling, swimming and jogging within 60-70% of the maximum heart rate (200-age) can be undertaken. Certain types of Yogic asanas and deep abdominal breathing are also beneficial in controlling BP.

129.   Thus regular programme of moderate aerobic exercise 30-45 minutes daily, 5-6 times a week is good for overall health and plays an important role in curing high BP. But avoid strenuous high impact anaerobic activities like weight lifting, push-ups and bull worker.

130.   Although your BP rises sharply while you are actually exercising, if you exercise regularly you will tend to be healthier and have lower BP than people who do not take any exercise. Caution – You should stop exercising if you have symptoms of dizziness, breathlessness and unusual discomfort in the chest or arms. Sex is an important exercise but this too raises BP, be careful, if you are hypertensive, that you do not over-exert.

NUTRITIONAL BLOCKBUSTERS THAT FIGHT

HIGH BLOOD PRESSURE (HYPERTENSION)

131.   High blood pressure or hypertension is called the “silent killer” because it does not show any symptoms for many years. Left untreated, it can lead to heart attack, congestive heart failure, kidney and eye damage, and atherosclerosis. There is a complete agreement in the medical fraternity that, like the 3 musketeers, 3 minerals i.e. potassium, magnesium and calcium can join forces to duel with hypertension. To make your high BP do a disappearing act, be sure you get enough of these 3 magic minerals.

Potassium

132.   When it comes to lowering BP, this vital mineral packs a powerful punch and leads the charge against high BP. Potassium is an electrolyte – an electrically charged particle needed for proper cellular functioning. Potassium specifically helps in carrying an electrical charge to help a nerve or muscle contract, and it helps regulate blood pressure and allow the heart and kidneys to function properly.

133.   Too little intake of potassium leads to sodium retention, which over period of time triggers high BP. Potassium neutralises excess sodium, often the enemy when it comes to controlling your BP, by flushing it out from the circulatory system with urine. Potassium also relaxes your blood vessels, which improves blood flow and BP.

134.   Good sources of potassium include dried prunes, apricots, peaches and figs, avocados, cantaloupes, citrus fruits, bananas, grapes, baked potatoes, sweet potatoes, acorn squash, green leafy vegetables, spinach, stewed tomatoes, kidney beans, peas, nuts, sunflower seeds, skimmed milk, butter milk, yoghurt and cottage cheese.

Caution – (i) Diabetic and kidney dysfunction patients should consult the physician before increasing potassium intake. (ii) If you are taking a diuretic, your body is getting rid of potassium, so you may need more potassium.

Magnesium

135.   Magnesium, essential for helping to regulate metabolism, also helps lower BP by relaxing and dilating your blood vessels. And it balances the amount of sodium and potassium in your blood cells – less sodium, more potassium.

136.   Magnesium-rich foods include bananas, avocados, raisins, dates, baked potatoes, sweet potatoes, broccoli, spinach, turnip greens, tomatoes, red and green peppers, chard, okra, beets, whole wheat bread and cereals, soya and whole wheat flour, pinto beans, brown rice, black eyed peas, nuts, sunflower seeds, almonds, peanuts, cashew nuts, sunflower and safflower oil, dried skimmed milk, oysters, scallops, sea bass and mackerel.

Calcium

137.   People who get very little calcium in their diet, often have high BP. This bone-building mineral keeps your muscles, including your heart, strong and working efficiently. It also works to keep your BP normal. Salt-sensitive people retain water when they eat too much sodium. Calcium, like potassium, acts as a natural diuretic to help kidneys release sodium and water in the urine, thus helping to reduce BP.

138.   To absorb calcium, you must have a sufficient amount of vitamin D in your body, which you can get by exposing your body daily to the sun for 10-15 minutes or an half hour walk in the sunlight.

139.   Good sources of calcium include citrus fruits, spinach, turnip greens, broccoli, methi leaves, mustard leaves, green leafy vegetables, wholegrains, almonds, soya, tofu, skimmed and lowfat milk and yoghurt, cottage cheese, salmon, mackerel and perch.

Other Beneficial Nutrients that Lower Blood Pressure

Vitamin B6 (Pyridoxine)

140.   This influences the nervous system in a manner that leads to reduction in high BP. Foods rich in vitamin B6 include wholewheat, wholegrain cereals, peanuts, green cabbage, potatoes, peas, bananas, lean meat, liver and fish.

Vitamin C (Ascorbic Acid)

141.   The antioxidant vitamin C is essential for capillary fragility and for strengthening the connective tissue of collagen that supports the blood vessel walls. Hence the liberal use of vitamin C in diet has a protective effect on blood vessels and is a powerful preventive medicine against hypertension. A study found that low blood level of vitamin C raised systolic pressure about 16% and diastolic by about 9%.

142.   Another beneficial effect of vitamin C on BP is put forward by some that it helps to excrete lead in our body which is associated with high BP.

143.   Good sources of vitamin C include citrus fruits, guava, pineapple, papaya, strawberries, black currents, amla, spinach, methi leaves, brussel sprouts, cabbage, collard green, green and red peppers, fresh peas and tomatoes.

Sunshine Vitamin D

144.   Vitamin D is beneficial as it helps absorb dietary calcium which in turn regulates BP. Researchers also believe that light directly affects blood pressure. Studies have shown that blood pressure tends to rise the farther you are from the equator and is higher in winter than in summer. It also tends to occur more often in dark-skinned people, who have more pigment in their skin to resist sunlight. Since the production of vitamin D in your body depends on the amount of sunlight you are exposed to, this could explain such differences in blood pressure. If you want a natural prescription for lowering your high blood pressure, try a little dose of sunshine. You don’t want to overdo it and get sunburn, but an half-hour daily walk in the sunlight is good for two reasons. You’ll getting regular exercise, a good tonic for high blood pressure, and you’ll be getting a does of vitamin D.

Vitamin E

145.   In a recent study over 27 weeks, it was found that intake of this antioxidant vitamin improved the status of hypertensive patients – a 24% decrease in systolic pressure and 12.5% in diastolic pressure. Their heart rate also slowed down, indicating a better heart condition. Good sources of vitamin E include wholewheat flour, rice bran, soyabean, peanuts, walnuts, almonds and sunflower seeds.

NATURAL FOODS THAT CURE BLOOD PRESSURE (HYPERTENSION)

146.   Research studies have shown that foods can greatly affect blood pressure. There are certain foods, which may increase BP, while certain others may help lower it. One can thus safely eat one’s way out of high blood pressure. Some of the natural foods that have beneficial effect in controlling hypertension are listed below in alphabetical order.

Alfalfa

147.   It originated in Asia before 200 BC. In Arabian language Alfalfa means “father of all foods”. Alfalfa is rich in minerals calcium, magnesium, potassium, silicon, chlorine and phosphorus and vitamins A, B, D, E, and some C and K. This herb is an effective remedy for high BP. It contains all the elements necessary for the softening of the hardened arteries, which characterise high BP. It also cures and prevents digestive, coronary, respiratory and renal ailments. Alfalfa can be used in many different forms. The seeds can be used beneficially as sprouts for the health of blood vessels. Sprouts are delicious and nourishing as salads and soups. Alfalfa can also be used in the form of juice extracted from leaves. It is also used extensively in the form of herbal tea – just boil the seeds or dried leaves and add honey and lemon juice for taste but do not add any milk.

Amla – Indian Gooseberry

148.   As a super food source of vitamin C, amla is a powerful BP lowering food. Amla also contains significant quantities of essential minerals like calcium, magnesium, potassium, iron, phosphorus, chromium, lead, cobalt, nickel, copper, zinc and cadmium. A tablespoon each of fresh amla juice and honey mixed together should be taken every morning for treating high BP. Alternatively one or two gms of dried amla powder mixed with a little honey can be taken twice a day. Note – Amla is not recommended for pregnant or nursing women and young children.

Apples

149.   Apples are replete with iron, calcium, potassium, magnesium, arsenic, phosphorus and small amounts of vitamin C and B complex. Flavonoid-rich apples inhibit the kinds of cellular activities that lead to the development of chronic diseases. Apples, rich in soluble and insoluble fibre, are considered valuable for heart patients and in lowering blood pressure and cholesterol. They have a rapid and considerable diuretic effect and relieve the kidneys by reducing sodium to a minimum. Apples also lower the sodium level in the tissues because of their high level of potassium. It is the magnesium and potassium in apples that help regulate your BP and keep your heart beating steadily. The flavonoid quercetin, a naturally occurring antioxidant, in apples protects your artery walls from damage and keeps your blood flowing smoothly. Certainly, “an apple a day should keep the doctor away” or shall we say “BP away”!

Bananas

150.   Bananas are one of the best source of potassium (whopping about 450 mg. in one fruit), an essential mineral, yet low in sodium, which keeps high BP and water retention in check and reduces the risk of stroke and heart disease. Bananas are believed to prevent dangerous LDL cholesterol from oxidising which causes it to stick to the walls of the arteries. Research shows that BP fell by 10% in people who ate two bananas a day for a week. Bananas have to be the cheapest and fastest to nix high BP!

Barley

151.   This healthy grain contains beneficial mineral, potassium, that is known to keep your BP under control. Along with fibre and magnesium – also in barley – potassium may lower your risk of stroke also. The unique effect of barley in the form of sattu, barley water, and chapatti is that it gets rid of all the excess water through the kidneys. This, in effect, decreases the load on the heart and eases blood pressure.

Beetroot

152.   Beets contain high levels of antioxidant carotenoids and flavonoids that help reduce the oxidation of bad LDL cholesterol, protecting our artery walls and thus reducing the risk of developing high BP, stroke and heart disease. A single glass of beetroot juice a day has been found to help reduce BP because the ingestion of dietary nitrate in the beetroot dilates blood flow.

Bloodwort (Rajmari)

153.   Bloodwort is a bitter, aromatic, stimulant and a tonic herbal food. It induces copious perspiration. The herb is useful in treating high blood pressure. Like all sweat-inducing remedies, bloodwort encourages blood flow to the skin, which helps lower blood pressure. Alkaloid present in bloodwort, is reported to lower blood pressure. It can be taken in the form of decoction or infusion.

Broccoli

154.   Think sodium and think high blood pressure. Think broccoli and think, potassium, calcium, magnesium and vitamin C, four of the good guy nutrients that help control high blood pressure. American Dietary Approach to Stop Hypertension (DASH) diet recommends eating broccoli regularly.

Celery

155.   Celery is one of the best sources of mineral salts and vitamins i.e. calcium, magnesium, potassium, phosphorus, iron, carotene, riboflavin (B2), niacin (B3) and ascorbic acid (C). When you think about lowering BP, celery probably is not the first thing that comes to mind. But this crunchy herb deserves some serious attention. Celery is believed to have been used as a folk remedy to lower BP in Asia since 200 BC. Loaded with potassium and magnesium and having diuretic effect, celery contains something even more important: 3-n-butylphthalide (which gives celery its aroma), a compound that relaxes the smooth muscle cells in the arterial walls, allowing the arteries to dilate and effectively lowering BP. Celery also lowers pressure by reducing blood concentrations of stress hormones that cause blood vessels to constrict. Celery also helps lower cholesterol levels. Celery is most effective in blood pressure linked to stress. The patient can take two stalks of celery daily for beneficial results.

Chocolate

156.   Dark chocolate (not white) helps reduce high BP and boosts the body’s ability to metabolise sugar in food. An ItalianUniversity found that after eating only 100 gms of dark chocolate everyday for 15 days, people had lower BP and were more sensitive to insulin. Chocolate improves the functioning of the endothelium (a layer of cells in arteries including those in the heart) that protects against blood pressure. The flavonols in cocoa prevent fat-like substances in the blood stream from oxidising and clogging the arteries. Moreover dark chocolate, containing a minimum 70% cocoa solids, can provide significant amounts of arginine, an amino-acid that is required in the production of nitric-oxide which in turn helps improve blood flow, inflammation, and blood pressure. However, moderation is the key!

Cucumber

157.   Cucumber, alkaline in nature and a natural diuretic, is a blood pressure lowering food. Being the valuable source of potassium, magnesium, sulphur, silicon and chlorine helps maintain good health. Fibre in it reduces cholesterol level and relieves constipation. The potassium, it contains, helps lower BP amongst hypertensive people. A study conducted by DASH (Dietary Approaches to Stop Hypertension) showed that people on a high potassium, high fibre and low fat diet were able to lower the BP by 5.5 systolic and 3 diastolic pressure points as compared to others. The magnesium content also relaxes nerves and muscles to aid free flow of blood. A glass of cucumber juice can be taken thrice daily, mixed with two teaspoons of honey and a teaspoon of lemon juice.

Egg Plant

158.   Egg plant contains nasunin and several other terpene phytonutrients which help relax blood vessels, thereby improving blood flow. It also reduces plaque buildup in arteries and reduces the bad LDL cholesterol. The potassium in the egg plant also protects the heart by regulating the BP and heart beat.

Fibre

159.   It has been known that among populations eating lots of fibre, blood pressure does not rise with age as it does in populations where little fibre is consumed. You already know you should eat fibre for lowering cholesterol, protection against heart disease, stroke and cancer. Well here is one more reason. A four-year follow up study found that women who ate 25-40 grams of fibre a day were about 25% less likely to develop high BP as women who ate less than 10 grams of fibre every day; thus also reducing the risk of heart attack and stroke. Researchers in Japan demonstrated that adding rice bran to the diets of stroke-prone rats (whose hypertension resembles that of humans) lowered the rats’ systolic pressure by about 20%. Note: Remember, fibre works best over long term. Don’t get discouraged, if your BP does not drop right away.

Fish

160.   Active ingredient, Omega-3 fatty acid, along with other components like potassium and selenium present in fish are helpful in lowering BP. Eat fish or take fish oil capsules three times a week. Oily fish like mackerel, tuna, salmon and sardines are to be preferred. It would be more beneficial if you eat foods rich in vitamin E (like wholewheat bread or chapatti, brown rice, broccoli, asparagus) along with fish.

Garlic

161.   Garlic, the great, contains at least 400 chemicals including many antioxidants that protect arteries and promote blood flow. Its main mineral and vitamin contents are calcium, phosphorus, iron, thiamin (vitamin B1), riboflavin (vitamin B2), niacin (vitamin B3) and ascorbic acid (vitamin C). According to Ayurveda, garlic is considered to be a stimulant and a rejuvenator. This fragrant herb does more than add flavour to meals.

162.   Garlic lowers cholesterol and protects your arteries from clogging. With less cholesterol causing traffic jams in your arteries, your blood can zip through your body with less “oomph” from your heart. Garlic is an effective ancient folk remedy to lower BP. Pressure and tension are released because it has the power to ease the spasm of the small arteries. Garlic has been used in China as a blood pressure lowering medication for a very long time and is now widely used in Germany for this purpose.

163.   Garlic (as well as onion) contain a great deal of adenosine, responsible for relaxing the blood vessels and thus decreasing the BP. In a recent German test, doses of a couple of garlic cloves daily reduced blood pressure in hypertension patients from an average 171/102 to 152/89 after three months. Interestingly, garlic’s impact increased throughout the test, suggesting that daily infusions of garlic have a cumulative effect. Both raw and cooked garlic and garlic capsules can lower blood pressure, although raw garlic is thought to be more powerful.

164.   Garlic also has numerous important effects on the cardiovascular system, including antioxidant, anti-platelet (blood thinning) and anti-thrombotic (prevents blood clots), activities, inhibition of cholesterol synthesis and the ability to reduce the atherosclerotic process (hardening of arteries). All this should surely help in controlling and reducing high blood pressure. Additionally, garlic also slows the pulse, modifies the heart rhythm besides relieving the symptoms of dizziness, numbness, shortness of breath and the formation of gas within the digestive track.

Herbs and Spices

165.   Herbs and spices such as fennel (saunf) oregano, black pepper, basil (tulsi), cayenne, chamomile, hawthorn berries, parsley, celery, rosemary, tarragon, shilajit, asafoetida (hing), and flaxseed (alsee) have active ingredients that are beneficial in hypertension when used in cooking. Aromatic herbs, such as Yiang-Ylang, have a relaxing effect on the nerves. They can be used as bathing oils or as addition to massage oils.

Olive Oil

166.   Much of the fat in olive oil is in the form of Omega-3 monounsaturated fatty acid, a type of fat, unlike saturated fat, that does not raise bad LDL cholesterol levels and enhances the good HDL cholesterol. The use of olive oil in diet may help lower blood pressure. A study by researchers at Stanford Medical School of 76 middle-aged men with blood pressure a few years ago concluded that the amount of monounsaturated fat in three tablespoons of olive oil a day could lower systolic pressure about nine points and diastolic pressure about six points. More remarkable, a University of Kentucky study found that a mere two-thirds of a tablespoon of olive oil daily reduced blood pressure by about five systolic points and four diastolic points in men. Caution – Don’t start eating high fat meals thinking that olive oil will save the day. Just remember that every gram of any kind of oil packs in 9 calories and just continue to eat sensibly! 

Onions

167.   Onions, like garlic, have a variety of medicinal effects. They possess a lively concoction of chemicals and compounds including potassium that are known to lower BP. They contain a great deal of adenosine, a smooth muscle relaxant, that keeps platelets from sticking together and also have blood thinner, blood detoxifier and clot dissolving chemicals. Onions help in correcting thrombosis (blockage) and quercetin in them boosts good HDL cholesterol and reduces total cholesterol. 100 grams of raw onions per day could help prevent heart and blood pressure disorders. Regular consumption of onions, especially raw, has, like garlic, been shown to lower cholesterol levels and high BP, both of which help prevent atherosclerosis and diabetic heart disease and reduce the risk of heart attack and stroke. These beneficial effects are likely due to onion’s sulphur compounds, its chromium and its vitamin B6, which help prevent heart disease by lowering homocystein levels, another significant risk factor for heart attack and stroke. Note – The boost in good HDL cholesterol is the greatest with raw onions and almost disappears with cooking. Essential onion oil also possesses considerable health benefits.

Parsley (Prajmoda)

168.   Parsley is one of the oldest and best-known herbs. It was known to ancient Romans. It is high in vitamin and mineral contents, i.e. calcium, phosphorus, iron, carotene, thiamin (vitamin B1), riboflavin (vitamin B2), niacin (vitamin B3) and ascorbic acid (vitamin C). This herb is especially rich in ascorbic acid and hence is a good blood cleanser. Raw parsley juice has properties, which are essential to oxygen metabolism in maintaining the normal action of the adrenal and thyroid glands. Parsley is a blood pressure lowering food. It contains elements which help maintain the blood vessels, particularly the capillaries and arterial system in a healthy condition. It may be taken as a beverage by simmering it gently in the water for a few minutes and drinking it several times daily. Alternatively, it may be taken in the form of juice extracted from the leaves. 

Potatoes

169.   The humble alkaline potato is deplete with fibre and beneficial vitamins and minerals, i.e., vitamin B1, vitamin B6, vitamin C, carotene, potassium, calcium, phosphorus, magnesium, iron, copper. Whole potatoes are valuable food for lowering BP. When steamed or sauted or even boiled with their skin, they absorb very little salt. Thus they can form a useful addition to salt-free diet usually recommended for hypertension patients. Potatoes are rich in potassium but not in sodium. The magnesium present in them exercises beneficial effects in lowering BP. Note – To get the maximum benefit of nutrients, potatoes should  be eaten with their skin which contains far more fibre, antioxidants, potassium, iron and B vitamins than the pulp.

Rauwolfia (Sarpagandha)

170.   Rauwolfia is an erect plant with a smooth stem. The drug consists of the dried roots with their bark intact, preferably collected in autumn from three or four year old plants. Rauwolfia is one of the best remedies for high blood pressure, and it has been adopted by medical fraternity in most countries, especially America. The alkaloids contained in this herb, which have a direct effect on hypertension, have been isolated from it and are widely used by the practitioners of modern medicine. But they have certain unpleasant side effects, which the drug taken in its raw form, does not have. Practitioners of the Ayurvedic medicine preferred to use its root in a powdered form. Half a teaspoon of this powder, taken thrice a day, is effective in relieving hypertension.

Red Wine

171.   There is good evidence that drinking only moderate amounts of alcohol, particularly red wine, lowers BP and decreases the risk of heart disease (and stroke) by 40-70%. Alcohol opens up arteries and increases blood flow. Interestingly, teetotallers tend to have slightly higher BP than moderate drinkers who take one or two drinks only. Red wine should be preferred over other alcoholic drinks like liquor and beer because of its health benefits.

172.   Red wine contains potassium, iron and antioxidants which protect the heart by breaking down bad cholesterol that can clot arteries. Antioxidants, like reserveratrol, in red wine are believed to act like scavengers, protecting the heart from inflammation caused by reactive particles, called “free radicals” which can damage healthy cells.

173.   Wine contains more than 600 different components. Reserveratrol and two other antioxidants (saponin and tyrosol) in red wine have been shown to reduce bad LDL cholesterol levels and boost good HDL cholesterol, which helps unclog arteries. Reserveratrol has also anti-thrombotic properties, i.e. it prevents platelets (blood cells) from sticking to each other and forming blood clots.

Notes – (i) Moderate daily alcohol intake means no more than 2 pegs (30 ml each) of liquor, 2 small glasses (120 ml each) of wine and 2 cans (360 ml each) of beer. (ii)Liquor e.g. whiskey etc. may be called a food because it provides energy, but its value as a source of nutrients, compared to say red wine, is nil. Alcohol, in fact, depletes the body of many precious nutrients including vitamin B1, zinc and magnesium. (iii) It is recommended that you nibble some nuts etc with your red wine. Drinking alcohol on empty stomach can raise the BP over those who habitually nibbled while drinking. (iv) There are clearly no recommendations to start drinking, if you are a teetotaller. There are less toxic ways to get the benefits of antioxidants and polyphenols through exercise, fruits, vegetables, spices, herbs etc without running the risk of addiction to alcohol. (v) Alcohol affects people in different ways, based on age, sex, genes etc., e.g. while red wine may protect a 65 year old man with high cholesterol, it may offer no help to a healthy 20-year old.

Rice (Brown)

174.   Rice, especially unpolished brown, has a low-fat, low-cholesterol and low-salt content. It makes a perfect diet for those hypertensive persons who have been advised salt-restricted diet. Calcium in brown rice, in particular, soothes and relaxes the nervous system and helps relieve the symptoms of high blood pressure.

Saffron (Kesar)

175.   Used widely in India, Saffron is part of the most expensive flower of the world. It is widely used as a medicine which strengthens and improves the functioning of the stomach and improves BP. Saffron contains a chemical called crocetin that lowers the blood pressure. You can use saffron in your cooking to help against hypertension.

Sesame (Til)

176.   Indian researchers have found that when hypertensive patients used sesame oil in place of the other oils in their diets, their BP readings dropped from an average of 166/101 to 134/85 in just two months. The reason? It may be polyunsaturated fatty acid (sesame oil contains 43% and olive oil 11%) as well as the compound sesamin, which inhibits the synthesis and absorption of cholesterol. 

Soyabean

177.   High in fibre and low in sodium, soyabean contains a complete profile of protein in high amounts and is an excellent substitute for meat protein for vegetarians. Soya has many therapeutic benefits, thanks to its excellent source of isoflavones, phytoesterogens, calcium, potassium, copper, iron, boron, lecithin, B complex vitamins, vitamin E and Omega-3 fatty acid.

178.   Drinking soya milk regularly can lead to substantial reduction of blood pressure. A study published in the Journal of Nutrition, found that after drinking one litre of soya milk daily for 3 months, the average systolic pressure of a group of persons suffering from hypertension had decreased by 18 points and diastolic pressure had fallen by 16 points. This level of reduction was considered comparable to that seen with many prescription BP lowering drugs. Given the results of this study, soya milk may be a superior alternative for low fat dairy products for people consuming the DASH (Dietary Approaches to Stop Hypertension) diet.

179.   Soya products can lower total cholesterol level, reduce triglycerides and bad LDL cholesterol and increase good HDL cholesterol, thereby decreasing the threat of high BP and heart diseases. The curd made from soya milk removes cholesterol from the blood veins and maintains the functioning of the body cells. Soya products of beneficial nature include soya milk, tofu, soya drink, soya flour. Soya nuggets and granules are less nutritious as they are made with leftovers of soyabeans after the soya milk is extracted. Yellow soyabeans are sometimes processed to black beans which reduces their toxic effects.

Caution – (i) Soyabeans have high levels of phytic acid which in excess amounts may block the absorption of certain minerals like magnesium, calcium, iron and zinc. (ii) So strike a balance and consume soya products in moderation, like other foods. 20-30 grams of soya beans thrice a week is regarded as the optimum amount (iii) Soyabeans should be soaked in water for 12 hours before cooking on high heat. (iv) Thyroid patients are advised to stay-off soya and its products.

Tomatoes

180.   Tomato, virtually a health mine, is botanically a fruit which is very low in calories and rich in fibre. Tomatoes are a good source of minerals and vitamins including potassium, calcium, iron, magnesium, vitamins A, B, C, E and K, betacarotene. Their red colour is due to another carotenoid, called lycopene (also present in everything made from tomatoes), which acts as a powerful antioxidant, and along with betacarotene offers protection against the damaging effects of free radicals, high reactive molecules that can damage DNA and healthy cells causing high BP and heart diseases. According to dietitians, if 2 raw tomatoes are eaten before meals, their high folic acid content prevents heart disease and cancer. Tomatoes are high in gamma amino butyric acid (GABA), a compound that along with fibre and niacin in them can help bring down cholesterol (including bad LDL cholesterol) and high BP, both major factors for coronary disorders and stokes.

Caution – The high oxalic and purine content of tomatoes make them unsuitable for those prone to renal stones, gout and elevated uric acid.

Vegetable Juices

181.   Raw vegetable juices, especially carrot and spinach juices, constitute a powerful blood pressure lowering food. They can be taken separately or in combination in treating high BP. If taken in combination, 300 ml of carrot juice and 200 ml of spinach juice should be mixed together. Juices of beetroot, cucumber, papaya, orange, alfalfa, garlic, basil and wheatgrass are also beneficial in hypertension. 

Walnuts (Akhrot)

182.   Walnuts contain a host of important minerals, vitamins, proteins and antioxidant ingredients. The main interest in walnuts is their content of fatty acids, They are high in right proportions of polyunsaturated fatty acid (PUFA), Omega-6 and monounsaturated fatty acid (MUFA), Omega-3, and especially linoleic and alpha-linoleic acids. These two fatty acids cannot be synthesized by our body and must be provided daily in diet. Both heart friendly fatty acids in walnuts have been found to lower total and LDL bad cholesterol and increase good HDL cholesterol, to prevent dangerous blood clots and to thin blood. All this reduces the risk of cardiovascular disease.

183.   In a study published recently in the Journal Angiology, individuals who ate 20-30 grams of walnuts (one ounce or 1 cup) a day for 8 weeks enjoyed improved blood circulation and considerable increases in their good HDL cholesterol and decreases in total and bad cholesterol. Omega-3 in the blood can also reduce arterial inflammation and the stickiness of platelets making them less likely to cling together and to form plaque which can build up and block arteries and cause high BP and heart problems. High level of l-arginine, an essential amino acid, in walnuts is of special benefit in hypertension.

Notes – (i) Never eat walnuts that taste bitter which means oxidation has started, with possible harmful effects. (ii) Due to walnuts’ hot effect, excessive consumption can result in mouth ulcers and skin rashes. For better compliance walnuts can be eaten after being soaked overnight in water.

Watermelon

184.   This is a fat-free, low-calorie, 92% water fruit, packed with vitamins A, B1, B2, B3 and lycopene, and has antioxidant properties. High in potassium and low in sodium, watermelons are useful in lowering blood pressure and avoiding heart disease and stroke. Lycopene in watermelon helps fight cholesterol and thus helps improve BP and heart function.

185.   The seeds of watermelon are a valuable safeguard against high blood pressure. According to Dr. Foster, an eminent physician, the nation-wide use of watermelon seeds by the Chinese may be an important factor in the low blood pressure among them. The Chinese dry and roast the seeds and consume them liberally. In a recent experiment, a substance extracted from watermelon seeds was shown to have a definite action in dilating the blood vessels and this helps lower blood pressure.

186.   In India, watermelon seeds are being used in medicine from ancient times as a base in many Unani and Ayurvedic tonic preparations. Seeds contain a glucoside known as cucurbotrine. Milky juice of the seeds obtained by grinding them and straining through a cloth is used in high blood pressure and many other diseases with beneficial results. Adding few almonds and a teaspoon of poppy seeds to a tablespoon of watermelon seeds, and ground to get the milk, is more effective in treating high blood pressure. Honey may be added to taste. Regular use of this milk from the seeds protects the arterial lumen.

Note – Watermelons as well as melons are best eaten on their own as they ferment rapidly in the stomach.

Wholewheat

187.   The fibre in wholewheat flour will help in bringing down cholesterol and vitamin B complex in controlling nervous system to cope with stress. Regular supply of antioxidant vitamin E in wheat will ensure that the cholesterol in the blood is not oxidized to form plaque, thus blocking our arteries and increasing BP. 

Naturo-Food Therapists – Goindis

188.   Many sufferers of high blood pressure and other ailments have benefited and restored their health through carefully chosen individual suitable diet regimes by our naturo-food therapists Satyendra Singh Goindi and his wife Gurkirpal Kaur Goindi. For appointments with Goindis for treatment, lectures, seminars and media interviews, please contact:

Santokh Singh Parmar

Naturo-Food Therapist & Lifestyle Consultant

Mobile: +91(0) 9815922330

Websites: www.naturofoodtherapy.org & www.foodtherapy.org

May 2008

Note: The above information and advice and indicative remedies are not a substitute for the advice, your doctor or naturo-food therapist may give you based on his/her knowledge of yourself.