Controlling high blood pressure

HIGH BLOOD PRESSURE

 “The Silent Killer”

Think of water pressure through a hose, if the water pressure is high the hose has to be hard enough to take the force.  Our blood vessels then have to harden and thicken, eventually leading to weakness due to the constant pressure.  You don’t “feel” high blood pressure and it might take decades until you are aware of the damage (Heart Attacks, Stroke, Aneurysms, Kidney damage, Eye Damage)

CAUSES

  • Overweight
  • Stress
  • Excess sodium (sodium holds water in the blood, more sodium therefore increases blood volume)
  • Not enough exercise
  • Alcohol & Smoking

 

WHAT YOU CAN DO   I cannot stress enough that a few simple changes can make a huge difference

  •  1.  Regular Exercise
  •  2.  Stop Smoking and Limit Alcohol
  •  3.  Stress Management (talk to me about this)
  • Yoga, stretching, breathing (no joke), long baths, funny movies, pets, music
  • 4.   Cut Salt/Sodium Possibly the easiest and most powerful thing you can do.
  • Stop all canned products (especially soup), Deli meat, frozen pizza, pickles
  • Tomato products, chips, crisps, pretzels etc.
  • Read labels and stay around 2000 to 2500 mg of sodium per day
  • 5.  Drink more Water Minimum 1oz per 1lb of body weight.
  • Like metal follows a magnet so Sodium follows water, the more water you drink the more sodium will leave your body, it is very simple way to drop a few pounds       and greatly increase your energy 
  • 6.  Limit Sugar, trans fats (read labels especially margarine and baked goods) Saturated fat (fat that is solid at room temperature eg chicken skin)Coffee Dairy
  • 7.  Increase fiber Vegetables, avocado (yes, more fiber than an apple!)
  • Fruit (limit to 1 to 2 pieces per day)
  • Whole grains, nuts and seeds
  • Fiber supplements (psyllium)
  • 8.  Calcium, Magnesium & Potassium A few examples
  • Avocado (P) Broccoli (M&P) Red Bell Peppers (P) Sweet Potato (M)
  • Kale (CM&P) Kiwi (CM&P) White Beans (CM&P)
  • Tilapia (MP) Nectarines & Bananas (P) Quinoa (M)
  • 9.  Supplements Calcium (1000-1200 mg), Magnesium (310-320 mg), Potassium (fruit & Veg)
  •                                              (Only supplement with Potassium with your doctors guidance)
  • Omega 3 fatty acids/ Cod Liver Oil/ Krill Oil
  • Garlic (sulfur improves cholesterol profile) Coenzyme Q10, L Arginine
  • Cocoa (helps relax blood vessel walls)
  • Vitamin D3 (2000 iu +)
  • 10,  Herbs Basil, Cinnamon, Cardamom, Cats Claw
  • Garlic, Hawthorn, Celery Seed, French Lavender

11.  Blood Pressure Guidelines

Normal 120/80

Pre-Hypertensive 120-139/80-89

Stage 1 Hypertensive   140-159/90-99

Stage 2 Hypertensive 160+/100+

THE ABSOLUTE BASICS

        STOP THE PACKAGED FOOD (frozen vegetables and fruit are good)

  • GET MOVING (count how many hours you are actually on your feet, you may be shocked !)
  • DRINK WATER ALL DAY
  • MAKE SLEEP A PRIORITY
  • DO FUN THINGS
  • LEAN PROTEIN with every meal (poultry, eggs, fish)
  • VEGETABLES AND SOME FRUIT
  • NUTS/SEEDS
  • WHOLE GRAIN CARBOHYDRATES (serving = size of your fist max)
  • DO NOT ADD SALT OR USE HIGH SODIUM CONDIMENTS

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