Nutritional Strategy for High Blood Pressure
The keys to lowering your blood pressure naturally without the need for high blood pressure drugs include using the following strategies from the Death to Diabetes book, e.g. eating more whole foods such as vegetables, eating less processed foods, and exercising on a daily basis.
Diet: A plant-based diabetic diet of vegetables, fruits, legumes and plant oils in combination with consuming less salt (to less than five grams (100 mmols sodium) will help to lower blood pressure for most people.
Vegetables: Eat more green and bright-colored vegetables such as spinach, kale, broccoli, and red peppers for the Vitamin C, chlorophyll, and other nutrients. And, use fresh herbs and spices.
Nitrates: Eat dark green leafy vegetables and beets, which are rich sources of the natural nitrates that can be converted to nitric oxide, which relaxes blood vessels.
In order to increase your nitrate intake, eat arugula, beets, celery, lettuce, spinach, and watercress as they contain more than 250 milligrams of nitrates per 100 grams, or 3.5 ounces. Other nitrate-rich vegetables include celery, Chinese cabbage, endive, fennel, leek, and parsley, with 100 to 250 milligrams per 100 grams.
If you don't like to eat these vegetables, then, make them part of your raw juicing regimen.
Potassium & Magnesium: According to the latest science, a proper balance of sodium, in addition to potassium and magnesium, will help a lot more to lowering your blood pressure.
Examples of potassium and magnesium-rich foods include vegetables, beans and some whole fruits to naturally reduce and normalize the sodium levels in the body.
Raw Juicing: Drink a glass of raw green juice before each major meal, using some of the aforementioned vegetables.
Use the author's specific recipes (in his Power of Raw Juicing book) which are designed to help lower blood pressure.
Water: Drink filtered or distilled water instead of tap water.
Heaklthy Fats: Eat foods rich in healthy fats such as monounsaturated fats and Omega-3 EFAs.
Food sources include cold-water fish, flaxseed, nuts, extra virgin olive oil, organic flax oil, and avocado.
If you don’t like fish, try a pharmaceutical-grade fish oil capsule (1000 to 1500 mg daily), plus extra Vitamin E to protect the oil from peroxidation.
Processed Foods: Also, avoid processed unhealthy foods such as canned tomato juice, soups, and lunch meats because they tend to contain high levels of sodium.
Avoid or reduce the consumption of most condiments, pickles, ham, bacon, salsa, cheese, cold cuts, olives, and broths.
Also, avoid fast foods, junk food, and fried foods (say goodbye to Kentucky Fried Chicken and Popeye's). And, be wary of some salt substitutes that may contain too much potassium chloride.
Salt: Replace the table salt with real salt, e.g. sea salt such as Himalayan salt.
Lifestyle Strategies for High Blood Pressure
Exercise: Try to exercise at least 4 to 5 times a week for 30 to 45 minutes -- aerobic exercise and resistance training.
Stress: Reduce the stress in your life with meditation and deep-breathing exercises. Also, ensure that you get quality sleep on a regular basis.
Medications: Reduce/avoid medications, especially those that can raise your blood pressure, e.g. cold/cough medications.
- How is a state of emergency declared
- What is a cartel in economics
- Is Taylor Swift related to the Rothschilds
- What is the magnetic quantum number
- Does litchi make body heat
- Do you own a taser
- Which was Chris Cornells best performance
- Which vitamin deficiency causes pimples on face
- What are the first signs of schizophrenia
- How does one have limitless motivation
- Whats your favorite warm weather vacation
- Have antibiotics messed up my gut flora
- How old is too old for Halloween
- What is sacrificed by the Illuminati
- How can I win in tambola
- Who are the members of MONSTA X
- What is your favorite non tropical fruit
- What is a good knock off perfume