High Blood Pressure


High Blood Pressure

What if you’ve been told you have high blood pressure?  That usually means that your blood pressure reading is at or above 150/90.  About 1 in 3 adults in the United States has HBP so it is important to get yours checked regularly.  You can always do it yourself at your local pharmacy.

The rise in blood pressure is the body’s attempt to compensate for a plugged up cardiovascular system.   As the small arteries throughout your body begin to narrow and constrict they cause a resistance to the flow of blood.  The body then has to compensate by raising the blood pressure in order to deliver adequate nutrients and oxygen to the tissues.  These restrictions are caused by years of eating unhealthy foods.

The sooner you can begin to eat a healthy diet, the sooner you can improve your circulation.  If you do not get your blood pressure lowered, your chances of having a heart attack, stroke or even sudden death are high.

What can you do?

There are two things: Drastically change your diet and begin to exercise.

This is not the time for moderation.  In as little as two weeks, by strictly following the diet rules below, you should see your numbers begin to fall.  Once you realize that you can impact your blood pressure through diet, you will be ready to continue the effort.  By the time you get your blood pressure reading down to 110/70 (without medication), you will have cleaned out your arteries and reversed your disease.

The rules:

1.) Do not eat any meat, including chicken.  2.) Do not eat any fish.  3.) Do not eat any dairy products such as milk, skim milk, yogurt, greek yogurt, sherbet or cheese of any kind.  4.) Do not eat eggs, egg whites or egg substitutes.  5.) Do not use oil of any kind, including olive oil or canola oil.  6.) Use only whole-grain products.  Look at the list of ingredients for the phrases “whole wheat” or “whole grain.”  Use brown rice.  7.)  Do not drink fruit juice.  You can use small amounts in recipes or in your water for flavoring.  8.) Do not eat any nuts.  9.)  Do not eat avocados or guacamole.  10.) Do not eat coconut or drink coconut milk.  11.) Use soy products cautiously.  Use “light” tofu or soy milk.  Avoid soy cheese and “fake” meats.  12.) Keep your sodium consumption to less than 2,000 mg. a day.  One teaspoon of sea salt contains 2,360 mg. of sodium.  Read the nutrition labels on any processed foods.   13.) Eliminate drinking artery-constricting alcohol or coffee.

What in the world can you eat?

1.) You can use Mrs. Dash, lemon, vinegar, Bragg Liquid Aminos, etc. for seasoning.  2.) For breakfast you can eat Grape Nuts, plain shredded wheat or old-fashioned oatmeal with almond milk or nonfat soy milk.  You could also try whole wheat toast with fresh fruit or even a salad.  3.) For lunch try a salad, soup and whole grain bread with no added oil.  In the freezer of many health food stores is a bread called Ezekiel 4:9.  Toast it and spread it with tahini-free hummus.  Heat some corn tortillas and fill them with shredded carrots, cucumbers, tomatoes, peppers, beans, rice or thawed frozen corn.  4.) For dinner eat a healthy salad and a portobello mushroom baked in the oven.  You can also try fixing a bowl of brown rice and topping it with beans, chopped peppers, chopped cilantro, low-sodium tamari or salsa.

At the end of 2-weeks, check your blood pressure again.  If it is lower, you will probably want to continue eating in this healthy manner for much longer.  If your numbers did not come down, you probably need to reread the “rules” of eating and try again.

You can do it.  You will want to do it.  Your life is in your hands (and the food you put in your mouth)!

Write and let me know how you’re doing.

Esselstyn, Caldwell B., Jr., M.D., Prevent and Reverse Heart Disease, 2007.

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© 2010-2011 Melinda Coker

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