Have you or someone you love been told this is a problem? High blood pressure is a silent disease that can cause heart attacks or strokes – high on the list of deadly diseases.
Normal: 120 systolic/80 diastolic
Borderline: 120-160/90-94
Mild: 140-160/90-104
Moderate: 140-180/105-114
Severe: 160+/115+
Doctors are most concerned with the diastolic pressure. Blood pressure typically goes up because of stress or physical activity. Most concerns can be brought under control with a change in diet and lifestyle (reducing stress and increasing exercise). Drugs are not always the answer. Many complications are associated with drugs.
Lifestyle Causes: Obesity, Sedentary Lifestyle, Stress, Smoking.
Dietary Factors: Coffee Consumption, Alcohol Intake, High Sodium-to-Potassium Ratio, Low-Fiber, High-Sugar Diet, Diet Low in Calcium, Magnesium, and Vitamin C, High Saturated Fat Intake, Low Intake of Essential Fatty Acids.
Prevention:
* Don’t smoke, reduce excess weight, minimize or eliminate alcohol and caffeine.
* Eat whole, unprocessed, preferably organic foods, especially plant foods (fruits, vegetables especially celery, broccoli and leafy greens, BEANS (legumes), seeds and nuts), and cold-water fish and low in animal products.
* Exercise Regularly – minimum 30 minutes 3 times a week. Gradually increase aerobic exercise to 5 -6 times a week. Walking is a good beginning.
* Learn how to control anger or express it appropriately.
1. Be kind to yourself. Make time to give and receive love in your life.
2. Be an active listener without interrupting.
3. Be courteous when you are interrupted.
4. Avoid aggressive/passive behavior. Be assertive. Express your thoughts in a kind way.
5. Avoid excess stress by avoiding excessive work hours, poor nutrition, and inadequate rest.
6. Avoid stimulants like caffeine and nicotine that promote fight or flight response.
7. Build long-term health by performing stress-reduction and deep breathing exercises.
8. Be patient and tolerant of others and yourself.
Information from “Natural Medicine Instructions for Patients”, 2002 Elsevier Science Ltd.
