High Blood Pressure

Blood Pressure and Nutrition

Elevated blood pressure is a major risk factor for a heart attack or stroke. Since over eighty per cent of patients with high blood pressure are in the borderline-to-moderate range, most cases of high blood pressure can be brought under control through changes in diet and lifestyle. Nutrition plays a vital role in regulating blood pressure, and if we reverted to our early evolutionary diet the problem of high blood pressure would disappear. Population-based and clinical studies have shown that the higher the intake of vitamin C the lower the blood pressure. Over sixty double-blind studies have demonstrated that either fish oil supplements or flaxseed oil are very effective in lowering blood pressure. Hawthorn extracts exert mild blood-pressure-lowering effects.

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A healthier diet, one with much less salt and increased potassium through an increase in fruit and vegetable consumption, a reduction in fat intake with substitution of saturated by monounsaturated fat, and a reduction in meat and dairy products with an increase in fish consumption, will have positive effects on blood pressure.

Nina's Health Protocol:

Such a diet will also decrease other cardiovascular risk factors, particularly high cholesterol and glucose intolerance. Here are some dietary recommendations to help control high blood pressure:

Reduce sodium intake. Increase potassium intake such as bananas, oranges, spinach, sweet potatoes, tomatoes, avocados, and yogurt.

Choose lean sources of protein, such as skinless poultry, fish, legumes, and tofu, instead of high-fat meats.

Limit alcohol consumption.

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