The Vegetable That Can Help

Normalize Your Blood Pressure and Kill

Cancer Cells, Too
Posted on June 15, 2012

Print or Save PDF

By: Dr. Mercola

Source: Mercola.com
Mounting scientific studies have demonstrated that broccoli is one of natures most valuable healthpromoting foods. Science has proven time after time that Mother Nature is the best physician, and
food is the best medicine.
A recent study, published in the American Journal of Hypertension, adds to the mounting scientific
evidence

about

broccolis

noteworthy

health

benefits.

compound

in

broccoli,

glucosinolateglucoraphanin, produces a metabolite called sulforaphane that can significantly improve

your blood pressure and kidney function, according to this latest animal study.
Sulforaphane is an organic sulfur compound found in cruciferous vegetables such as broccoli,
Brussels sprouts, cabbage, cauliflower, horseradish and arugulabut its highest in broccoli sprouts.
Sulforaphane has been shown to have antidiabetic and antimicrobial properties, and also kills cancer
stem cells, which slows tumor growth. Researchers believe eliminating cancer stem cells is key to
controlling cancer.
This is something current chemotherapies cannot do, but food can! This latest research confirms
broccolis benefits go beyond cancer prevention.
In this 2012 study, hypertensive rats with impaired kidney function were given sulforaphane. The
natural compound improved the rats kidney function and lowered their blood pressure by
normalizing a process called DNA methylation.
The Food You Eat Actually Changes Your DNA

What is DNA methylation?

Without getting too far adrift in biochemistry, DNA methylation is the process by which a methyl
group (one carbon atom attached to three hydrogen atoms) is added to part of a DNA molecule. DNA
methylation is a crucial part of normal cell function, allowing cells to remember who they are and
where they have been and is important in regulating gene expression. DNA methylation also
suppresses the genes for things you DONT want, such as viral and other disease-related genes.
Abnormal DNA methylation plays a crucial role in the development of nearly all types of cancer.
Broccoli sprouts have also been shown to inhibit Helicobacter pylori (the bacteria thought to cause
gastric ulcers), protect your heart, and may offer protection against UV radiation damage to your skin
when applied topically. The sulforaphane from broccoli plays a role in activating more than 200
different genes. And you dont have to consume a truckload of broccoli to reap its benefits.
In fact, a 2008 study published in PLoSfound that just four servings of broccoli per week could
protect men from prostate cancer. One serving of broccoli is about two spears, so thats only 10
broccoli spears per week.
Researchers believe hypertension (and kidney dysfunction) may result from a disturbance in DNA
methylation, and it may just be that sulforaphane improves blood pressure and kidney function by
ameliorating this problem. So, any food that mediates DNA methylation is very helpful toward
keeping you healthyand broccoli is one of the BEST! But if you hate broccoli, dont fret. Broccoli
sprouts arent your ONLY salvation if you suffer from hypertension or kidney trouble.
Hypertension is a Strokes Best Friend
You are generally diagnosed with pre-hypertension if your blood pressure is between 120/80 and
140/80, and anything above 140/80 is generally diagnosed as hypertension (high blood pressure).
Hypertension is dangerous because it typically shows no warning signs or symptoms, and in its
complete silence, can cause a stroke. Drugs advertised to treat hypertension will not change or in
any way address the underlying cause of your hypertension. Thats the bad news.
The good news is that more than 85 percent of those who have hypertension can normalize their
blood pressure with some basic lifestyle modifications.

The REAL Cause of Most Hypertension May Surprise You

High blood pressure is typically related to your body developing resistance to insulin. As your insulin
level rises, your blood pressure rises. Most physicianseven cardiologistsdo not understand the
crucial connection between blood pressure, blood sugar levels, and insulin.
Dr. Richard Johnson masterfully ties together the connection between hypertension, kidney disease,
obesity and diabetes in his book,The Sugar Fix, which is one of the best books written on this
issue. Dr. Johnson is the chief of the kidney disease and hypertension division at the University of
Colorado, and I would encourage you to listen to his interview.
According to Dr. Johnson, there is one major factor linking ALL of the health problems listed
above: high dietary fructose.
Americans on the whole are fructose addicts. Its added to sodas, fruit juices, and nearly all processed
foods lining supermarket shelves, usually in the form of high fructose corn syrup (HFCS). The
number one source of calories in the typical American diet is HFCS in soda, so its no wonder
diabetes has risen to epidemic proportions. In fact, the use of high fructose corn syrup in the U.S. diet
increased a staggering 10,673 percent between 1970 and 2005, according to a major USDA report.
That statistic is no major surprise considering that processed foods account for more than 90 percent
of the money Americans spend on their meals.
Unlike glucose, which is burned by fuel in every cell in your body, fructose, if not immediately
consumed as fuel, is metabolized into fat by your liver, which can set the ball rolling toward insulin
resistance and type 2 diabetes. I highly recommend getting a fasting insulin level test, which must be
ordered by your doctor. The level you want to strive for is about 2 to 3. If its above 5, then you have
a problem and you definitely need to get your insulin level down as you are at risk for cardiovascular
problems.
The Fructose-Insulin Connection
What is the link between fructose and blood pressure? Fructose in your diet raises your blood
pressure in three key ways:
1. When your liver breaks down fructose, uric acid is produced as a byproduct. Uric acid also
drives up your blood pressure by inhibiting nitric oxide in your blood vessels. Nitric oxide
helps your blood vessels maintain their elasticity. When you consume large amounts of
fructose, increasing uric acid levels drive up your blood pressure. If your uric acid levels are
chronically elevated, you have an increased risk for hypertension, kidney disease, metabolic

syndrome and diabetes. Large amounts of fructose also place a great strain on your liver,
which is responsible for most of the metabolic burden.
2. As metabolic physician and nutrition expert Dr. Ron Rosedale has explained, insulin stores
magnesium. If your insulin receptors are blunted and your cells grow resistant to insulin, you
cant store magnesium, so it passes out of your body through urination. Magnesium relaxes
muscles; so, when your magnesium level is low, your blood vessels will constrict rather than
relax, which further raises your blood pressure.
3. Insulin causes your body to retain sodium, which in turn causes fluid retention. Fluid retention
results in elevated blood pressure and can ultimately lead to congestive heart failure.
If your blood pressure is elevated and you consume a lot of sugarespecially in the form of fructose
(such as high fructose corn syrup)lowering your blood pressure might be as simple as cutting all
forms of sugar and grains out of your diet. Normalizing your blood glucose levels will normalize
your insulin and bring those blood pressures down into a healthy range. I strongly advise keeping
your TOTAL fructose consumption below 25 grams per day, or as low as 15 grams if you have high
blood pressure, are overweight, or diabetic.
Tips for Achieving a Healthy Blood Pressure without Drugs
Besides drastically reducing or eliminating fructose consumption, there are some basic lifestyle
modifications that will help optimize your blood pressure, improve your liver and kidney function,
and reduce your overall risk for disease. Make sure you address each of the following:

Use exercise as a drug. Physical activity is by far one of the most potent drug there
is, especially for increasing insulin sensitivity and normalizing blood glucose and blood
pressure levels. We have developed a comprehensive fitness program that includes high
intensity interval burst-type activity, stretching, and resistance training, which are all
important components of a complete fitness program.

Follow a good nutrition plan thats right for your body. It should be rich in fresh,
organic vegetables, raw nuts and seeds, raw organic dairy, eggs from pastured hens,
grass-fed meats, healthy fats such as coconut oil and animal-based omega-3, and plenty
of fresh pure water.

Optimize your vitamin D levels. Sunlight, and the vitamin D it causes your body to
produce, has a normalizing effect on your blood pressure. Vitamin D deficiency has
been linked to insulin resistance and metabolic syndrome.

The best source for vitamin D is direct sun exposure. But for many of us, this just isnt practical
during the winter. The next best option to sunlight is the use of a safe indoor tanning device. If
neither natural nor artificial sunlight is an option, then using oral vitamin D3 supplements is your
best bet. If you wish to take an oral vitamin D3 supplement, follow my dose recommendations,
which are based on the latest scientific research. The only way to know your optimal dose is to get
your blood tested. Ideally, youll want to maintain a vitamin D level of 50-70 ng/ml year-round.
For an in-depth explanation of everything you need to know about vitamin D, please listen to my
FREE one-hour vitamin D lecture.

Manage your stress. Stress puts the tension into hypertension! The long-term activation of
your stress-response system can disrupt nearly all of your bodys processes, and elevated
blood pressure is one of many negative effects. Finding a way to deal with lifes everyday
stressors is a necessity for good health. My preferred tool is the Emotional Freedom Technique
(EFT).

Get plenty of deep, restorative sleep each night.

WARNING to Those Taking Blood Pressure Medications

I rarely recommend the use of drugs, but in some cases it may be appropriate to keep taking them as
a temporary measure until you are healthy enough to wean yourself off. If you have serious
hypertension, this is one of those cases.
If you are on medication for high blood pressure, please do not discontinue it without consulting your
healthcare provider. Stroke risk is a serious concern. As you gradually make the necessary lifestyle
changes, your need for medication will lessen, and eventually youll probably be able to discontinue
the drug altogether. It takes determination and commitment, but it IS possibleIve seen it many
times! So keep taking your medications as prescribed, but keep eating your broccoli.

How your blood pressure normalizes within

few weeks
von Dr. Johann Georg Schnitzer
In fact, your high blood pressure can be normalized within a few weeks - in a natural
way, without pills, and for good. By that, you free yourself too from the hitherto despite pills - high cardiovascular risk. Here you receive your practical time and
measures schedule.
Dear Reader,

holding the book "Hypertension Causes & Cure" in your hands, you own the key to
normalize your blood pressure without pills. (On the Internet you can find it by the
URL http://www.dr-schnitzer.de/bhd001.htm). Now it depends only on you, to make
the right practical use of it.
Hypertension is the main risk factor for the cardiovascular diseases: Heart attack,
stroke, embolism. Every other citizen (50 % of the population) of a First World
country dies from one of them.
If your blood pressure is already elevated and only can be lowered by pills, your
personal risk factor is even much higher: It's at about 95 %!
To escape from this "dead certain" cardiovascular risk, the statistics offer only not
very encouraging alternatives to pass away: E.g. by (related to the total population)
cancer (every 4th, 25 %); various (every 18th - anemia, meningitis, bowel infection,
influenza, violence etc.); liver cirrhosis (every 43rd); accidents (every 44th); chronic
bronchitis (every 52nd); suicide (every 54th); car accident (every 57th); and the only
natural, acceptable one: to die of old-age (every 110th only!).
Do you own a driver's license? In this case, I'm sure you know well how important the
correct tire pressure is for your safety, for your freedom from bodily harm, for your
life; therefore you check your tire pressure every time taking fuel, or at least every
two weeks, and correct it if necessary.
But did you know that your correct blood pressure - between 115/75 and 130/85
measured after rest - is 30 times more important for your safety, freedom from harm
and life, and high blood pressure 30 times more dangerous for you, than a wrong tire

pressure? Were you conscious of that? How often do you check your blood pressure?
If found to be elevated, what did you do to normalize it? (Pills don't count, because
not lowering the risk of sudden fatal cardiovascular events).
This book offers you the access to normalize your blood pressure in the natural way.
This is possible, because it informs you about the true causes forcing your body to
elevate the blood pressure, enabling you to remove them. Also the book teaches you
the natural preconditions of health.
Not only, that you don't need anymore pills - too you leave the cardiovascular risk
zone for good.
And that's not yet all. Everything gets optimized, that depends on an optimal function
of the cardiovascular system: Your mental and physical performance, the oxygen and
energy supply of all tissues and organs including your brain, the readiness for defense
of your immune system against poisons, allergens, bacteria and virus infections.
Therefore, optimizing your cardiovascular system means optimizing your total health,
and optimal protection against every and all chronic and acute civilization diseases
and infections. It's worth your effort multiple times, to use this book as an access to
such an essential knowledge.
However: Doing it only half, doesn't help much. "Wash my fur, but don't make me
wet!" doesn't work. Rather valid is, what the discoverer of homeopathy, Dr. Samuel
Hahnemann, said to his students (physicians): "Copy it - but copy it precisely!"
Therefore I give you below a proceeding, that helps you to recapture your natural
health completely, and as fast as possible. Your chances of a complete success are the
bigger, the more complete your compliance is.
With my best wishes for your health and a long and healthy life,
Sincerely yours
Dr. Johann Georg Schnitzer

Time and measure schedule

to normalize your blood pressure
Preparatory measures (take about 2-4 weeks beginning today)

1. Daily write down your blood pressure, measured under the same conditions
(after rest) at the same time of the day. Write down medications and dosages
(how many pills) of daily intake. Print out your questionnaire for
documentation of your starting point and recovery: http://www.drschnitzer.de/inquiry2e.html.
2. Read the book "Hypertension Causes & Cure" completely and carefully, the
best read it twice. At the same time you organize the additional kitchen
equipment and ingredients you don't have yet to practise the recipes, e.g. a
household cereal grinder (best: with milling stones from Naxos basalt and
magnesite); equipment to germinate grains and seeds; a rasp made from
stainless steel; and germinable (= able to germinate; alive) grains and seeds:
Naked oats grains (true ones, not normal oats with removed straw cover);
wheat grains, spelt grains, chickpeas, lentils, green mungbeans (s. health food
stores).
3. Ask your physician - in case he/she didn't propose you this therapy from the
very beginning - if knowing this therapy. If not yet, propose to acquire my
books available in English, to read them, and to treat you accordingly. The
order page: http://www.dr-schnitzer.de/besteug1.htm. If not interested, search
for another physician, having additionally studied homeopathy and natural
medicine. Ask the same - and only stop searching when you have found an
interested and cooperative one. Make a weekly appointment, starting from the
day of your beginning with this therapy, for checking your blood pressure and
haematocrit before starting with measures, and eventually for a first of the
series of some small blood lettings to accelerate the efficacy of the measures.
Realization (6-10 weeks)

First week:
Only after the starting situation had been documented, but immediately after it, you
start with the new nutrition. The first 1-3 days you take exclusively the "Cereal-soupdiet". Then you change to the "Schnitzer Intensive Nutrition". Daily you measure your
blood pressure; as it lowers, you (resp. your physician) reduce your medication,
according to your health progress.

The next 5-9 weeks:

Once per week, always the same weekday and hour, you or your physician measure
your blood pressure; and, if still necessary, 80-100 ml blood are taken. Every other
week the haematocrit is checked (if reduction to 41 % is reached, end of blood
lettings). Cease of any medication as agreed with the physician. Continuing with
"Schnitzer Intensive Nutrition".
Stabilization of the normalized blood pressure (another 6-10 weeks):
As soon as the blood pressure has become normal without medication, the phase of
stabilization starts. This takes about the same time, as it has taken before to normalize
the blood pressure, that means another 6-10 weeks. Now whole meal bread, made
from germinable, freshly ground cereal grains, but still without spread, can be added
to the "Schnitzer Intensive Nutrition". Now please fill out your questionnaire
(http://www.dr-schnitzer.de/inquiry2e.html), and send it. It's encouraging to others,
seeing your success, to go the same promising way. Your privacy remains completely
protected (details see questionnaire).
Further conduct:
Change to "Schnitzer Normal Nutrition", but for good avoid any animal foodstuff,
including milk and milk products, and avoid refined carbohydrates (sugars, refined
flours and refined starch). Once per week check your blood pressure. If necessary,
practize again 1 week of Schnitzer Intensive Nutrition". Light endurance sports 2-3
times a week.
If necessary, repeat this therapy plan as described.
Hint No. 1: If the diastolic blood pressure (normal = 75-85 mm/Hg) too is elevated,
not only the flow resistance is higher (because of narrowed capillaries and higher
blood viscosity): Additionally the whole cardiovascular system is standing under
higher pressure because of an increased total blood volume (this too is caused by the
denatured, not man-appropriate civilization nutrition). In such cases small blood
lettings can do true miracles!
Hint No. 2: If you don't find any doctor who is willing to support you, don't worry.
Most of your former fellow-sufferers could cure their hypertension without any
support of a physician, as you can read in their reports to the "Hypertension Study".
You are surprised why doctors aren't much interested in a hypertension curing
therapy? You should come to realize: Doctors don't live upon healthy people or upon
cured patients. They live upon ill patients, mainly chronically ill patients, and they are

fast in declaring a profitable chronic disease to be "incurable". About 50 % of their

patients are chronic hypertension patients, contributing about 50 % to their total
earnings! To learn more about this present situation, please read: "Medicus, quo
vadis? Physician, whither thou goest?".

P.S. For a conveniant printout on your own printer, to share this information
with patients, friends, and colleagues, an extract of this text is available as a
".pdf" file, together with the book titles containing essential information and
where to get them:
<http://www.dr-schnitzer.de/begre110.pdf>
It's a two pages document (after printing, you could fold it once, getting so four
pages). After your Acrobat Reader has opened it (the lines show up vertical), you
proceed as follows:
1. Bring the first page (having 2 columns) on your screen.
2. Click on file > print > actual page, fill in e.g. "10 copies" and print.
3. Then put these copies again into your printer, in a position that allows you to
print on the still unprinted page. If it's your first time doing this, you should try
it by printing only one copy, because it's different from printer to printer.
4. Now bring the second page (having again 2 columns) on your screen.
5. Click on file > print > actual page, fill in e.g. "1 copy" and print. If necessary,
change the position of the remaining 9 copies in your printer and try again by
click on file > print > actual page, fill in e.g. "1 copy" and print. If it prints
now correctly, click again on file > print > actual page, fill in e.g. the
remaining "8 copies" and print.
Further hints:
If your printer menu offers the option "automatically turn and center pages", use it; the
type area will be centered, and the borders will have equal sizes. Other printers simply
offer the same option as "page size"; this too should be used (put a hook there).
Paper color: If printing with colors, white paper is the best. If printing black and
white, a light colored paper is more attractive - e.g. a light yellow or light orange.
The page with the book titles can be used to transmit book orders by fax.

Folding options: Folding once, the text outside, the book titles inside. Or folding
twice, the text inside; in this case it can be used to order books by airmail, because the
address just fits into the window of a small window envelope.

NATURAL WAYS TO MANAGE HIGH

BLOOD PRESSURE

By

Dr

Mercola

Uncontrolled high blood pressure is a very serious health concern that can lead to heart
disease and increased risk for stroke if left untreated. The good news is, by optimizing your
dietary intake, exercising, and effectively managing your stress, the odds of normalizing your

blood

pressure

are

greatly

in

your

favor.

The guidelines given below provide an insight into how you can naturally treat and manage
high blood pressure.

Your Diet Will Raise or Lower Your Blood Pressure

Are you on a high grain, low fat regimen? If so, I have bad
news for you, because this nutritional combination is a prescription for hypertension and can
absolutely devastate your health.Groundbreaking research published in 1998 in the journal Diabetes
reported that nearly two-thirds of the test subjects who were insulin resistant (IR) also had high blood
pressure, and insulin resistance is directly attributable to a high sugar, high grain diet, especially if
accompanied
by
inadequate
exercise.
So, chances are that if you have hypertension, you also have poorly controlled blood sugar
levels, because these two problems often go hand in hand. As your insulin level elevates, so
does your blood pressure.

Fructose Can Cause Your Blood Pressure to

Skyrocket

The first thing you need to do is remove all grains and

sugars from your diet, particularly fructose, until both your weight and your blood pressure have
normalized. Eating sugars and grains -including any type of bread, pasta, corn, potatoes, or
rice - will cause your insulin levels and your blood pressure to remain elevated.
This is significant because the average American now consumes 70 grams of fructose
EVERY

day!

Fructose breaks down into a variety of waste products that are bad for your body, one being uric
acid. Uric acid drives up your blood pressure by inhibiting the nitric oxide in your blood vessels. Nitric
oxide helps your vessels maintain their elasticity, so nitric oxide suppression leads to increases in
blood pressure. In fact, 17 out of 17 studies demonstrate that elevated uric acid levels lead to
hypertension.
As a standard recommendation, I strongly advise keeping your TOTAL fructose consumption
below 25 grams per day. Since the average 12-ounce can of soda contains 40 grams of sugar, at
least half of which is fructose, this can of soda ALONE would exceed your daily allotment.
In addition, most people would be wise to also limit the amount of fructose you get from fruit
to 15 grams or less, because you're virtually guaranteed to consume "hidden" sources of
fructose (typically in the form of high fructose corn syrup) from most beverages and just
about any processed food you eat.

Additional Dietary Considerations

1. Normalize Your Omega 6:3 Ratio

Both omega-3 and omega-6 fats are essential for your health. Most Americans, however, are
getting too much omega-6 in their diet and far too little omega-3. Consuming omega-3 fats is
one of the best ways to re-sensitize your insulin receptors if you suffer from insulin
resistance.
Omega-6 fats are found in processed vegetable old, such as corn, soy, canola, safflower and
sunflower oil. If you're consuming a lot of these oils, you'll want to avoid or limit them.
Omega-3 fats are typically found in flaxseed oil, walnut oil and fish, with fish being by far the best
source. Unfortunately, most fresh fish today contains dangerously high levels of mercury. Your best
bet is to find a safe source of fish, or if this proves too difficult, supplement with a high quality krill oil,
which
has
been
found
to
be
48
times
more
potent
than
fish
oil.

2. Eliminate Caffeine
The connection between caffeine consumption and high blood pressure is not well
understood, but there is ample evidence to indicate that if you have hypertension, coffee and
other caffeinated drinks and foods can exacerbate your condition. Caffeine is a drug, and while
it's entirely legal and widely consumed, it can have a powerful affect on your individual physiology. If
you want to eliminate caffeine from your diet, try to do it gradually over a period of days or even
weeks
in
order
to
avoid
withdrawal
symptoms
like
headaches.

3. Consume Fermented Foods

Differences in gut flora from one person to another appears to have a large effect on whether or not
you develop heart disease. If your gut flora is not healthy, your risk is much greater for heart
disease, as well as many other chronic health problems. The best way to optimize your gut flora
is by including some naturally fermented foods in your diet, such as sauerkraut and other fermented
vegetables, yogurt, kefir, and natto. An additional benefit of fermented foods is that some of them
are excellent sources of vitamin K2, which is important for preventing arterial plaque buildup and
heart disease.

Exercise!

Physical activity is by far one of the most potent "drugs"

there is, and its side effects are exactly the kinds you want to experience. Most comprehensive
exercise regimens will produce long-term benefits in people with high blood pressure. Nearly
every program should incorporate anaerobic sprint or burst-type exercises one to three times
a week, as these have been shown to be even more effective than aerobic exercises at
reducing
your
risk
of
dying
from
a
heart
attack.
If you are insulin resistant, you'll definitely want to include weight training in your exercise program.
When you work individual muscle groups, you increase blood flow to those muscles. Good blood
flow will increase your insulin sensitivity. Depending on your physical condition when you embark on
your exercise program, you may need to consult with a health care professional for help increasing
to the intensity required to lower your insulin level.

Control Your Stress

One in three American adults have high blood pressure

(hypertension), and just as many, if not more, battle emotional and mental stress on a day-to-day
basis.
As reported by ABC World News in 2010, one cardiologist believes the connection between stress
and hypertension is undeniable, yet still does not receive the emphasis it deserves.
My preferred method is the Emotional Freedom Technique (EFT), an easy to learn, easy to
use technique for releasing negative emotions. EFT combines visualization with calm,
relaxed breathing, while employing gentle tapping to 'reprogram' deeply seated emotional
patterns.

Optimize Your Vitamin D Levels

The farther you live from the equator, the higher your risk of developing high blood pressure.
And did you know that blood pressure is typically higher in winter months than in summer?
Sunlight actually affects blood pressure in several ways:

Sun exposure causes your body to produce vitamin D. Lack of sunlight reduces your vitamin
D stores and increases parathyroid hormone production, which increases blood pressure.

Vitamin D deficiency has been linked to insulin resistance (IR) and Syndrome X (also known
as Metabolic Syndrome), a group of health problems that can include IR, elevated
cholesterol and triglyceride levels, obesity, and high blood pressure.
Vitamin D is also a negative inhibitor of your body's renin-angiotensin system (RAS), which
regulates blood pressure. If you're vitamin D deficient, it can cause inappropriate activation
of your RAS, which may lead to hypertension.
Additionally, exposure to UV rays is thought to cause the release of endorphins, chemicals in
your brain that produce feelings of euphoria and pain relief. Endorphins naturally relieve
stress, and stress management is an important factor in resolving hypertension.

Note: Please do NOT let your doctor give you a "prescription" vitamin D. That is vitamin D2,
which is synthetic, and not nearly as beneficial as the real vitamin D, which is D3
(cholecalciferol).

Supplements and Other Alternatives

Although certain supplements may be helpful, it's important to understand they should never
be used as a substitute for basic lifestyle choices that treat the real cause of the problem.
Using only supplements without modifying your lifestyle is an allopathic approach not very
different from using drugs. In most instances, it is not likely to be effective. Once you have
made some beneficial changes to your lifestyle, you can then consider some of the following
supplements as a way to further enhance your health:

Calcium and magnesium. Daily calcium and magnesium supplementation can be useful in
lowering blood pressure, especially if yours is on the high end of high. However, if you avoid
sugars and grains and eat for your Nutritional Type (see above), it's unlikely additional
calcium or magnesium supplements will be necessary.
Vitamins C and E. Studies indicate that these vitamins can be helpful in lowering your blood
pressure. Ideally, you'll want to get the right amount of both these nutrients through diet
alone. If you decide you need a supplement, make sure to take a natural (not synthetic) form
of vitamin E. You can tell what you're buying by carefully reading the label. Natural vitamin E
is always listed as the 'd-' form (d-alpha-tocopherol, d-beta-tocopherol, etc.) Synthetic
vitamin E is listed as 'dl-' forms.

Olive leaf extract. In one 2008 study, supplementing with 1,000 mg of olive leaf extract daily
for eight weeks caused a significant dip in both blood pressure and LDL ("bad cholesterol") in
people with borderline hypertension. If you want to incorporate olive leaf extract as a natural
adjunct to a nutritionally sound diet, you should look for fresh leaf liquid extracts for
maximum synergistic potency. You can also prepare your own olive leaf tea by placing a
large teaspoon of dried olive leaves in a tea ball or herb sack. Place it in about two quarts of
boiling water and let it steep for three to 10 minutes. The tea should be a medium amber
color when done.
Quick tricks. Increasing nitric monoxide in your blood can open constricted blood vessels
and lower blood pressure. Methods of increasing the compound include taking a warm bath,
breathing in and out through one nostril (close off the other nostril and your mouth), and
eating bitter melon, rich in amino acids and vitamin C.

High blood pressure is an epidemic and like obesity, your best treatment is to evaluate your
lifestyle and make the necessary adjustments. In the case of high blood pressure, lifestyle
changes -- with particular emphasis on normalizing your insulin levels -- can put you on the
road to a drug-free, all natural return to optimal health.

5 Non-Prescription Ways to Normalize Your Blood Pressure

Promoting Cardio Health
Oct 31, 2013 12:13:16 PM

Usually, bringing your blood pressure back into a safe and healthy range from an abnormally high level requires
medications, and we have a wide variety of safe, well tolerated, effective, and generally inexpensive medications.
These are among our best tools for preventing heart attacks, strokes, heart failure, kidney disease, and death. Yet
many people prefer to try to normalize their blood pressure without meds, or at least minimize their intake of
prescription drugs.
It will take some effort and discipline, but you can dramatically support healthy blood pressure levels by following the
steps below.* The payoff is not just improved blood pressure, but improved health and vigor, and better longevity.*
Indeed, one of the best predictors of a long and healthy life is normal blood pressure; so you need to do whatever it
takes (including one or more meds if necessary) to get those numbers below 135/85.
5 non-prescription steps to keep your blood pressure in the normal range include:
1. Diet: The average American consumes 4,000 mg of sodium per day - almost 10 times as much as we need. This
is another key reason why nearly all of us develop high blood pressure sooner or later. Eat at least 5, and
preferably 9 or more servings of fresh fruit and vegetables per day. These are naturally sodium free and will
bring down your blood pressure. Avoid processed food as much as possible: it's generally loaded with salt.
2. Exercise: Try this experiment: check your blood pressure when you are feeling tense or upset. Then go out for a
30 to 60 minute brisk exercise session. Recheck your blood pressure about 30 minutes after you cool down; it will

almost certainly be substantially lower. Outdoor aerobic exercise like walking or jogging, biking, gardening, golfing
(without riding a motorized cart) or swimming are especially effective at normalizing blood pressure.
3. Vitamin D: Most Americans are deficient in this crucially important nutrient, which is more of a hormone than a
vitamin. Supporting your vitamin D level, either with supplements or sunshine, will promote a healthy blood pressure.*
Most people need at least 2,000 IU per day of vitamin D,* and 15 to 20 minutes of sensible sun without sunscreen
is good for your attitude and your health.*
4. Green Tea: Drinking at least 3 or 4 cups of tea, especially green tea, daily will support a healthy blood pressure,*
particularly if you substitute the tea for diet sodas and/or calorie rich drinks like sweet soft drinks and sports drinks.
5. Omega-3: Taking a purified fish oil supplement will support healthy blood pressure levels as well,* which is just
one of a number of important benefits you attain from consuming at least 1,000 mg of EPA + DHA (the key omega-3
fats) each day.
In Good Health
James H. O'Keefe, MD
Posted in Omega-3 Health Tips Healthy Food Vitamin D By

James O'Keefe, MD

NORMALIZE YOUR BLOOD PRESSURE

NATURALLY

High blood pressure, also called hypertension, is a killer. It affects

around 65 million Americans. It is largely responsible for heart disease
being the number one cause of death in America. High blood pressure
creates abnormal stress on the cardiovascular system and all body

tissues. Regulating blood pressure should be a primary goal in our quest

to maintain optimum health.
Blood pressure is simply the pressure or force of flowing blood
against the walls of the arteries and veins throughout the body. Every
time the heart beats, blood is pumped through the arterial system
creating pressure against the walls of the arteries. This is called the
systolic blood pressure. When the heart rests between beats the
pressure against the walls of the arteries is less. This is called the
diastolic blood pressure. Your pulse rate reflects the number of times
your heart beats per minute. The rate and strength of your heartbeat
and the amount of blood that passes through the blood vessels at any one
particular time against the resistance of the blood vessel walls will give
you a measurement of pressure.
This is comparable to connecting a hose to a water outlet and
turning on the water. The water will flow at a normal rate out the open
end. If you turn up the pressure, the water will flow through the hose
faster and place more pressure on the walls of the hose. If some debris
gets in the hose, the pressure will increase even more due to the
blockage.
When your blood pressure is measured, you get a reading of systolic
over diastolic. A typical reading would be 120/80. Blood pressure
guidelines from the National Heart, Lung and Blood Institute show normal
healthy blood pressure to be 120/80 or less. Prehypertension is 120139/80-90. Hypertension is 140/90 or higher. Some researchers
consider healthy blood pressure to be 115/75 as they found the risk of
cardiovascular disease doubles at each increment of 20/10 over baseline
115/75.
Blood pressure will vary considerably throughout the day in response
to a variety of physical and psychological changes and challenges. That is
why it is best to take your blood pressure when relaxed. If your relaxed
blood pressure is shown to be above 120/80 on a consistent basis, there
is a good chance that you have pre or full blown high blood pressure.
CAUSES, INDICATORS AND CONTROL OF HIGH BLOOD PRESSURE:
The Sodium/Potassium Factor:

Two much sodium in the diet increases fluid retention which leads to
higher blood volume and therefore increased pressure in the arterial
system. Having ample amounts of potassium in the diet helps regulate
the amount of sodium in the cells by expelling excess sodium through the
kidneys. Americans tend to get too much sodium compared to potassium
in the diet.
The RDA for sodium is around 2000 mg. per day. The average
American consumes from six to eighteen thousand milligrams of salt per
day in the form of sodium chloride where about 40% of the salt is sodium
and the remaining 60% is chloride.
This means that the average American is taking in between 2,400
mg. and 7,200 mg. of pure sodium on a daily basis. Sodium is found
mainly outside the cell and potassium is found primarily inside the cell.
Potassium should be found in a ratio of approximately 2:1 over sodium in
order to maintain proper fluid balance between the inside and outside of
the cell. Many Americans have a reverse ratio of 2:1 sodium over
potassium. The recommended daily intake for potassium is between 3000
and 5000 mg. per day.
The Cholesterol Factor:

Low density lipo protein cholesterol (LDL) and very low density lipo
protein cholesterol (VLDL), the so called bad types of cholesterol, can
oxidize and create free radical activity causing damage to the walls of
the arterial system. The body repairs the damage which can result in the
buildup of plaque. Plaque buildup narrows the space through which
blood can flow resulting in an increase in blood pressure. One way to
guard against such oxidation is to insure that you are consuming a large
variety of anti-oxidant nutrients on a daily basis. High density lipo
protein cholesterol (HDL), the so-called good cholesterol, helps to
remove LDL and VLDL cholesterol by collecting it and returning it to the
liver. Aerobic and resistive exercise is the best way to raise HDL levels.
You can lower LDL cholesterol levels in the body by moving bile
through the colon and out the stool. Bile is made in the liver from
cholesterol and stored in the gallbladder. The body uses bile to break
down fats in the digestive process. Excess bile needs to be eliminated

through the stole. Since bile is largely made of cholesterol, failure to

remove excess bile can result in excess cholesterol backing up into the
liver and from there entering the arterial system. This excess
cholesterol may end up as deposits in the arteries. Consuming thirty to
forty grams of water soluble fiber per day will insure the elimination of
cholesterol waste. Oat bran, rice bran, apple pectin, flax fiber and
psyllium are all examples of fibers that will facilitate this process.
Many people are using prescription Statin drugs such as Lovastatin,
Lipitor and Mevacor to lower cholesterol levels. Statins lower cholesterol
by inhibiting the enzyme HMG-CoA Reductase which catalyzes the
production of cholesterol in the liver. The mechanism by which Statin
drugs lower cholesterol also inhibits the biosynthesis of CoQ10 in the
liver. CoQ10 is absolutely necessary for proper function of the heart.
Some doctors have observed a marked increase in heart failure, among
those using Statin drugs. It even has a name, Statin Cardiomyopathy.
Anyone using Statins should take a COQ10 supplement.
An extract of Red Yeast Rice contains similar compounds to that
found in Statins. Red yeast Rice extracts lower cholesterol levels by the
same mechanism as Statins but because they are weaker, they dont
have the same negative impact on the liver or muscles that Statins tend
to have. Since Red Yeast Rice extracts interfere with COQ10 production
just like Satins, users should supplement with COQ10.
Cautionary note: When Statins or Red Yeast Rice products are

consumed in conjunction with Grapefruit juice, the blood concentration

of their active ingredient Mevinolin is increased by up to 15-fold. Such
increases are dangerous. Dont drink grapefruit juice when taking these
products.
Another natural substance shown to lower cholesterol is Policosanol,
a lipid alcohol derived from sugar cane wax. A number of studies show
this substance to effectively lower total cholesterol, raise HDL levels and
guard against LDL oxidation. This product is well tolerated and has no
significant side effects. Policosanol is available at Milk N Honey along
with Red Yeast Rice extracts.
Since most of your cholesterol is made in the liver, the amount of
cholesterol obtained from the diet has only minimal bearing on your

cholesterol levels. Remember, cholesterol is only found in animal

products. Triglyceride fat is more of a factor in raising cholesterol levels
in your body as excessive triglycerides tend to push the liver into
producing more cholesterol. Lowering your intake of animal products
will lower triglyceride fat. All hydrogenated fats such as margarine
should be eliminated from the diet. Hydrogenated fats are man-made
fats that create what are called trans fatty acids. Trans fats are stickier
than normal cis fats like found in butter. They encourage fatty
deposits in the arteries. These fats also make your blood clotting
platelets more sticky and therefore increase the risk of stroke and heart
attack. Trans fats have been shown to raise blood levels of both
cholesterol and triglycerides and in general create free radicals. Trans
fats also interfere with the action of what are called the essential fatty
acids. Essential fatty acids, such as omega 3 linolenic, is vital to health.
Measuring C-Reactive Protein:

C-reactive protein is produced in the liver and released in response

to acute injury or bacterial/viral infection or other stimulants of
inflammation. C-reactive protein is a biomarker of atherosclerosis which
means that its presence is indicative of destabilized plaque in the
arteries. The body releases C-reactive protein into the bloodstream when
blood vessels leading to the heart are damaged. C-reactive protein levels
indicate the degree of inflammation occurring in the lining of the
arteries. A decrease in C-reactive protein indicates there has been a
reduction of inflammation which in turn can help to normalize blood
pressure.
The Exercise Factor:

Regular aerobic and resistive exercise will strengthen the heart

muscle and the entire cardiovascular system. Exercise leads to dilation
of the blood vessels and will almost immediately lower diastolic blood
pressure. Exercise creates a decrease in the resting pulse rate. It
increases the level of hemoglobin and therefore facilitates better oxygen
carrying capacity of the blood. Exercise will increase HDL cholesterol,
(good guys), and decrease LDL cholesterol (bad guys). Exercise will
increase the number of capillaries carrying blood throughout the
body. This is very important. A major cause of elevated blood pressure is

peripheral vascular resistance. This condition develops when small blood

vessels (arterioles and capillaries) in the extremities of the body become
plugged due to fibrin buildup resulting in channels of blood flow
becoming blocked. This condition results from failure to place demands
on our muscular system because of inactivity. Regular exercise helps to
unblock these channels and even create additional channels which will
reduce pressure.
Typical forms of aerobic exercise include walking, running,
rebounding, swimming, biking and any other exercise that raises the
heart rate above resting levels for an extended period of time. While
exercise will raise blood pressure while youre exercising, it will lead to
a lower resting systolic and diastolic pressure. Exercise is critical to
normalizing blood pressure.
Your Kidneys and Blood Pressure:

Our kidneys have tiny ball-shaped structures called glomeruli which

are composed of capillary blood vessels involved in the filtration of the
blood to form urine. Over time, the glomeruli build up scar tissue which
results in a decrease in the surface area available for this filtering
process. This raises blood pressure as more pressure is needed to
accomplish the same level of filtration in what has become a reduced
surface area. This scar tissue buildup results in part from kidney damage
due to overloading our bodies with toxins derived from our diet,
pharmaceuticals, and the environment. Kidney disease can also increase
the production of a protein called angiotensin 2. This protein causes
narrowing of the small blood vessels resulting in an increase in blood
pressure. This protein also stimulates the release of the hormone
aldosterone from the adrenal glands which raises blood pressure. This
protein is activated by an enzyme called ACE. Many people with high
blood pressure take pharmaceuticals called ACE inhibitors which block
the activation of angiotensin. Unfortunately, ACE inhibitors, like all
pharmaceuticals, add toxins to the body which the liver and kidneys
must filter out. Making every effort to reduce toxic load and drinking
plenty of water on a daily basis will help to prevent kidney disease and
the loss of the kidneys filtering capacity. This will help protect against
high blood pressure.

Weight Control:

The risk for elevation in blood pressure increases as weight

increases. As weight increases, the arterial system expands to facilitate
blood flow to a greater area of body mass. The heart must work harder
to facilitate blood flow to this increased area. Increase in muscle mass
doesnt generally result in increased blood pressure. If increase in body
mass is primarily an increase in fatty tissue, especially around the
abdomen, blood pressure will tend to rise. Maintaining proper weight for
your body type is important to maintaining acceptable blood pressure.
Life Style Considerations:

Smoking will raise blood pressure. Nicotine constricts blood vessels.

Carbon monoxide in tobacco smoke replaces oxygen in the blood and
reduces oxygen delivery to your cells. Undue, sustained stress can lead
to elevation in resting blood pressure. Excessive consumption of alcohol
will raise blood pressure. Moderate use of alcohol has been shown to
reduce blood pressure. Some women who use birth control pills
experience elevated resting blood pressure. It is wise to check your
blood pressure more regularly if you fit into anyone of these categories.
Diet and Blood Pressure:

Like all other areas of health, diet is critical to maintaining normal

blood pressure. The quality of our diet must be a primary consideration
in maintaining normal blood pressure. Our goal should be to shift from
the consumption of processed and refined foods to the eating of whole
foods. Refined foods are your boxed, canned and packaged foods, along
with most of your fast food restaurant offerings. Whole foods are fresh
fruits and vegetables, whole grains such as rice, wheat, barley and rye
berries, along with beans, nuts and seeds. Meats and dairy products
should be as unprocessed as possible. You should strive to purchase
organically grown food which will provide us with greater nutrition and
freedom from chemical contamination.
Supplementation and Blood Pressure:
Green food concentrate: Supplementing with a high quality green food

concentrate will provide much needed potassium and many antioxidants

to protect the cardiovascular system and maintain normal blood

pressure. We recommend the product BarleyLife.
Garlic: Fresh garlic provides a collection of sulfur compounds of

which allicin has been shown to be the most beneficial. When you chew a
garlic clove, alliin, a primary substance in garlic, is activated by an
enzyme in garlic called alliinase which produces allicin. Allicin has been
shown to reduce inflammation, keep blood from clotting, reduce
cholesterol, and lower blood pressure. We recommend Garlinase 4000,
from Enzymatic Therapy. This is a one tablet per day supplement that
provides close to 4000 milligrams of fresh garlic with 5000 micrograms of
allicin from 11,000 micrograms of alliin. These enteric coated tablets are
shown to protect allicin from being destroyed before reaching the small
intestine. This product does not cause garlic breath.
Essential fatty acids: Essential fatty acids are very much lacking in the

typical American diet. These good fats lead to reduction in

inflammation, play a role in the regulation of cholesterol, keep blood
platelets from sticking together and facilitate normal blood flow. To
insure you are getting these important fatty acids in your diet, we
recommend using a high quality flax seed or fish oil supplement.
CoQ10 appears to lower blood pressure in
hypertension patients by normalizing the body's sodium/potassium ratio
in conjunction with other mechanisms. In human trials, an average daily
dosage of 225 mg of Coenzyme Q10 caused a reduction in average
systolic blood pressure from 159 to 147 mm/Hg and a reduction in
average diastolic blood pressure from 94 to 85 mm/Hg within three to
four months of initiating supplementation. CoQ10 supports blood
circulation and appears to facilitate the hearts handling of blood clots.
As we age, our bodies produce less and less CoQ10. Supplementation
with CoQ10 is highly recommended for anyone with high blood pressure
or any type of cardiovascular problems.
Coenzyme Q10 (CoQ10):

Nattokinase: Nattokinase is an enzyme that will break down fibrin in

the blood and other body tissue. It is derived from natto, a fermented
soy bean food that is commonly eaten by the Japanese. Fibrin is a
protein that forms in the blood to stop excess blood loss associated with
an injury or trauma to the body. This protein also forms as a result of

bacteria, viruses, fungi and toxins in the blood that trigger

inflammation. Under such circumstances, since there is no demand for
clotting to prevent blood loss, this fibrin will circulate through the blood
and stick to the walls of blood vessels. This contributes to the formation
of blood clots, slows blood flow and increases the viscosity of the blood
and blood pressure. The result is loss of oxygen to body tissue which
can contribute to heart attack, stroke, and senile dementia. While the
body does produce enzymes that break down fibrin, it does not always do
so efficiently, especially as we grow older. Nattokinase has been the
subject of 17 studies. These studies have shown Nattokinase to
successfully dissolve clots, facilitate better blood flow and lower blood
pressure. We recommend Nattokinase under the brand name Solaray.
Serrapeptase: (Pronounced: Serra pep tase), is a type of proteolytic

(protein digesting) enzyme. It is produced in the intestines of silk worms

in order to break down the walls of cocoons. It can also be made through
the fermentation process of certain bacteria. This enzyme has been
shown to effectively dissolve fibrin and plaque in the arteries and thus
improve blood flow leading to reduction in blood pressure.
Combination products: For the individual who doesnt care to take a

variety of supplements but still needs to be proactive in reducing blood

pressure, there are products that combine various ingredients that
together will promote normalization of blood pressure. One such
product, called Blood Pressure Factors from Michaels Company,
combines a variety of nutrients and herbal extracts that support normal
blood pressure. Several of the herbs in this product act as vasodilators
which slightly dilate blood vessels, resulting in easier blood flow and
therefore a lowering of blood pressure.
Measuring Blood Pressure:

High blood pressure not only adversely affects cardiovascular health

but the health of all body systems. Maintaining normal blood pressure
needs to be a constant goal. It is recommended that everyone purchase
a blood pressure measuring device for home monitoring of blood
pressure. These can be purchased at most drug stores. The instruments
with the automatic inflatable cuff are the most user friendly. When
using this equipment, be sure to measure your blood pressure after

sitting down for a few minutes and relaxing. By monitoring your blood
pressure you will be in a position to take action when necessary to insure
continued blood pressure regulation.

How You Can Normalize Your Blood

Pressure Without Drugs
December 15, 2009 | 257,265 views

Spread the Word to

Friends And Family

By Dr. Mercola
If you are not already one in three U.S. adults with high blood pressure, the odds are
that without intervention, you will be, at some point in your life.
In fact, the risk of becoming hypertensive is greater than 90 percent for individuals in
developed countries, according to an editorial in the Lancet.[1]
The medical term for high blood pressure is hypertension. Many confuse this and
believe this is high blood pressure related to being tense or anxious. While this can
certainly cause high blood pressure in some, anxiety is a relatively minor cause of this
condition.
Its really no surprise that hypertension is on the rise.
In fact, its to be expected when the diet of choice -- or sometimes prescribed diet --for
so many is some variety of a high grain, low fat regimen. This is exactly the wrong

nutritional combination if you have high blood pressure, or if you are hoping to prevent
the condition.
The Sugar Connection
Groundbreaking research published in 1998 in the journal Diabetes reported that nearly
two-thirds of the test subjects who were insulin resistant (IR) also had high blood
pressure.
This crucial connection between IR and hypertension is yet another example of how
wide-ranging the debilitating effects of high insulin, leptin and blood glucose levels can
have on your body.
Additional research revealed that if your blood pressure doesnt drop notably overnight,
you run an increased risk of having cardiovascular problems. Here, the connection is
also elevated blood sugar (glucose) levels. Elevated blood sugars can result in diabetes
and other diseases which increase cardiovascular problems.
Chances are if you have hypertension, you also have poorly controlled blood sugar
levels. The two problems often go hand in hand. And if your hypertension is the direct
result of an out-of-control blood sugar level, then getting your blood sugars normalized
will also bring your blood pressure readings into the healthy range.
Healthy Blood Pressure is Within Your Control
Uncontrolled high blood pressure is a very serious health concern that can cause heart
disease and increase your risk of having a stroke. It is especially dangerous because
hypertension often has no warning signs or symptoms.
The sad reality is, over half of people taking multiple medications for high blood
pressure are still not able to manage their condition.
The great news is that over 85 percent of those who have hypertension can normalize
their blood pressure through lifestyle modifications. If you have hypertension or hope to
avoid it, there are simple steps you can take to balance your blood pressure, glucose,
leptin, and insulin levels -- all at the same time -- without harmful and/or ineffective
medications.
Ill detail those steps later in this report.
But first, a little background information about the importance of your blood pressure to
your health.

What do the Numbers Mean?

If youve ever had your blood pressure taken, you know that there are two numbers
given in a blood pressure reading. The upper or first number is your systolic blood
pressure reading. The lower or second number is your diastolic pressure.
Example:
120 / 80 =
120 systolic arterial pressure and
80 diastolic arterial pressure
Systolic pressure is the highest pressure, in your arteries and occurs when your
ventricles contract at the beginning of your cardiac cycle.
Diastolic pressure refers to the lowest arterial pressure, and occurs during the resting
phase of your cardiac cycle.
Both numbers in a blood pressure test are important, but if youre 50 or older, your
systolic pressure gives the most accurate diagnosis of high blood pressure.
According to the most recent report (issued 2003) by the Joint National Committee
(JNC) on Prevention, Detection, Evaluation and Treatment of High Blood Pressure[2],
the following guidelines apply for determining whether you might suffer from
hypertension:
Blood Pressure ClassificationSystolic Diastolic
Normal
<120 and <80
Pre-hypertension

120-139or 80-89

Stage 1 Hypertension

140-159or 90-99

Stage 2 Hypertension

160

or 100

per JNC 7 Express, December 2003

Getting an Accurate Blood Pressure Reading
Your blood pressure readings can vary significantly from day to day -- even from
morning to evening, and often within the same hour. It is when your blood pressure
remains consistently elevated that significant health problems can occur.
Its important to remember that there are several variables that can affect the validity of
your blood pressure reading.
For example:

If youre overweight, a size average blood pressure cuff can lead to a falsely elevated
blood pressure reading. Estimates indicate that eight to ten percent of overweight and
obese patients are wrongly diagnosed as hypertensive due to ill-fitting blood pressure
cuffs. Since two-thirds of Americans are overweight, this is a significant concern. You
should make sure your doctor or health care professional is using the right size cuff for
your size.

Arm position. If your blood pressure is taken while your arm is parallel to your body, your
reading can be up to 10 percent higher than it really is. Blood pressure readings should
always be taken with your arm at a right angle to your body.

White coat hypertension, which is an elevation in blood pressure caused by the stress or
fear associated with visits to doctors and other medical personnel, can be a transient but
serious concern. Stress reduction in this situation is key.

But guess what often happens when a patient receives just a single elevated reading at
the doctors office? That patient is typically diagnosed as hypertensive and a prescription
is written. This can set off a chain of events which results in even higher readings at future
visits, higher doses prescribed of current drugs, and the introduction of additional drugs.
This is a vicious cycle that might have been avoided had certain precautions been taken.
If this happens to you be very careful, as its important to have at least three elevated
readings over a few weeks before you can be confident that you truly have hypertension.
The exception would be very elevated blood pressures which could increase your risk for
stroke -- that situation should be treated without waiting.

Hypertension: When Your Blood Pressure is too High

Some of the main causes of hypertension include lifestyle factors that you have total
control over, which are primarily related to your insulin levels (for example, eating a
high-grain and high-sugar diet, and not exercising).
If you have high blood pressure, you probably have too much insulin and are insulin
resistant. There is often a direct relationship between the level of insulin and blood
pressure readings. As your insulin level elevates, so does your blood pressure.
Keeping your insulin level in the healthy range is of paramount importance to ideal
blood pressure readings.
The good news is that if you have hypertension, making the appropriate lifestyle
changes, which I will review later in this report, will very likely normalize your blood
pressure.
Blood Pressure and Big Pharma
Its important to understand that national guidelines for what constitutes high blood
pressure or hypertension (HTN) are heavily influenced by drug companies.
There are about 100 different drugs that treat high blood pressure, and the JNCs report
is remarkable for its heavy emphasis on drugs, and many times multiple drugs in
combination, to treat the condition.
Alternative recommendations for prevention and treatment are barely mentioned.
Nowhere in the report will you find information about insulin resistance as the primary
cause of high blood pressure in most people.
And heres a stunner.

According to a survey reported by the Journal of the American Medical

Association (JAMA) in July 2003 (the same year the JNC 7 report was issued), despite
the number of drugs available and number of prescriptions written, no real progress has
been made in controlling high blood pressure among the U.S. adult population.[3]
The survey found that:

One in three U.S. adults has high blood pressure

Nearly a third of people with HTN dont know they have the condition

Over 40 percent were not being treated

Nearly three out of four people did not have their HTN under control

Another study reported by the Archives of Internal Medicine in 2000 revealed that 30
percent of patients with mild to moderate hypertension responded well to a placebo -proof that they were able to control their blood pressure without medication.
Yet another study reported by the British Medical Association in June 2003, revealed
that 97 percent of people taking drugs for high blood pressure had suffered significant
side effects at some point during treatment.
That means you only have three chances out of 100 that you will be side-effect-free if
you choose to take drugs to control your high blood pressure.
Prescription Drugs are Not Your Best Choice
It should come as no surprise to learn that the majority of conventional physicians apply
a cookbook model to treating hypertension, rather than treating the individual patient
and addressing the underlying causes, which have far more to do with lifestyle choices
than unavoidable aging.
High blood pressure is in fact an easily treated condition, but one that can cause serious
damage to your health if its ignored.
Drugs, however, are rarely the answer.
There are in the neighborhood of 100 pharmaceutical drugs deemed safe and effective
for the treatment of high blood pressure.
And since most blood pressure patients take more than one medication to treat their
condition, there is a potentially endless supply of drugs, and drug combinations,
available with the flick of a pen across a prescription pad no lifestyle changes
required.
This despite the fact that lifestyle changes have been shown to normalize blood
pressure levels in over 85 percent of sufferers!
Since stress is widely known to have a significant effect on blood pressure, how is it the
Joint National Committee fails to so much as suggest stress management in its lifestyle
modification information?

A study reported by the Archives of Internal Medicine indicates that even white coat
hypertension, a transient condition brought on by stress in the presence of medical
personnel, is more serious than once thought. In fact, white coat hypertensives suffer
heart damage similar to, though not as dramatic as that seen in people with chronic high
blood pressure.[4]
The connection between stress and high blood pressure is proven. Unresolved stress
issues are at least as significant to your overall health as poor diet and lack of exercise.
New Guidelines Mean New Patients and More Prescriptions
Also worthy of mention is that this seventh JNC report ushered in new guidelines for
blood pressure readings.
Up until its publication, a 120/80 reading was considered normal. Now, a reading
between 120-139 systolic and 80-89 diastolic is considered pre-hypertensive. Suddenly,
in December 2003, 45 million healthy Americans became new potential consumers of
anti-hypertensive drugs. This, despite the fact that there is absolutely no evidence these
people are at risk for chronic high blood pressure.
We would all be wise to question whats behind a gold standard medical report on the
prevention and treatment of high blood pressure that covers lifestyle issues in a single
brief paragraph. Not a word of discussion about the link between insulin and
hypertension. Not a word about the importance of managing stress.
Normalize Your Blood Pressure Naturally, For Life
The remainder of this special report will show you how to normalize your blood pressure
for the rest of your life, without dangerous drugs.
The following information will not only help you bring your blood pressure under control,
it will optimize your overall health and the quality of your life in countless other exciting
ways. Youll read about the importance of ...

Eliminating two types of foods that are poison for most people, but especially if you have
high blood pressure

Balancing the omega fats in your diet

Normalizing your weight

Managing your emotional life

'Drugging' yourself with exercise

Appropriate sunshine exposure

Experimenting with supplements and other alternative tips for improving your blood
pressure

Eliminate Grains and Sugars from Your Diet

If you have high blood pressure, the first thing you should do is remove all grains and
sweets from your diet until both your weight and your blood pressure have
normalized.[5]
When you eliminate grains and sweets from your diet, you are on your way to achieving
a healthy level of insulin in your bloodstream.
The role insulin plays in high blood pressure cannot be overstated.
If you are like most people with hypertension, you have insulin receptors that dont work
efficiently. You have a condition known as insulin resistance (IR). To compensate, your
body generates more insulin.
Eating sugars and grains -- including any type of bread, pasta, corn, potatoes, or rice -will cause your insulin levels to remain elevated.
Elevated insulin levels are very toxic and can lead to devastating consequences for your
health.
Insulin stores magnesium, but if your insulin receptors are blunted and your cells grow
resistant to insulin, you cant store magnesium and it passes out of your body through
urination. Magnesium stored in your cells relaxes muscles. If your magnesium level is
too low, your blood vessels will constrict rather than relax, which will raise your blood
pressure and decrease your energy level.[6]
Insulin also affects your blood pressure by causing your body to retain sodium. Sodium
retention causes fluid retention. Fluid retention in turn causes high blood pressure, and
can ultimately lead to congestive heart failure.
When you consume a high-carbohydrate meal, you raise both your blood sugar and
your insulin level. A high level of insulin acts as a very strong stimulant to your
sympathetic nervous system. The reaction of your sympathetic nervous system causes
spasms -- constrictions -- of your arteries. And if you already suffer from hypertension,
this further constriction of your blood vessels can increase your risk of a heart attack.
Other Dietary Considerations
1. Eat right for your nutritional type

Eating according to your nutritional type tends to normalize elevated blood pressures in
the vast majority of people.
When you address your nutritional type -- your unique biochemical needs, which are
based on your specific genetics -- your health problems are addressed at the
foundational level, and you are far more likely to achieve a permanent solution for
regaining your health.
If you have high blood pressure, high cholesterol, type 2 diabetes, or are overweight, it
is highly likely that you are eating too many grains -- yes, even unrefined whole grains -as this is the most common culprit causing your insulin level to become abnormal. The
Nutritional Typing diet, however, will help you to not only reduce your intake of sugar

and grains (which is beneficial for most everyone), but even more importantly, will help
you determine your optimal ratios of carbohydrates to healthy fats and proteins.
2. Normalize your omega 6:3 ratio

Both omega-3 and omega-6 fats are essential for your health. Most Americans,
however, are getting too much omega-6 in their diet and far too little omega-3.
Consuming omega-3 fats is one of the best ways to re-sensitize your insulin receptors if
you suffer from insulin resistance.
Omega-6 fats are found in corn, soy, canola, safflower and sunflower oil. If youre
consuming a lot of these oils, youll want to avoid or limit them.
Omega-3 fats are typically found in flaxseed oil, walnut oil and fish, with fish being by far
the best source. Unfortunately, most fresh fish today contains dangerously high levels of
mercury. Your best bet is to find a safe source of fish, or if this proves too difficult, you
can supplement with Krill Oil, which has been found to be 48 times more potent than
fish oil.
3. Eliminate caffeine

The connection between caffeine consumption and high blood pressure is not well
understood, but there is ample evidence to indicate that if you have hypertension, coffee
and other caffeinated drinks and foods can exacerbate your condition.
Caffeine is a drug, and while its entirely legal and widely consumed, it can have a
powerful affect on your individual physiology.
If you want to eliminate caffeine from your diet, try to do it gradually over a period of
days or even weeks in order to avoid withdrawal symptoms like headaches.
Normalize Your Weight
If you are overweight, have diabetes, already have high blood pressure or are at risk for
developing hypertension, its crucial to your health and longevity that you normalize your
weight.
Studies show that even a modest weight loss, when maintained, can reduce blood
pressure long-term.[7] The key is to keep the weight off, however, because your blood
pressure will quite likely go back up right along with any weight you regain.
The best way to optimize your weight and regain or improve your health is to first
understand the profound influence the foods you eat have on your physiology.
Two very important things to keep in mind:

Food is fuel

You are unique in terms of the type of fuel your body needs for optimal health

The simple truth is that one-size-fits-all diets -- whether intended for weight loss, or to
address a particular health concern -- will not work for everyone. Thats why some

people are helped by, for example, a high protein-low carbohydrate regimen while
others become ill from it.
There is no perfect diet for everyone.
The challenge is to learn what the best foods are for you. You can do that by
discovering your Nutritional Type.[8]
Once you learn your Nutritional Type and begin eating in accordance with your bodys
needs, youll be making food and other nutritional choices that will address your weight
issues and other health concerns.
Eating for your Nutritional Type is not like dieting.
With a cookie cutter diet, youre apt to feel deprived much of the time -- maybe even ill -because the diet might be all wrong for your individual nutritional requirements.
Consuming the right fuel for your bodys needs based on your Nutritional Type,
however, can have an immediate, positive impact on the way you feel, how you look,
and your health overall.
It is not a quick fix, mind you -- no healthy lifestyle change is -- but you will notice
improvement as soon as you begin to eat the appropriate foods for your personal
biochemistry and metabolism.
Learn to Manage Your Emotional Stress
As I stated before, the link between stress and hypertension is well documented.[9]
Doctors and health care professionals committed to treating the whole person rather
than a list of physical symptoms are well aware of the crucial connection between
diseases of the body and unresolved emotional conflict.
Studies back this up, and in fact, it has been shown that people with heart disease can
lower their risk of subsequent cardiac events by over 70 percent simply by learning to
manage their stress.
Suppressed negative emotions such as fear, anger and sadness can severely limit your
ability to cope with the unavoidable every day stresses of life.
Its not the stressful events themselves that are harmful, but your lack of ability to cope.
The good news is, the technology exists to quickly and effectively transform your
suppressed, negative emotions, and relieve stress.
Energy psychology tools like the Meridian Tapping Technique (MTT) are available to
assist you in optimizing your emotional health. You can find more information about
MTT on my website.
Use Exercise as a Drug

Its no secret that regular physical activity is a far better drug than anything a
pharmaceutical company can manufacture, as are the side effects of exercise.
Regardless of the primary reason you start an exercise program, your efforts will be
rewarded in countless other ways.
A rigorous comprehensive exercise program seems to be very important in producing
long-term benefits in people with high blood pressure. Depending on your physical
condition when you embark on an exercise program, you may need to consult with a
health care professional who can help you can increase to the intensity required to
make a difference in lowering your insulin levels.
As a general rule, weight bearing exercises like walking, jogging and running are best.
Studies indicate that aerobic activities like these are most beneficial for lowering blood
pressure.[10]
Cycling and swimming take longer to produce the same results, but if you enjoy them,
by all means include them in your routine.
Swimming in the ocean is highly preferable to swimming in a chlorinated pool, as pool
chemicals present their own set of health problems.
Nearly every program should incorporate a fair measure of anaerobic sprint or bursttype exercises, as these have been shown to be even more effective than aerobic
exercises at reducing the risk of dying from a heart attack.
Weight training is another wonderful strategy, especially if you can extend your workout
time to 90 minutes a few days a week to include both aerobic and anaerobic exercises
in those longer sessions.
If you are insulin resistant, youll definitely want to include weight training in your
exercise program. When you work individual muscle groups, you increase blood flow to
those muscles. Good blood flow will increase your insulin sensitivity.
If you are overweight with hypertension, you should engage in relatively intense
exercise six to nine hours a week in order to decrease the sensitivity of your insulin
receptors.[11] Intense means exerting yourself sufficiently that you cant comfortably
talk to someone during your workout.
Get a Daily Dose of Sunshine
Believe it or not, the farther you live from the equator, the higher your risk of developing
high blood pressure. And did you know that blood pressure is typically higher in winter
months than during the summer?[12]
Sunlight actually affects blood pressure in several ways:

Sun exposure causes your body to produce vitamin D. Lack of sunlight reduces your
vitamin D stores and increases parathyroid hormone production, which increases blood
pressure.

Vitamin D deficiency has been linked to insulin resistance (IR) and Syndrome X (also
known as Metabolic Syndrome), a group of health problems that can include IR, elevated
cholesterol and triglyceride levels, obesity, and high blood pressure.[13]
Vitamin D is also a negative inhibitor of your bodys renin-angiotensin system (RAS),
which regulates blood pressure. If youre vitamin D deficient, it can cause inappropriate
activation of your RAS, which may lead to hypertension.[14]
Additionally, exposure to UV rays is thought to cause the release of endorphins,
chemicals in your brain that produce feelings of euphoria and relief from
pain.[15] Endorphins naturally relieve stress, and stress management is an important factor
in resolving hypertension.

Exposure to sunlight is a basic requirement for your health, and not only to normalize
your blood pressure. Vitamin D helps systems and organs throughout your body
function properly.
Vitamin D receptors can be found in almost every type of cell in your body.
You can achieve nearly all of the benefits of sun exposure by using a safe tanning bed.
This will be an important alternative to sun exposure in the winter for those who are
unable to snowbird away to a sub tropical environment.
You can view my free one hour lecture for more details on vitamin D.
A Word About Vitamin D Supplements ...
Please do NOT let your doctor give you a prescription vitamin D. That is vitamin D2,
which is synthetic, and not nearly as beneficial as the real vitamin D, which is D3
(cholecalciferol).
If you decide to supplement with oral vitamin D3, you must carefully monitor your
vitamin D blood levels to avoid overdosing. (This is why it is highly preferable to get your
vitamin D through sun exposure since there is virtually no chance of overdosing.)
When getting your levels checked, its important to make sure youre in the optimal
range. A normal level is considered 20-56 ng/ml or 50-140 nmol/l. However, this is not
the time to be average. Instead, aim to maintain an optimal 25-hydroxyvitamin D value
of 50-65 ng/ml. Your vitamin D level should not be below 40 ng/ml.
To learn much more about vitamin D test values and the best labs to get your tests
done, please visit the following page.
About Supplements and Other Alternatives
Although I have listed some supplements below to be complete, please understand that
they are in NO way shape or form to ever be considered as an alternative to the primary
recommendations above which treat the real cause of the problem.
Only using the supplements below without incorporating the lifestyle recommendations
discussed above is an allopathic approach not very different from using drugs.

Calcium and magnesium. Daily calcium and magnesium supplementation can be useful
in lowering blood pressure, especially if yours is on the high end of high. However, if you
avoid sugars and grains and eat for your Nutritional Type (see above), its unlikely
additional calcium or magnesium supplements will be necessary.

Vitamins C and E. Studies indicate that these vitamins can be helpful in lowering blood
pressure.[17] If youre eating for your Nutritional Type, you should be getting the right
amount of both these nutrients through your diet alone. If you decide you need a
supplement, make sure to take a natural (not synthetic) form of vitamin E. You can tell
what youre buying by carefully reading the label. Natural vitamin E is always listed as the
d- form (d-alpha-tocopherol, d-beta-tocopherol, etc.) Synthetic vitamin E is listed as dl-
forms.
Olive leaf extract. A recent study showed that supplementing with 1,000 mg of olive leaf
extract daily over eight weeks caused a significant dip in both blood pressure and LDL
(bad) cholesterol in people with borderline hypertension.[18] If you want to incorporate
olive leaves as a natural adjunct to a nutritionally sound diet, you should look for fresh leaf
liquid extracts for maximum synergistic potency. You can also prepare your own olive leaf
tea by placing a large teaspoon of dried olive leaves in a tea ball or herb sack. Place it in
about two quarts of boiling water and let it steep for three to 10 minutes. The tea should
be a medium amber color when done.
Electrical acupuncture. Acupuncture combined with electrical stimulation has shown to
temporarily lower elevations in blood pressure in animals by as much as 50
percent.[19] Its currently undergoing testing in humans and could be a promising
alternative treatment for controlling blood pressure.
For parents. If your children lose their cool while playing video games, this could signal
they are at risk for developing hypertension in later years.[20] The video games available
these days can be very violent in nature, which is cause for further concern. Encourage a
balance in your childrens activities. Ideally, they should be involved in exercise and other
physically active pursuits during the majority of their leisure time. The sedentary lifestyle of
so many children today is contributing to obesity and other chronic conditions and
diseases, including high blood pressure.
For moms of newborns. Studies have shown that babies who are breastfed for more
than 12 months have a dramatically reduced risk of developing
hypertension.[21] Researchers believe long-chain polyunsaturated fatty acids (the same
found in fatty fish) in breast milk provide a protective effect for newborns.
Quick tricks. Increasing nitric oxide in your blood can open constricted blood vessels and
lower your blood pressure. Methods for increasing the compound include taking a warm
bath, breathing in and out through one nostril (close off the other nostril and your mouth),
and eating bitter melon, rich in amino acids and vitamin C.

Like obesity, high blood pressure is reaching epidemic proportions among American
adults. If big drug companies had their way, there would be at least as many drugs
available to treat obesity as there are for hypertension. But as study after study shows,
drugging with pharmaceuticals is a short-term, unreliable, and often quite dangerous
approach to treating symptoms rather than the underlying causes of disease.
A natural approach to preventing disease and healing yourself when illness strikes is
always the better choice. In the case of high blood pressure, lifestyle changes -- with
particular emphasis on normalizing your insulin levels -- can put you on the road to a
drug-free, all natural return to optimal health.
References:
[1] Lancet 2007;370;539, Hypertension: uncontrolled and conquering the
world [editorial] (accessed 12/3/08)

[2] National Heart Lung and Blood Institute, Seventh Report of the Joint National
Committee on Prevention, Detection, Evaluation and Treatment of High Blood Pressure,
(JNC 7 Express), December 2003, (Accessed 9/1/08)
[3] Mercola.com, Dr. Paul J. Rosch interview with Dr. John Laragh, Why the Treatment
of Hypertension Has Become Such a Deplorable Fiasco, Part I, (Accessed 9/2/08)