Blood Pressure Lindaparker PDF

“How to Lower Blood Pressure
Using Foods, Herbs and Natural Supplements”
Got High Blood Pressure?

Now You Can Find the Cause of
Your High Blood Pressure and Treat it...
You can reduce your high blood pressure, feel more relaxed and have
more energy, simply by following these basic principals
By Linda Marion Parker ND, Dip Bot Med, Dip Nut, Dip Hom, DRM
Naturopath & Medical Herbalist
Linda Parker | H o w t o L o w e r B l o o d P r e s s u r e
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THE AUTHOR
Linda Marion Parker ND is a well known Australian Naturopath, Herbalist and Iridologist
who has been in private practice since 1996.
Growing up Linda suffered with asthma, allergies, chronic fatigue syndrome and severe skin
rashes. The skin rashes lasted for 14 years. During this time she tried many doctors and skin
specialists (using their drug medications) but it only got worse not better.
Linda knew something had to change, as the rashes were not improving. This ignited her
interest in natural medicine. Thus she decided to toss in her job – and go back to studying a
full-time course in Naturopathy.
This further education allowed her to find the cures she was looking for with her own health
issues & she cured her skin condition. She discovered a passion and desire to help others
achieve the same results. She had a great empathy for skin sufferers.
Graduating in 1996 from Nature Care College in Sydney Australia, she achieved “Most
Outstanding Student of Botanical Medicine”.
From there Linda opened a multi-disciplinary clinic in Macquarie Street Sydney called
“Macquarie Naturopathic Clinic” and practiced there for 9 years.
Linda also opened another clinic in Melbourne in 2003 called “Melbourne Natural Wellness
Clinic” in Collins Street. Linda had a staff of 14 and built this practice up to be # 3 in the
country. She went on to sell the clinic to pursue writing books on treating various health
conditions.
Linda also treats horses and dogs (without being allergic) and finds that they respond very
quickly to her herbal treatments with great success.
For years, Linda has been writing for magazines and newspapers on a wide range of health
topics involving natural treatments.
She has been giving naturopathic advice on many different health concerns.
Linda currently appears regularly on Radio MTR 1377 AM in Melbourne, discussing natural
treatments for different health conditions and topics.
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Disclaimer
This book is not intended to be a substitute for proper medical care or advice. Any
treatment, recommendations or suggestions etc that are listed or described in this book, are
not supposed to replace your own doctor or trained health care practitioner.
Any health issue or complaint requires personal and individual medical attention and
supervision.
Therefore if you do have a pre-existing medical condition, please consult your doctor before
following any recommendations or treatments in this book.
Also, if you are currently taking prescribed medications, please consult your own doctor
before using any treatments discussed in this book.
Dosages are meant to be used as guidelines only and may vary, according to the individual’s
needs.
Please feel free to book a consultation with Linda Parker ND to clarify and improve your
health condition.
Appointments can be made by www.lindaparker.com.au/contact where you can send off

your enquiry and we will be in contact with you shortly.
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Copyright Notices
Copyright © 2010 Linda M Parker ND
All rights reserved. Any unauthorised use, sharing, reproduction, or distribution by any
means; electronic, mechanical, or otherwise is strictly prohibited. No portion of these
materials may be reproduced in any manner whatsoever, without the express written
consent of the publisher.
Published by Lindpark Creations Pty Ltd

PO Box 62
Mornington, VIC, 3931
Australia
Legal Notices
While all attempts have been made to verify information provided in this publication,
neither the author nor the publisher assumes any responsibility for errors, omissions or
contrary interpretation of the subject matter herein.
The publisher and author assume no responsibility or liability whatsoever on the behalf of
any purchaser or reader of this material.
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Table of Contents
INTRODUCTION .............................................................................................................................. 7
Chapter One Are You At Risk of High Blood Pressure? .............................................................. 8
Chapter Two What are the Symptoms of High Blood Pressure?................................................ 9
Chapter Three What are Systolic and Diastolic Blood Pressure Readings? ................................. 10
Chapter Four Causes of High Blood Pressure ............................................................................ 11
Chapter Five Mainstream Medicine Treatments ...................................................................... 13
Chapter Six Hydration ............................................................................................................. 15
Chapter Seven Which Herbs Reduce High Blood Pressure? ........................................................ 28
Chapter Eight Which Herbs Reduce High Blood Pressure? ........................................................ 31
Chapter Nine Which Special Foods Reduce High Blood Pressure? ............................................ 32
Chapter Ten Which Minerals Help Reduce High Blood Pressure? ........................................... 38
Chapter Eleven Which Vitamins Help Reduce High Blood Pressure? ........................................... 41
Chapter Twelve What is the Single Biggest Factor in Elevating Blood Pressure? .......................... 44
Chapter Thirteen 4 Exercises to Bring Down Blood Pressure .......................................................... 61
Chapter Fourteen What Lifestyle Measures Are Necessary to Change? .......................................... 63
Chapter Fifteen DIET for Lowering High Blood Pressure ............................................................... 64
Chapter Sixteen Conclusion............................................................................................................ 78
CONGRATULATIONS! ............................................................................................................................ 79
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INTRODUCTION
Hypertension or high blood pressure is defined as a repeatable blood pressure (BP) reading
of more than 150/90 mm Hg.
Hypertension is one of the greatest aging diseases and medical problems of our times.
There are 2 different kinds:
1. Primary Hypertension or Essential Hypertension
This accounts for around 92% of people – the underlying mechanism is unknown.
However there is now much research out there proving that there are other factors such as
genes, environmental and nutritional factors that can be responsible for the condition.
2. Secondary Hypertension
6-8% of people having secondary hypertension is due to a different disease causing the
blood pressure to go up eg kidney disease or atherosclerosis.
Hypertension is associated with an increase in cardiovascular disease and death and

therefore monitoring blood pressure regularly is very important. It is also non-invasive and a
good diagnostic tool.
When considering the heart and circulatory system, we must keep in mind that it is a
transport system of the blood. The vitality and health of the heart and blood vessels is
therefore very important to consider.
Any disease may therefore have its roots n an insufficiency of the circulatory system, either
because the organ is not being properly supplied with blood, or because the waste it
produces is not being transported or drained off well enough.
The heart vessels may be involved in any condition and must be helped in the healing
process.
Prevention of circulatory problems is easy and we will discuss some guidelines further on.
Herbal medicines have a lot to offer in the healing of heart conditions, but any treatment
has to be under strict qualified supervision and before starting a program, please seek out
personal attention from your Medical Practitioner.
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Chapter One
Are You At Risk of High Blood Pressure?
Why is High Blood Pressure Dangerous
High blood pressure is dangerous because it makes the heart work too hard and contributes
to atherosclerosis (hardening of the arteries).
It increases the risk of heart disease and stroke, which are the first- and third-leading causes
of death among Americans. High blood pressure also can result in other conditions, such as
congestive heart failure, kidney disease, and blindness.
There are certain factors that will cause a person to be at a greater risk than others of
having high blood pressure.
These Risk Factors are as follows:
• Black or racial background – 30% greater risk

• Male
• Smoking
• Diabetes mellitus
• High cholesterol levels
• High LDL’s (low density lipoproteins)
• Obesity
• High saturated fat diet
• Organ damage eg ECG abnormalities, congestive heart failure or cardiac enlargement
• Stress
• Western diets in developed countries especially high salt (sodium) and low
potassium diet
Low Risk
People living in remote areas of China, New Guinea, the Solomon Islands, Panama, Brazil
and Africa show virtually no evidence of essential hypertension.
These people also don’t show a rise in blood pressure with getting older.
Some traditional European countries also show low numbers of hypertension, due to the
differences in their diets and lifestyle factors.
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Chapter Two
What are the Symptoms of High Blood Pressure?
•Dizziness
• Headaches
• Ear aches
• Clumsiness
• Red flushed face
• Sweaty palms or feet
• Heart palpitations
• Anxiety and stress
• Tinnitis
• Loss of memory and confusion
• Heart pain
• Tingling in hands and legs
• Fluid build up around abdomen or in ankles
• Poor circulation
• Tiredness and fatigue
• Tiredness worse after exercise
• Numbness in the arms or hands
• Blurry vision
• Sometimes no symptoms and is called “The Silent Killer”
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Chapter Three
What are Systolic and Diastolic Blood Pressure
Readings?
Although doctors are mostly concerned with diastolic blood pressure (the second number in
the blood pressure reading), systolic pressure is also an important factor
Systolic Pressure
Is a reflection of how well the heart contracts and pumps – and how efficiently it is doing its
job
This number should theoretically be around 120 (average sized person) or less than 130
(maximum).
Diastolic Pressure
How well the blood flows through the artery walls ie whether it is smooth or turbulent (due
to fatty plaques etc). This is the measure of the pressure of the blood in between heart
beats.
This figure should be less than 82mm Hg
**Always check your BP when resting, not when you are stressed or have been rushing.
How Is Blood Pressure Measured?
When measuring blood pressure, a cuff of fabric is wrapped around the arm and the cuff is
inflated. The blood pressure shows up on a gauge attached to the cuff. The healthcare
provider reads the numbers from the gauge as air is released from the cuff. This device that
reads blood pressure is called a sphygmomanometer. Blood pressure can also be measured
with a blood pressure machine.
The two numbers that measure your blood pressure are written like a fraction: one number
on top and one on the bottom.
For example, what many people consider normal blood pressure is read as 120/80. The
number on top is the systolic pressure. It measures the pressure inside your blood vessels at
the moment your heart beats. The number on the bottom is your diastolic blood pressure. It
measures the pressure when your heart is between beats.
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Chapter Four
Causes of High Blood Pressure
Hypertension is most closely linked with dietary factors. Behavioural patterns and stress also
play significant roles in high blood pressure.People on a western diet found in developed
countries have the highest amount of hypertension in their communities.
4 Main Causes of High Blood Pressure
1) Weight
Obesity is a major factor in hypertension. This is due to:
• Increased cardiac output – ie more pressure on the heart to pump blood

• Increased amount of salt (sodium) due to increased insulin levels
• Problems with hormones and nervous system control mechanisms
2) Diet
* Eating a diet high in bad fats and cholesterol especially saturated fats such as red
meats eg beef, lamb, pork, ham and dairy products (anything from a cow) eg butter, cheese,
milk, ice-cream, cream, yoghurt and all margarine
NB: GOOD FATS are important in lowering high blood pressure eg nuts, seeds, fish oils,
flaxseed oil, linseed oil etc. These good fats protect the cells from oxidation, they reduce
triglycerides, lower low density lipoproteins (LDL’s) and raise High density lipoproteins
(HDL’s)
* Highly processed white flour and other grains having a high glycaemic index
* High amounts of sugar and table salt.
* Alcohol intake (even moderate amounts can cause acute hypertension)
* Caffeine. Studies show elevation of blood pressure in those who drink 5 or more
cups of coffee per day. This is via increased adrenaline secretion into the bloodstream.
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3) Lifestyle
* Lack of exercise
* Smoking. Nicotine and sodium induce adrenal stimulation causing increased

adrenaline and higher blood pressure.
* Stress – can be a single causative factor in many hypertensives
* Heavy metals – eg chronic exposure to lead from drinking water and other
environmental sources is associated with increased cardiovascular deaths and high blood
pressure. Areas with “soft water” supply have increased lead levels and lower calcium and
magnesium levels, plus higher acidity in the water predisposing people to hypertension.
* The oral Contraceptive Pill and HRT (Hormone Replacement Therapy) – constricts the
arteries, forcing blood pressure to increase. They also make the blood more likely to CLOT.
4) Prescription Medications
* Diet pills
* Amphetamines (stimulants)
* Pseudoephedrine (used in cold and allergy drugs)
* Many other medications.....check with your doctor if your medications have ANY
possibility of raising your blood pressure.
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Chapter Five
Mainstream Medicine Treatments
Most cases of hypertension can be brought under control through changes in diet and
lifestyle.
Some long-term clinical studies have found that people with hypertension not taking blood
pressure lowering medications actually recover or fare better than those taking prescription
drugs.
Anti-hypertensives are usually the most widely used drug of choice, along with cholesterol
lowering drugs.
Drug therapy can also involve the use of diuretics and/or beta-adrenergic blocking drugs.
These drugs are associated with many side effects.
There are also other classes of hypertensive drugs which also can be used, including
vasodilators and reserpine alkaloids.
Diuretics ("water pills")
Increase the amount of sodium and water excreted into the urine by the kidneys. It’s
thought that they lower blood pressure mainly by reducing the volume of fluid in the blood
vessels.
Examples: Diamox and Lozol
Beta blockers
These block the effect of adrenaline on the cardiovascular system, slow the heart rate, and
reduce stress on the heart and the arteries.
Examples: Sectral and Tenormin
Calcium channel blockers
These drugs can reduce blood pressure by dilating the arteries and, in some cases, reducing
the force of the heart's contractions.
Examples: Norvasc and Cardizem
Angiotensin converting enzyme inhibitors (the "ACE inhibitors")
These drugs can lower blood pressure by dilating the arteries

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Examples: Lotensin and Capotin
There are many more drugs of choice and many times people are put on several different
drugs at one time.
Aspirin is not an antihypertensive, but some doctors recommend that people who have high
blood pressure take a low-dose aspirin once a day.
Some of the Side Effects

(of which there are many) are listed below to the above drugs:
• Cough
• Decreased or increased levels of potassium
• Weakness
• Rashes
• Allergies
• Dizziness
• Headaches
• Kidney disease
• Abnormal taste in mouth (metallic or no taste)
• Insomnia
• Fatigue
• Shortness of breath
• Depression
• Vivid dreams
• Sexual dysfunction
• Serious injury to the foetus in pregnancy
• Abnormally fast heart rate
• Flushing
• Fluid retension
• Constipation
• Heartburn
• Heart failure
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Chapter Six
Hydration
Action: Drink 1.5 - 2 litres (8-10 glasses) of water daily plus other fluids.
1) WATER
2) JUICES
3) TEAS
4) GREENS
1) Water
If you don’t water your pot plants, they’ll die; they don’t last very long. They will shrivel up,
dry up, the leaves turn brown then drop off. The soil feels more like dust and it is very sad.
Water brings life and energy. The same thing happens to our skin cells and our bodies. If you
consider that 70% of the planet is made up of water and 70% of our bodies is made up of
water, it then makes lots of common sense that in order to survive well, we should be
putting back into our bodies 70% water. This needs to be in the form of HIGH WATER
CONTENT FOODS as well as pure water; not just one or the other, both come into play
together.
A reduction of 1% of water or more can lead to dehydration symptoms. The skin especially
may become dry, scaly and itchy.
I noticed growing up that I was never encouraged to drink pure water. Milk yes, but not
water. I also remember being offered cups of tea all the time, especially after school,
instead of water. I was also not perspiring! My body was retaining what little fluid it had to
try to restore balance!
How Much Should You Drink?
For the average adult with hypertension, you will need (minimum) between 8 – 10 large
glasses every day. Under normal conditions an adult would only require 8 glasses per day,
along with a high water content diet, however, in order to flush out toxins and to keep the
brain, lungs and heart pumping well, you will need extra.
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When Should I drink?
Anytime EXCEPT during meals. If you drink water during meals you are diluting the all
important enzymes in the stomach and small intestine. These acids and enzymes need to be
potent and water just dilutes and weakens the activity, thereby reducing the proper
digestive processes.
The breakdown of foods into small particles and the absorption of vitamins and minerals will
be compromised and the whole digestive tract will be overburdened.
Try to drink 15-20 minutes after meals and at least 15-20 minutes before meals to prevent
this effect from taking place.
NB: You cannot include coffee, tea, soft drinks or alcohol in your count of
water. Even though there is water in them, the chemical compounds have
changed and they actually act as a diuretic, causing a dehydration effect
amongst other things.
You will find that the more water you drink curiously you become thirstier. The cells start to
swell up and enjoy the beneficial hydration and then expect more of the same.
The other obvious side effect of drinking more water will be an increase in urination and
better kidney function.
This can often be time consuming, running to the bathroom all the time, especially if you are
working, however, think of it as a good thing. The more often you urinate, the more toxins
are leaving your body, as well as any excess fat which will be excreted.
Benefits of Drinking Water
• Moisturises dry skin

• Removes cellular and toxic waste
• Transports the nutrients in food into the cells
• Prevents the build up of waste
• Assists in weight loss & helps in lowering blood pressure
• Hydrates brain cells bringing clarity of mind (brain power)
• Improves energy and vitality
• Improves constipation, softening bowel movements to promote more efficient
elimination of toxic waste
• Eliminates headaches due to dehydration
• Reduces stress
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If you work in an office environment or somewhere with air-conditioning, your body will
require more water. Planes, offices, hotels, shopping centres, shops etc are places where
your body will lose more fluid through the skin.
Your body is most dehydrated first thing in the morning (after approximately 8 hours sleep).
Try to drink at least 500 ml of water before you have breakfast. That gives you a good head
start for the day.
You can keep a small bottle by your bed so that on waking up in the morning, the first thing
you do for the day is to drink the water. It’s a good habit to get into.
Your diet should consist of at least 70% hydrating foods & liquids. We will call these foods
“live foods”. These are predominantly foods such as fruits and vegetables and juices. A
“live” food is anything you can pick of a tree or pull out of the ground eg a mango or
spinach.
Any other food is a concentrated food ie processed or cooked and the water content has
been removed eg bread or cheese. These are foods that are devoid of vitality and life force.
In western society our diets consist mainly of eating foods that are dry, congestive and block
our systems.
Our diets are not of a cleansing nature and can’t be, unless we eat around 70% fruits and
vegetables. Because of the high water content in these 2 groups of foods, the vitamins,
minerals, amino acids, proteins, enzymes, carbohydrates and essential fatty acids are easily
and efficiently transported into our cells for growth and repair. Everything we need is stored
in these 2 groups of foods – fruit and vegetables.
I know this is probably scaring a lot of carnivors out there! Don’t worry just have an open
mind right now, there will be meat at some stage in the other 30% of the diet. However, you
need to learn first and follow the steps if you want good skin back.
If you are always hungry, this often means that your body is dehydrated and is actually
craving water not food! Try drinking a large glass of pure water and then see if you feel
hungry.
If your occupation is related to air travel, your body will require at least another 500ml of
water for each hour you spend in the air. The extra water will also help prevent jet lag, dry
skin and blood thickening in the veins.
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What is the Best Type of Water to Drink?
Filtered water is far superior to bottled water and tap water. I would advise that you do
your own research and choose a water filter system that suits your budget and lifestyle.
There are many websites written on this subject however the following are two good ones.
1. www.waterfiltercomparisons.com.au
2. www.nikken.com
I have used the Nikken PiMag Water Filter System for several years now and feel better for
it. It is easy to use, accessible, efficient, cost effective, clean, pure, energized and
mineralized water.
Pi Water was discovered by a Japanese professor (Dr Akihiro Yamashita) in 1964. He found
that the water running between two hills in a small village in Japan had amazing healing
properties.
The surrounding vegetation was so fertile and lush that it led him to research this water.
One hill was composed of calcium deposits and the other magnetite. The stream also flowed
over a bed of silicate. It was the combined mix of these minerals that helped to create such
a powerful alkalizing and energizing end result of living water.
Dr Yamashita then went on to reproduce this water in the lab and we now have the luxury
of his research and labour.
Pi Water helps flush and destroy toxic substances in the body. It is slightly alkaline and
ionized (containing negative ions). It therefore improves the immune system rather than
attacking it.
What’s In Tap Water?
1. Inorganic Chlorine – a chemical added to kill bacteria and other microbes. Chlorine
as a toxic gas was used by both sides in World War I to irritate the respiratory system of the
enemy.
People who are allergic to inorganic chlorine cannot drink tap water or bathe in tap water or
swim in chlorinated pools. Dechlorinating bath salts are used to neutralize the chlorine in
bath water.
Chlorine can react with other dangerous chemicals to produce trihalomethanes (THM’s).
These are formed in drinking water when chlorine reacts with natural substances such as
decomposed animal and plant material. These THM’s are known carcinogens. Research
indicates the incidence of cancer is 44% higher amongst those using chlorinated water.
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2. Lead – high doses of lead can damage the nervous system, kidneys and blood and
can sometimes be lethal. (Recently it was discovered that the classical composer Beethovan
died of lead poisoning; this was confirmed by testing a few strands of his hair).
You can have your tap water tested for lead by a laboratory. Phone the Global Lead Advice
and Support Service + 61 2 9716 0132 or website www.lead.org.au.
3. Fluoride – is added because it is supposed to be good for our teeth. However

fluoride compounds include anything from sodium fluoride, calcium fluoride, lead fluoride,
aluminium fluoride and hexafluorosilicic acid (HF). Fluoride in the form of HF acid is a ‘bio-
accumulator’, which means that it is absorbed by the body and can accumulate to toxic
levels.
Fluoride has also been linked to a discolouration and mottling effect on tooth enamel
“dental fluorosis”. It is also linked to skeletal problems, increased risk of bone cancer and
nervous system disorders. Some sensitive people can suffer a persistent cough especially
worse at night after brushing their teeth!
4. Cadmium – is listed as a ‘probable carcinogen’. Cadmium may leach into the water
from cadmium containing solders in pipe fittings, water heaters, water coolers and taps.
5. Nitrates – eg from fertilizers. As they are water soluble, when they reach the
intestines, they can be converted into nitrosamines (cancer forming).
6. PCB’s (poly chlorinated biphenyl). A toxic organic compound that bio-accumulates in

the body. PCB’s were banned in 1970. Common side effects are rashes, chloracne and
unusual skin sores as well as headaches, fatigue and irregular menstrual cycles. A few
studies of workers exposed to PCB’s were associated with liver and biliary tract cancer.
7. Synthetic hormones – eg from the contraceptive pill or hormone replacement

therapy (HRT), being released into the sewerage and eventually recycled.
8. Chemicals from local industries can leach into our water supplies.
Metaphysics and Water
You would have heard of the phrase ‘mind over matter’. Well now there is ‘mind over
water’!
Dr Masaru Emoto who wrote the book ‘The Hidden Messages in Water” describes how
human consciousness can affect the structure of water. He carried out experiments that
showed how water responded to human emotions (good or bad). This was also featured in
the book and movie “What The Bleep Do We Know”.
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Dr Emoto placed signs on the outside of bottles of water eg “Love”, “Thank You” as well as
negative emotional statements such as “You make me sick”. He noticed and recorded that
the water with the positive emotions written on it, created beautifully shaped water
crystals; the water with the negative messages created distorted and messy shapes, not at
all attractive.
The idea then, is that if human consciousness can affect all matter and we know that water
is an ideal conductor of energy – then you should always think happy thoughts when
drinking water – or bathing in it for that matter.
When I’m in the shower, I always imagine that the water is cleansing my body, mind and
spirit and I write positive words with my fingers onto the glass doors covered in steam, such
as “love”, “inspiration”, “magic”, “happiness” or “miracles”. I always feel amazing after a
shower.
Action:
To take this water concept a step further, so that your blood pressure will benefit from this
knowledge, when drinking water, imagine it is moving the blood around your body in a
calm, smooth way.
Say “thank you” in your mind. Appreciate the powerful healing properties of the life-giving
water you are drinking. Visualise your body looking great and feeling relaxed. You’ll enjoy
this exercise.
2) Juices
Juices are another way of hydrating the body and an amazing way to absorb nutrients
quickly and efficiently into the cells. They are an enormous warehouse of vitamins, minerals,
amino acids, enzymes, water, natural sugars and energy.
Juices are exceptionally good for those with a weakened digestive system.
If you don’t own a juice extractor, you will need to buy one. It will be one of the best
investments you ever make. A good one will last around 5 years when used regularly. Do
your research and choose one that suits your budget and lifestyle.
Before you start juicing, preferably use organic produce and wash the fruit and vegetables
well with a hard brush. Even if the produce is from your own garden (which is ideal), you
may live near main roads where there may be carbon monoxide, lead and dust fall out.
Raw juices are best prepared in the morning and either drunk straight away, or alternatively
placed into a sealed container and placed in the refrigerator. It should be drunk the same
day or the vital life force of the juice will be lost if kept for too long, or if exposed to the air.
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As the juice is further exposed to oxygen, vitamins and minerals will start to lose their
effectiveness.
Below are some excellent juice combinations you can make at home that will be helpful to
heal your skin:-
Blood Cleansing Juice
Carrot x 2
Beetroot x ½ small
Celery x 1 stalk
Green apple x 1
Parsley 1 handful
Heart Regenerator
Regenerator Juice
Carrot x 2
Parsley x 1 dessertspoon
Spinach x ½ cup
Grapefruit x ¼
Apple x 1
Pear x 1
Below are the beneficial actions of the fruits and vegetables that are in the above juices:-
Apples
• Alkalise the blood

• Improve bowel function and elimination of toxins
• Contain high amounts of Vitamins E, A, C, Biotin and Folic Acid
Beetroot
• High in iron and manganese, magnesium, sodium and potassium

• Blood purifier
• Calms the nerves
(do not use canned beetroot – only fresh)

(do not use if you are diabetic or prone to kidney stones or gallstones)
(use gloves when peeling!)
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Cabbage
• Contains high amounts of sulphur, calcium and iodine

• Excellent for infections
• Rich in Vitamin A
• Also high in potassium, sodium, phosphorus, silicon and zinc
• High in enzymes to improve digestion
Carrot
• Highest vegetable source of beta carotene that converts to Vitamin A (invaluable for
improving skin and the immune system)
• Also high in silicon, Vitamin C, sulphur, calcium, Vitamin E and B complex vitamins.
• An excellent base for juicing
Celery
• Great alkaliser of the blood

• Improves urinary tract function and elimination of waste
• High in minerals especially sodium, chlorine, calcium, phosphorus, magnesium and
Vitamins A and C
• Excellent source of natural insulin (helps to convert carbohydrates to energy)
Cucumber
• A good diuretic, it helps to eliminate toxins

• Excellent for high blood pressure and has a cooling effect
• Assists in removing acid from the body
• Improves blood circulation
• High in Vitamin E and iodine (excellent for the thyroid gland)
• Good source of sulphur and chlorine (cleansing), silicon (growth of skin cells), iron
(blood), and Vitamin A (healthy skin).
Grapefruit
• High in Vitamins C, E and B group vitamins

• High in minerals phosphorus, potassium, magnesium, iron, and sodium
• Improves digestion and promotes better functioning bowels and softer stools
• A good liver tonic
(do not use grapefruit in cases of stomach ulcers, or colitis etc)
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Lemon
• High in Vitamin C and Vitamin A

• Prevents the formation of acid deposits eg gout
• Promotes the production of bile from the liver
• Has a laxative effect
• Blood purifier
• High in sodium, phosphorus, calcium
• A natural antiseptic
(do not use in cases of stomach ulcers, or colitis etc)
Parsley
• Rich in potassium it stimulates the kidneys to eliminate toxins

• Alkalises the blood
• Promotes healthy skin
• Excellent for the nervous system
• High source of many minerals and vitamins most notably is iron, Vitamin C, A and
chlorophyll
Pear
• High in alkaline healing and cleansing minerals: potassium, sodium, iron, magnesium,
calcium and manganese
• High in B group vitamins
• High in silicon (helps maintain healthy and strong teeth, hair and skin)
• A mild laxative
• Good for skin eruptions
Spinach
• High in chlorophyll and magnesium as well as iron, copper, manganese and Vitamin E
• An excellent blood purifier and oxygenator spinach helps with circulation and blood
strength
• Improves digestion and bowel elimination
• Improves energy
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3) Teas & Hot Beverages
Turmeric root (powdered) (Curcuma longa)
• Anti-inflammatory (reduces redness and swellings)

• Reduces blood clotting
• Antioxidant and anti-aging
• Breaks up fat tissue
• Lowers cholesterol
• Relaxes digestion and calms stomach
• Improves liver function
1 teaspoon of turmeric root powder into a cup

1 teaspoon of manuka honey
Pour warm soy milk (not water) into the cup, stir well and drink!
Even though turmeric has such a bright yellow/orange colour, don’t let it put you off. It is an
amazing herb that is a cure all to so many ailments. It can easily be drunk as a tea and I find
it delicious with honey.
Nettle (Urtica dioca)
• Nutrient
• Circulatory stimulant
• Astringent
• Thyroid tonic
2-4 grams of dried herb into a teapot or tea infuser. Pour over boiling water and let brew
for 5 minutes. Add some honey as required.
Nettle is good to combine with other herbs such as Dandelion, Chamomile, Red clover with
honey and lemon to taste.
Dandelion root (Taraxacum officinale)
• Liver and digestive tonic

• Diuretic
• High in vitamins and minerals especially potassium
2-8 grams of dried root into a teapot or tea infuser. Pour over boiling water and let brew
for 5-8 minutes. Due to the bitter taste you will need honey and/or lemon to taste.
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Red clover (Trifolium pretense)
• Blood tonic
• Cleansing
• Diuretic
3-6 grams of dried flower into a teapot or tea infuser. Pour over boiling water and let brew
for 5 minutes.
Burdock root (Arctium lappa)
• Mild antibiotic
• Mild laxative
• Tissue cleanser
• Digestive tonic
1-6 grams of dried herb into a teapot or tea infuser. Pour over boiling water and let brew for
5-8 minutes. Due to the bitter taste you may need honey and/or lemon to taste.
Chamomile (Matricaria recutita)
• Relaxes and calms the nerves

• Anti-inflammatory
• Digestive tonic
• Improves circulation
1-4 grams of dried flowers into a teapot or tea infuser. Pour over boiling water and let brew
for 5 minutes.
There is another form of Hydration that can be useful to help lower blood pressure.
That is the use of a “Greens Powder” mixed in water or juice. There are many different
greens powders on the market.
They all help to alkalise the body however the one that I like the most is Metagenics “G-Tox
Express” Powder – a gastrointestinal and kidney detoxification support.
4) Metagenics - Greens Powder – G-Tox Express
Ingredients
G-Tox Express provides a combination of herbs and nutrients scientifically formulated to

support the gastrointestinal mucosa, enhance detoxification and assist in the elimination of
heavy metals from the body.
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G-Tox Express contains ingredients to help alkalise the urine and the blood and support the
elimination of toxins via the kidneys.
It can be used on a daily basis to gently support detoxification pathways in the body and add
nutrition to the skin and body as a whole.
Each serve (10g) contains:
Curcuma longa (BCM-95TM – Turmeric)

Galium aparine (Cleavers)
Arthrospira platensis (Spirulina)
Glycyrrhiza glabra (Licorice) – deglycyrrhinized
Aloe barbadensis (Aloe vera) powder
Coriandrum sativum (Coriander)
Fucus vesiculosis (Kelp)
L-Glutamine
Potassium citrate
Equivalent potassium
Larch Arabinogalactans
Pectin
Zinc sulfate – equiv. elemental zinc
Directions: Adults: Take 1 ½ scoops (10g), stirred into 200ml of apple, pineapple or
vegetable juice 1 x day.
Features of G-Tox Express:-
• One of the main ingredients, turmeric, is a great antioxidant, a strong anti-

inflammatory and is anti-aging.
• Assists in protecting the gastrointestinal mucosa and rebuilding its integrity: G-Tox
Express contains glutamine, aloe vera and licourice to support healthy gut repair.
Glutamine is the preferred fuel for small intestine enterocytes and contributes to the
maintenance of gut integrity. Glutamine also reduces intestinal inflammation and
mitochondrial damage to gut cells. Licourice and Aloe are both protective and
healing and can help support gastrointestinal healing and repair. Polysaccharides in
aloe vera have been shown to have anti-inflammatory and gastroprotective effects.
Zinc may help support gastrointestinal integrity as it has been found to aid in gut
mucosal healing in patients with benign gastric ulceration.
• May assist in the elimination of heavy metals such as lead, mercury and arsenic from
the body.
• May increase urinary pH to enhance excretion of toxins and acid. Potassium citrate is
an effective alkalizing agent.
• Aids in general detoxification and cleansing of the the body.
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• Both kelp and cleavers have a cleansing action of the blood and body tissues as well
as a diuretic action, further supporting excretion of wastes from the kidneys and
assisting the blood pressure.
Hydration is therefore incredibly important in the whole cleansing and detoxification

process. Not only does it carry nutrients and water to the cells to help with cell oxygenation,
it transports toxicity away from the cells. Without this process there is congestion and
accumulation of waste causing fatty plaques within the arteries.
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Chapter Seven
Which Herbs Reduce High Blood Pressure?
Obesity now seems to be a worldwide epidemic.
Over the last decade, the prevalence of obesity in Western and Westernising countries has
more than doubled. An estimated 315 million people worldwide are obese.
Fat and Obesity Related Illnesses
• Cardiovascular disease including high blood pressure

• Thrombosis
• Diabetes
• Insulin resistance
• Cancer
• Infertility
• Hypogonadism
• Fat-soluble toxicity
How does being fat, affect the cardiovascular system?
• Fat cells secrete inflammatory cytokines, increasing inflammation of the veins and
arteries
• Fat cells help raise blood pressure
• High free fatty acids cause raised triglycerides and small dense LDL (low density
lipoproteins)
• Fat cells secrete free fatty acids, which damage heart muscle cells (cardiomyocytes)
• Fat accumulates fat-soluble toxins
• Obesity increases cortisol response to stressors and an increased cortisol level
depletes the brain hormone serotonin and causes depression
Waist Circumference is a Convenient Measure of Visceral Fat
Studies have shown that the waist circumference is a useful measurement to predict
accumulation of visceral fat and to monitor its change over time.
Based on data from epidemiological studies, men with a waist circumference greater than
102cm (40 inches) and women with a waist circumference greater than 88cm (35 inches) are
at increased risk for metabolic diseases.
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Portion Sizes of Meals are Increasing
Our culture seems to now have an obsession to ‘getting the best value’ especially when
eating out. American’s especially seem to spend large amounts of money on products that
are promoted as having greater size or more ingredients so restaurants and food markets
may feel compelled to offer bigger-sized selections.
Basically, people in industrialised and westernised nations eat too much food and too many
calories. Total caloric consumption per person increased in the USA by 200 kcal/day just in
the last decade.
Which Food Group helps you Burn Fat?
• Protein.
• Protein increases satiety more than carbohydrates and fats.
• Protein increases thermogenesis ie the creation of heat to speed up your
metabolism to break down fats and spares lean muscle.
• A protein deficiency stimulates the appetite.
• High protein diets reduce weight ‘regain’.
The Good Fats
Monounsaturated fats and polyunsaturated fats both lower cholesterol and the bad fats eg
(LDL). These good fats also increase the HDL cholesterol (good cholesterol).
Where do I find the good fats?
• Nuts eg walnuts, pistachios, almonds, macadamias

• Avocados
• Olive oil
• Salmon and other fish oils
• Soy milk and soy products
• Safflower oil
• Sunflower oil
Omega 3 – found in flaxseed oils and fish oils, nuts and seeds etc
• Increase thermogenesis
• Reduce triglycerides and the bad fats or HDL’s
• Improve insulin sensitivity
• Control fat synthesis in the liver
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The Bad Fats
Animal fats such as dairy (milk, butter, cream, ice-cream, cheese) red meats, pork, sausages
and mince etc.
These fats stick to the artery walls and raise your cholesterol and HDL levels.
They can clog the arteries and contribute to fatty plaques on the arteries. These fatty
plaques can contribute towards a higher blood pressure and could eventually block an
artery.
What are Trans Fats?
These fats are man-made and found in commercially packaged foods as well as margarines.
French fries from large food chains contain trans fats. Also found in micro-waved popcorn
etc.
They were invented by scientists, as they tried to give liquid oils a longer shelf life.
In order therefore to reduce high blood pressure, it is important to INCREASE some of the
GOOD FATS into your diet and cut out or reduce the BAD FATS from your diet. Your blood
pressure will then become smoother, the integrity of the artery walls will again begin to
strengthen and the blood will flow smoother, bringing oxygen to all your cells and organs.
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Chapter Eight
Which Herbs Reduce High Blood Pressure?
1) Crataegus monogyna- Hawthorn berry
We use the leaves, berries and flowers of the hawthorn because they contain active
compounds that regulate blood pressure.
Action
• Cardiotonic and hypotensive
Hawthorn strengthens the capilliaries and dilates the peripheral blood vessels.
It is one of the best remedies for the heart and circulation. Hawthorn normalises the heart
by either stimulating or depressing its activity depending upon the need, but in a gentle
way. As a long term treatment it may be used safely in heart failure or weakness and also in
heart palpitations and angina.
2) Tilea europea – Lime Blossum
Action
• Nervine, anti-spasmodic, diuretic and mild astringent
Lime blossom is known as a good nerve tonic and a good prophylactic against the
development of arteriosclerosis and hypertension. Combines well with Hawthorn. It is a
specific herb used in raised blood pressure associated with nervous tension and
arteriosclerosis.
3) Achillea millefolium – Yarrow
Action
• Hypotensive, diaphoretic and diuretic
It lowers blood pressure due to the dilation of the blood vessels. Also tones the blood
vessels.
Also a diaphoretic, it lowers fevers and aids the urinary system.
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Chapter Nine
Which Special Foods Reduce High Blood Pressure?
1) Goji Berries
The Himalayan’s utilized the goji berries thousands of years ago both for medicinal purposes
and also as a daily part of their diets. The goji berries are very good for hypertension and are
very high in Vitamin C which helps strengthen the arteries.
Healers and herbalists from all over Tibet, China and India collected and took goji berries
back home with them to use on their patients due to their high nutritional value.
What's in the goji berry
ü The goji berry contains four individual polysaccharides, also known as phytonutrient
compounds. These phytonutrient compounds direct and carry instructions used by
the cells of the body to communicate with one another. These polysaccharides are
often referred to by scientists as master molecules, due to their ability to control
multiple functions of the body and its immune system.
ü The goji berries grown in the Himalayan valley exhibit a well balanced level of these
various polysaccharides, having a greater nutrient density than berries grown
elsewhere in the world.
ü An interesting reference found was about a water well which was dug near a famous
Buddhist temple during the Tang Dynasty (around 800 AD). This well was covered by
Goji vines. Individuals who regularly prayed and drank from this well had good
health, and even at the age of eighty they had no white hair and had lost no teeth!
ü The goji berry is an excellent antiaging fruit – a powerhouse of nutrition for the cells.
ü There are many ways that the goji berry can be used in a healthy diet, including as
supplements, juices, and the berries themselves – dried or fresh.
There are a lot of places to buy goji berries and goji juice as well, from traditional
supermarkets to specialty and whole foods retailers.
2) Garlic and Onion
ü These two foods lower fats.

ü Garlic has hypotensive actions and has been shown to lower systolic pressure by 20-
30mm Hg and the diastolic by 10-20mm Hg.
ü Garlic also has high sulphur properties and it has been found that patients with
hypertension have decreased levels of sulphur containing amino acids in their blood.
32 | P a g e
Natural antibiotic, antimicrobial and anticandida. It will kill intestinal worms (also
good for animals).
ü As it comes from the onion family, garlic contains 80% sulphur, which is
excellent for killing infections and is a natural penicillin and antiseptic.
ü Reduces cholesterol, blood fats and reduces blood platelets from clumping
and forming clots.
ü Assists the lymphatic system remove toxins and excess mucous and fluid
from the body, which will aid with hypertension as a diuretic type action
ü High in minerals for good immunity.
Garlic is mostly used in cooking; however, the medicinal component called ‘allicin’ (a yellow
oil) is destroyed with heat. Therefore, to use this herb in a therapeutic way, consume one
raw clove of garlic each day, chopped very finely. Do not chew. Swallow each small piece
with water, as you would a tablet. That way you will not retain the odour in your mouth.
You should eat some food before consuming the garlic to prevent it burning your stomach.
You can also use a clove in juicing. This generates a few drops of garlic, which is plenty in a
juice. You will, however, need extra honey, ginger and parsley to combat the odour!
ü Onions also have fat lowering and hypotensive actions.
3) Spirulina
ü An algae rich in antioxidants, iron, B12, calcium, magnesium, zinc,

manganese, copper, chromium, sodium and potassium.
ü A high vegetable source of protein (60%).
ü The richest food source of beta carotene (anti-cancer protection), ten times
more concentrated than in carrots.
ü High in phytonutrients such as polysaccharides and chlorophyll.
ü Improves immune cell activity of the body.
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ü Antiviral. Japanese scientists have discovered that, in the test tube, an extract
of spirulina is effective in preventing the replication of the herpes virus,
influenza, measles and mumps.
ü Increases body’s energy.
ü Lowers ‘bad fats’ (low density lipoproteins — LDL) and raises ‘good fats’ (high
density lipoproteins — HDL).
ü Earthwise Farms, a spirulina manufacturer, donated spirulina to the children
of Chernobyl, Ukraine after the 1986 nuclear accident. Those children taking
5g a day for 45 days lowered the levels of radionuclides in their body by 50%.
ü Enhances natural cleansing and detoxification processes of the body.
ü Anti-aging food source.
ü Besides mother’s milk, spirulina is the only other whole food source of
gamma-linolenic acid (GLA) necessary for a baby’s health. Studies show
nutritional deficiencies can block GLA production in your body, so a good
source is important.
Spirulina can be purchased at all health food stores and supermarkets in powdered form or
in capsules and tablets.
4) Flaxseed Oil (Linseed)
ü An excellent source of Omega 3 and Omega 6 essential fatty acids (EFAs),

protein, fibre and potassium and therefore critical for the maintenance and
support of the cardiovascular system
ü Anti-inflammatory. Reduces inflammation
ü Has a gentle laxative effect on the intestines, removing waste easily. It is also
soothing and healing to the gut wall.
ü Improves brain function, cognition and memory.
ü Improves the body’s natural response to stress.
ü Balances hormones
ü Provides a steady source of energy to the body
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Dr Stephen Lee, spokesperson for the Australasian College of Dermatologists, correctly

points out that sacrificing healthy fats to lose weight can show up on your face. Essential
fatty acids in your diet maintain the protective barrier around your skin cells. They also help
you to absorb fat-soluble vitamins such as vitamins A, D and E.
Only buy ‘cold pressed’ flaxseed oil. It is easily available at all supermarkets and health foods
stores. It must be kept cold in the refrigerator after opening otherwise the heat, light and
oxygen will destroy the healthful benefits and it may go rancid.
You can use the oil or fresh raw seeds in juices, smoothies, salads or on cereal.
5. Asparagus
ü High in the mineral iodine, which helps maintain the thyroid gland (important
for the whole body’s metabolism and hormonal regulation).
ü The high amounts of sulphur and natural chlorine in asparagus makes it a
good digestive and blood cleanser (mostly in its raw or semi-cooked state).
ü High in vitamin E, which is an important anti-aging vitamin as well as a great
healer of scar tissue and burns. Vitamin E is important for blood circulation
and blood pressure.
ü Improves immunity, prevents aging, increases longevity.
ü Increases fertility and libido in men and women.
ü Natural diuretic and mild laxative, which is especially beneficial for the
kidneys, liver and bowel.
ü Rich source of vitamin C, E, folate, fibre and potassium — all important for
artery and venous tissue repair and regeneration.
Asparagus are best lightly stir-fried or steamed. They can also be juiced or made into a soup.
They are delicious with lemon.
6. Aloe Vera
ü Studies show that Aloe Vera has a definite role in the prevention and
management of atherosclerotic heart disease and in controlling the blood
sugar level in diabetic patients.
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ü Known over the centuries as a ‘miracle working’ plant, the gel inside its
leaves is full of valuable nutrients including vitamins, minerals, enzymes,
lipids, amino acids and healing mucopolysaccharides.
ü Immune stimulant, antiviral, anti-tumour.
ü Studies have revealed that aloe vera is very effective in healing many
ailments including burns, gum disease, constipation, stomach disorders and
haemorrhoids.
ü Inhibits the growth of staphylococcus and coliform bacteria, and promotes
the growth of lactobacteria, which is essential to good digestion.
ü Soothes the stomach and is excellent for stomach ulcers, acting as an anti-
inflammatory.
ü Blood alkaliser, assisting in the removal of excess acid.
ü Anti-candida and anti-fungal properties.
ü Excellent for food allergy sufferers.
The aloe vera plant can be grown at home and juiced as needed. You can apply the gel to
wounds and burns topically.
However, aloe vera is best taken internally as a juice for general wellbeing (30mls daily is
ideal). As a cleanser or detoxifier, a higher dose is necessary (see your naturopath for the
correct dose for your situation).
All health food stores sell aloe vera.
7. Fibre
High blood pressure sufferers should be having at least 1 – 3 tablespoons of herbal fibre
each day eg
• Apple pectin
• Oat fibre
• Psillium seed
• Dandelion root powder
• Ginger root powder
36 | P a g e
• Fenugreek seeds/powder
• Fennel seeds/powder
Also, fibre found in crunchy fruits and vegetables are very important eg carrots, celery,
cucumber, capsicum etc will all help reduce toxic waste and bring down blood pressure.
37 | P a g e
Chapter Ten
Which Minerals Help Reduce High Blood Pressure?
• Minerals are necessary to transport vitamins and other nutrients into the cells.
• They are also required for the absorption and utilisation of vitamins, proteins,
carbohydrates, enzymes and fatty acids.
• It is the minerals which gives food flavour.
• Minerals can only be obtained from plant foods and the plants rely on the soil.
• Our soils are lacking nutrients. They have been over-farmed and are barren of
nutrition.
• As the body does not make its own minerals, we must obtain them from the foods
we eat or from supplements.
• There is also a big difference between organic and inorganic fruits and vegetables.
Organic has proven many more minerals and vitamins as does inorganic produce.
Calcium
ü Studies indicate that hypertensive patients consume less calcium foods than those
that do not have hypertension.
ü Several clinical studies have indicated that calcium supplementation does have a
blood pressure lowering effect...at a dose of 1g (1000mg) of elemental calcium,
along with other non-drug approaches.
ü Calcium is the most abundant mineral in the body
ü Calcium is Important for bone, muscle, connective tissue and nerve function.
ü Alkalises the bloods PH
ü Prevents osteoporosis and hypertension and other age related diseases
Hypertension Dose – 1000mg per day – Metagenics Calcitite High Strength Tablets
Foods High in Calcium
• Almonds
• Carob
• Kelp
38 | P a g e
• Oats
• Parsley
• Spinach
• Broccoli
Magnesium
ü May be even more important than calcium in lowering blood pressure, and has been
used for this since 1925.
ü In one double-blind clinical study, magnesium lowered blood pressure by 12/8mm
Hg in 19 of 20 patients in the experimental group, compared to 0/4 in the placebo
group.
ü Important for hormonal regulation and in preventing hypertension
ü Just as important as calcium for bone and muscle and nerve production
ü Essential to protect and support cell membrane
ü Prevents kidney stones
ü Improves energy production
Hypertension Dose – 400 - 500mg per day – Metagenics Fibroplex Maintain Tablets
Foods High in Magnesium
• Almonds
• Wheat bran and wheat germ
• Kelp
• Rye
• Tofu
Selenium
ü Protects against cancer, stroke, atherosclerosis, cataracts and fatty liver

ü Improves immune system
ü Protects against pollution and smog
ü Prevents aging
Hypertension Dose – 300mcg per day – Metagenics E500 Plus Selenium capsules
Foods High in Selenium
• Herring and white bait

• Wheat bran and wheat germ
• Brazil nuts
• Barley
39 | P a g e
• Scallops
• Lobster
• Garlic
Zinc
ü Zinc has been shown to reverse cadmium induced hypertension in rats and
presumably has a similar effect on humans
ü Essential for growth and repair of all tissues
ü Improves white blood cell production and immunity
ü Improves taste, smell and appetite
ü Necessary for the absorption of Vitamin A
ü Helps vision and hearing
ü Improves sex drive and libido, improving sex glands and hormone production
ü Antiaging and antioxidant
Hypertension Dose – 30mg per day for one month – Metagenics Metazinc Tablets
Foods High in Zinc
• Seafoods eg oysters and fish

• Eggs
• Steak
• Seeds eg pumpkin seeds and papitas
• Legumes
40 | P a g e
Chapter Eleven
Which Vitamins Help Reduce High Blood Pressure?
1. Vitamin C – King of the Vitamins (water soluble vitamin)
• Improves good cholesterol and protects against heart disease

• Protects the arteries and prevents hardening of the arteries
• Increases white blood cell count and activity
• Fights cancer
• Anti-inflammatory – helps prevent arthritis and other inflammatory diseases
• Fights against pollution, radiotherapy effects and chemotherapy effects
• Stimulates collagen production giving a flexible and healthy skin
• Anti-histamine effects – controlling allergies
• Stimulates the adrenal glands and improves mental alertness
• Helps the body absorb iron, necessary for the blood and brain
Hypertension Dose – 3,000 mg per day and more for stress or aging diseases – Try
Metagenics C Ultrascorb II Powder – 1 teaspoon daily mixed in water
Foods High in Vitamin C:
• Chillies
• Citrus fruit
• Kiwi fruit
• Strawberries
• Peppers
2. Vitamin E (fat soluble vitamin)
• Prevents our fat cells from becoming attacked by oxygen and turning rancid
• Prevents free radical damage
• Clears fatty plaques from arteries
• Improves circulation
• Increases immunity
• Eases arthritis and other inflammatory diseases
• Heals scars and burns
• Reduces risk of cancer
Hypertension Dose – 500 iu per day and more for stress or aging diseases. – use Metagenics
Vitamin E500 Plus Selenium – 1 cap per day
41 | P a g e
Foods High in Vitamin E:
• Soybeans
• Parsley
• Turnips
• Broccoli
• Cauliflower
• Wheatgerm
3. Beta Carotene – Vitamin A
The body converts Beta carotene from our foods into Vitamin A, as it requires it. That way
there is never too much of vitamin A in our bodies and no chance of toxicity.
• Prevents Cancer, stroke and heart disease

• Prevents the build up of cholesterol
• Prevents cataracts and improves night vision
• Destroys tumour cells
• Improves the immune system
• Major anti-oxidant
Hypertension Dose – 30-60mg per day and more for stress or aging diseases.
Foods High in Beta Carotene and Vitamin A:
• Cod liver oil

• Parsley
• Carrots
• Sweet Potatoes
• Spinach
• Mangoes
4. Co-Enzyme Q10 (fat soluble molecule)
ü Those with cardiovascular disease (including hypertension, angina and

congestive heart failure) are often deficient in CoQ10 and require increased
tissue levels of CoQ10.
ü CoQ10 is found in the cells mitochondria, where energy is manufactured. It is
needed in active muscles and tissues eg the heart, liver, immune system etc and
it declines with age by the age of 50 years old, where levels can drop by 80%
ü Co-Q10 also requires B vitamins to work, so a B Complex is necessary at the same

time.
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ü Exercise increases CoQ10 naturally, but supplemental doses are required for
anti-aging.
Hypertension Dose: 50-150mg per day. Take this for approx 3 months for it to take effect –
Try Metagenics Bio Q60 caps – 1 per day
Foods High in Co-Q10:
• Fatty fish (mackerel, sardines)

• Soybeans
• Peanuts
All the vitamins and minerals recommended need to be pure and of a very high
quality and standard.
For all my patients, I recommend using a Practitioner Only brand called Metagenics.
Metagenics: 1800 777 648 or www.metagenics.com.au
To make an order for these superior supplements, you need to be referred by a

qualified Naturopath. They will ask you for your practitioner name and number.
Quote: “Linda Parker” 44605
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Chapter Twelve
What is the Single Biggest Factor in Elevating Blood
Pressure?
Answer...
Stress
Stress reduction techniques are very important to learn and implement, if you are a
worrying type of person or if you have a lot of stress in your life.
There are many situations that produce enough stress in people to clearly alter their
immune systems, but not to the point of causing illness.
It is the ongoing attitude of the person, rather than specific events, which causes illness.
Your body is a physical apparatus that houses your soul or higher self. How the body
functions and its quality of health depends on your mind.
To achieve both physical and mental health you must follow these eight golden rules:
1. Realise that you are not just your physical body.

2. Understand that you can control your thoughts to be more positively focused.
3. Believe and have faith that your blood pressure will be healed and that there is
always a way.
4. Respect and love your physical body and soul, providing it with the nutrition that it
deserves.
5. Know that miracles happen all the time.
6. Accept that the condition of your skin and the health of your body is solely your own
responsibility and no-one else’s.
7. Trust that the universe is responding to your desire of normal blood pressure.
8. Let go … and focus on being happy in the moment.
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Physiology of Stress
Ever wondered exactly how the body manifests disease from the way we think, or from
stressful events?
To begin with, your subconscious mind thinks a thought that is negative. It is obviously a
thought that you would not want to have, but your past conditioning and beliefs give us
little choice in the matter.
At this time, nerve impulses are sent to a section of the brain called the hypothalamus. The
hypothalamus controls and regulates heat, cold, pain, sound, taste, smell, blood pressure,
acidity and general vibrations. The hypothalamus translates these messages into nerve
impulses that are then sent (as coded messages) to another part of the brain (the pituitary
gland), which in turn sends out hormonal messages to other parts of the body.
The adrenal glands (stress glands) receive some of these chemical messages. The adrenals
set off their alarm bells in the form of adrenalin, which pours out of the adrenal glands and
into the bloodstream.
This causes a cascade of effects. The heart rate increases, which forces the blood to pump
faster and your blood pressure starts to rise. The body’s air passages enlarge and blood is
drawn from the skin to the muscles, enabling you to flee whatever danger has caused the
original negative thought. (Now you know why your face becomes white with fear!) In
addition to these effects, the digestive system is interrupted causing blood to be taken away
from the least vital areas (stomach, intestines and skin) and transferred to the areas of the
body that respond to the ‘fear, flight, fight’ response of stress (heart, brain and muscles).
At the same time, other hormones are pumped out from other endocrine organs such as the
thyroid, pancreas and sex glands. Little shock waves are sent to all corners of your body,
revving it up for action. These days, however, the strenuous activity that makes use of these
bodily functions does not usually follow because of the sort of society we live in; that is, we
very rarely have to physically fight off or run from the cause of the stress.
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Because of the lack of physical movement during the ‘fear, flight, fight’ response, the body
stays dormant and bottles up energy that should have been expelled; therefore, we end up
with elevated levels of hormones in our systems, which can contribute to a variety of
conditions. For example, if the hormone insulin builds up in the body, it will affect blood
glucose levels, and hypoglycaemia or diabetes may develop over time from high blood
sugar.
Under stress, the adrenal glands secrete increased amounts of cortisol and adrenaline and
stimulate heat. Blood pressure will also rise. Over long periods of time, these effects cause
toxicity to many areas of the body. The immune system is depleted and the body becomes
more prone to allergies, colds, flu and general infections. Skin infections and even various
skin rashes may start to form.
The lymphatic system readily responds to thoughts, emotions, attitudes and beliefs. For
instance, when people become depressed or have the sense of being overwhelmed, the
protective action of the lymphatic immune system also becomes depressed. Serious
diseases may then make inroads into the body if they’re not dealt with by the lymphatic
system.
The lymphatic system is made up of fluid-filled channels. Its fluid nature renders it highly
susceptible to the ebb and flow of emotional states. The elaborate network of lymphatic
vessels throughout the body indicates how detailed and far-reaching its influences are.
Another endocrine gland, the thyroid, will in times of stress increase its metabolic rate so
that fat stores are raided to make extra energy; muscle cells and proteins are often broken
down to do this. Therefore, more protein will be excreted out through the kidneys, putting
pressure on them.
Certain minerals are also affected during stress. Calcium is leached from the bones, vitamins
are used up more quickly and the gut can speed up, causing diarrhoea or acid-like conditions
such as stomach ulcers. The pH level of the blood also drops and becomes more acidic.
When dealing with extreme shock, some people have been known to go grey overnight.
That is how powerful a stressful response can be to the physical body. Retraining, reassuring
and inspiring an individual’s mind can contribute not only to promoting good skin and
46 | P a g e
general wellbeing, but also to that person’s very survival. When the stress is resolved, there
is restoration of normal physiological processes. The quicker this is done the better and of
course this would be the ideal situation.
The body gives us physical warning signs to let us know there is something wrong or out of
balance. For the body to create disease, it has to be practicing negative emotions the
majority of the time. This is why depression (the fastest growing disease in Western society)
is often followed by a physical illness.
The interesting thing is that if we were to have a different view of things, or a different
perspective of the situation, then this could prevent the cascade of stressful events from
occurring in the body. If we are able to direct our thoughts quickly from negative thoughts
to positive or even neutral thoughts, we can stop the cascade of negative effects on the
body and we will feel a sense of relief instead of a sense of anxiety. It is the anxiety or stress
that causes tension in certain parts of the body.
It is not enough to simply practice rote learning of positive words or affirmations. There
must be an emotional feeling of being joyful and enthusiastic about future wellbeing and
normal blood pressure.
Visualisations must aim for clear images of the self in a happy, healthy and revitalised state.
While you’re in this emotional state, it is the perfect time to also visualise the boosting of
the lymphatic or immune system to carry out their jobs.
You must go beyond your old self, and look forward, moving towards the new image of
what is possible. You now need a new way of thinking and of feeling happy and relaxed,
knowing that your blood pressure will improve every day from now on.
‘Whatever you ask for in prayer, believe that you have received it and it will be yours.’ –
Jesus
On a physical level, when stress is unresolved the body endures multitudes of physical
reactions. For instance, the adrenal glands’ (stress glands) alarm bells go off, stimulating
heat, adrenaline, cortisol and cortisone production.
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Excessive quantities of these toxic hormones are released in people who are overly stressed.
Stress also causes blood sugar levels to rise, the immune system to become depleted, blood
pressure to increase, endocrine imbalances and disruptions to hormone levels.
When stress is resolved there is restoration of normal physiological processes. The quicker
this is done the better.
Signs and Symptoms of Stress
• Increased pulse rate

• Increased blood pressure
• Shallow, fast breathing
• Consciousness of heart beat
• Fainting
• Haemorrhoids
• Blushing or red rashes around chest, neck and face
• Hives, eczema or psoriasis
• Disturbed sleep or insomnia
• Nightmares
• Depression and memory loss
• Frequent urination or defecation
• Muscle tension or pain from increased lactic acid release
• Muscle twitching or ‘tics’
• Headaches or migraines
• Hair loss
• Excessive emotional sensitivity or feeling ‘jumpy’
• Irritable bowel syndrome
• Flatulence and bloating or belching from indigestion
• Weight loss or gain
• Herpes Simplex Virus and lesions
• Chronic Fatigue Syndrome
• General fatigue
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Common Causes of Stress
Physical Stress:
• Infections (e.g. fungal/viral/bacterial)

• Inadequate sleep
• Toxins
• Little or no exercise
• Excessive exercise
• Giving birth or other surgery
• Incorrect posture (having the spine or pelvis out of alignment can impinge on nerves
and blood flow)
Mental Stress:
• New job, work issues, deadlines

• Long working hours and inadequate sleep
• Time constraints
• Self-induced pressure at work
• Feeling overwhelmed
• Loss of employment
• Financial pressure (trouble meeting mortgage repayments or pay school fees; stock
market or real estate market crash)
• Moving house or relocating to a new state or country
• High responsibility
Biochemical Stress:
• Excessive alcohol consumption

• Prescription medications (e.g. cortisone, anti-histamines, anti-depressants, anti-
anxiety drugs)
• Recreational drug addictions (e.g. marijuana, cocaine, ecstasy, heroine)
• Smoking
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• Poor nutrition
• Eating foods high in food additives, flavourings, colourings and preservatives
• High sugar intake, salt intake or fat intake
• Food sensitivities and food allergies
• Eating fast food or take away foods
Emotional Stress:
• Relationship breakdowns
• Getting married
• Death of a family member or loved one
• Retirement
• Pregnancy and birth of a new baby
• Miscarriage or abortion
• Association with crime
• Bankruptcy
• Natural and man-made disasters (e.g. fires, drought, floods, acts of terrorism)
Environmental Stress:
• Radiation exposure (e.g. mobile phones, microwaves, computers, TV)

• Air pollution (e.g. smog or smoke)
• Untreated or poor quality water
• Gas leaks (e.g. ducted heating)
• Toxic air-conditioning
• Exposure to chemical cleaning products
• Agricultural sprays
• Pollens, dust, animal dander
• Noise pollution (e.g. jack hammers, noisy flight paths)
• Exposure to toxic chemicals at work (e.g. asbestos)
• Extreme temperatures
• Burns
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Basically, any of these types of stress can manifest in a physical way.
People experiencing hypertension are often experiencing a few types of stress, which need
to be identified and dealt with or removed.
Managing Stress
Types Prone to Stress
Psychological investigations of cases of immune variability in people’s response to the same

kind of stress show that internal factors play a contributing role in how effectively they deal
with stress. For instance, the following factors indicate a person’s inclination to absorb
stress in a negative manner:
• Personality type
• Prevailing moods
• Sense of weakness or hopelessness
• Poor coping mechanisms
• Low self-esteem or motivation
• Domestic problems
• Pressure at work
• Bottled up anger, anxiety and depression
Physiological energies of the body follow the patterns of mental energies and images
(visualisations). If those mental pictures are sincere, confident, productive and encouraging
this will produce a good body response to form clear energy.
Deep relaxation is very helpful to achieving a state of total surrender to energies greater
than ourselves. This needs to occur consciously every day for at least half an hour.
On a metaphysical level, relief is what you need to feel. Relief has curing potential. It means
taking a deep breath and knowing that everything will be ok. It means that what you are
experiencing right now in this time of anxiety or stress is only temporary.
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Knowing that things will improve, wanting to heal and wanting things to be better for
yourself is what you should focus on. Imagining good skin and the positive feelings that go
with that image will give you relief.
Action: Visualise Feeling Relaxed with a Low Blood Pressure
Focus on what you want —how you feel like and how much energy you have.
This is the most important thing to do. You must practice doing this. At first it might not be
easy because you are not used to thinking this way.
Over time, you will conquer your thoughts and you will slip into negative thinking less and
less. You will start to think in a more productive way, believing that things will improve and
that you will be totally cured soon..
Action: Practice Uplifting Statements
Positive, uplifting statements that are true about yourself will give you an upward surge of
energy.
Keep the following statements near your bed so you can read through them each night.
‘I love my body and take good care of it.’

‘I am worthy of feeling 100% healthy.’
‘I know my blood pressure can improve.’
‘Everyday my blood pressure gets better and better.’
Perception
It is our individual perception of an event that determines our own body’s biochemical
reaction to a stimulus.
Focussing on ‘what is’ will only give you more of the same. In other words, if you keep
looking in the mirror and seeing a rash on your body, or acne on your face, and then
become depressed and worry all day about what you look like and what other people are
thinking of you, your condition will not change.
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Or, if you keep thinking about how much a failure you are, you will never attract anything
different towards yourself. Your state of mind will simply deteriorate. This form of
depression or negative emotion only attracts more negative thinking, more bad energy and
more of the same, with everything you do.
Hippocrates once said, ‘One man’s stress is another man’s ecstasy.’ You must change the
way you think.
Types of Pain
When things are not going the way you want, or the way you planned, you feel pain. This
pain manifests itself in one or a few of the following ways:
1) emotional pain
2) physical pain
3) mental pain
4) spiritual pain.
Spiritual or emotional pain will eventually manifest physically in the body. You will feel
tension in a particular part of the body; for example, headaches around the forehead area
are often caused by worrying about either past, current, or even future events.
You must know who you are, as who you are is source energy. There are many different
names for this. Some people refer to this as God or God Force, or the universe or universal
intelligence. Source energy is everywhere and is ‘all-knowing’. This means that whatever it
can create, it can also take away. Nothing is static or stable; everything is constantly moving
in and out, up and down, backwards and forwards, yin and yang, and so forth.
If you understand this, then you will find relief. This is because you will understand that
what has been created with your blood pressure can be uncreated. Your blood pressure can
be restored to its former glorious state. Your emotional state can also change back to its
former glory, full of powerful source energy and pureness.
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Accept where you are at this moment. Accept who you are in this moment and feel excited
about what the future holds for you!
Praise and Appreciation
In order to heal your blood pressure, you must think about how you feel about yourself. You
need to love yourself first and foremost and stop putting yourself down.
Start to praise yourself inwardly and see how it makes you feel (talk to yourself in your
mind). Praise yourself even for the smallest things. This may be new to you, because you are
probably so used to putting yourself down.
Many people, if given a compliment, often block the compliment immediately by saying
something negative about themselves straight after the compliment. For instance, if
someone pays a compliment to a lady by saying that she looks lovely in that red dress, she
may respond with, ‘Oh, this old thing! I’ve had it for years, and it was a cheap buy from the
sales.’ Instead of accepting and appreciating the compliment graciously (which is really a gift
to her), the lady has denied the person the joy of giving her this gift.
Many people have had a life of negative conditioning. It can be overcome. You can start to
think differently about yourself.
‘All that we are is the result of what we have thought. The mind is everything. What we
think, we become.’ – Buddha
Self-Talk
Typical negative self-talk includes thoughts such as:
‘I’m a failure.’
‘I’m stupid, I didn’t finish school and therefore I can’t succeed in life.’
‘I’m unlovable; all my relationships end up in ruins.’
‘I’m worthless, my parents never amounted to anything and neither will I.’
‘My parents told me I’m not good enough and I believe them.’
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Because you may have been subconsciously hearing and saying these things over and over
in your mind for many years, you will probably have convinced yourself that they are true.
But they are not true! It is only a surreal perception of yours, and this can be changed. When
you change it, so does your world change before your very eyes. Things will begin to look
wonderful to you and doors will start to open.
Louise Hay teaches the power of positive affirmations. In her book You Can Heal Your Life,
she provides many positive affirmations to oppose those negative, deep-set beliefs that
many people carry around. I recommend seeking out this book and feeling the benefits of
positive affirmations for yourself.
Being out of spiritual alignment — that is, not being on the right path or living the life your
soul intended — can have serious ramifications for the state of your skin and other areas of
health. It is so important to be happy with where you are in the present moment and to do
things that you enjoy. There are three things that should be inherent in everything you do:
1) acceptance
2) enjoyment
3) enthusiasm.
You may ask, ‘How do I get enthusiasm?’
The answer is: enjoyment + goal = enthusiasm.
Think about it and think about what you enjoy.
Then think of a goal you’d like to achieve and bang: instantly you will achieve enthusiasm —
that zest for life, that joyous state of being.
Chakras
On a metaphysical level, according to Eastern religions, certain areas in the body relate to
different energy centres, or chakras.
There are seven main chakras, and each holds a spiritual ‘lesson’ for our evolvement into
higher consciousness. They are vertically aligned down the midline of the body. They start at
the base of the spine and travel upward to the top of the crown of the head.
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Here is a brief summary of chakras:
Chakra Location Lessons
First Base of spine, legs, feet. The material world, e.g. family
and feeling safe at home.
Second Sexual organs, pelvic organs, Sexuality, work and physical

lower back, hips, bladder. desires.
Third Stomach, kidneys, adrenals, Self-esteem, ego and

spleen, mid-back. personality.
Fourth Heart, blood pressure, circulation, Love, forgiveness, compassion,

lungs, arms, shoulders, thymus. trust and commitment.
Fifth Mouth, throat, thyroid, Communication, will power,

oesophagus, neck. self-expression, judging.
Sixth Brain, nose, eyes, ears, Intuition, wisdom, mind, truth,

nervous system, pituitary. emotional intelligence.
Seventh Top of head, Spirituality, ability to trust life,

skin, muscle and skeletal faith, inspiration, selflessness.
system.
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The chakra system is highly involved and you may find it interesting to do further study to
understand them and the life lessons they provide.
When thinking about how you feel, think about the area of the body you feel it in, and then
work out which chakra energy centre is being affected. Once you’ve established the chakra
that is out of balance, think about the metaphysical lessons that could be in question here.
For example, if you suffer from a skin problem, ask yourself whether you are trusting what
the universe is laying out before you.
Are you watching the signs and taking notice of them?
Are you following your intuition?
Do you have faith that everything will work out okay for you?
Are you being selfish or selfless with those around you at work and at home?
Below are a few exercises you can do to help you centre yourself and relax. They can be
done anywhere at any time (except whilst driving!).
Exercise # 1: Chakra Lessons
When you are stressed, sit down quietly and concentrate on your body. See if you can feel
any tension or tightness anywhere, for instance in the stomach, chest area, throat area, or
head. Place your hands over this area, lightly touching. Take a deep breath and focus it into
the area. In your mind, ask ‘What is the problem?’ Whatever pops into your mind first, is the
answer.
Next, ask ‘What lesson can I learn from this situation?’ See what answers you receive while
you are sitting there in a relaxed state. These will be the issues you will need to deal with. If
you do not deal with them, the physical body will continue to feel tension in this area and
disease will start to manifest.
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Exercise # 2: Power Breathing
This exercise relaxes the body and mind and can quickly bring down the blood pressure.
Take five Power Breaths at least three times a day.
1. Inhale for a count of 5 seconds.

2. Hold for a count of 4 seconds.
3. Exhale for a count of 5 seconds.
4. Hold for a count of 4 seconds.
This is ONE power breath. Continue four more times.
Exercise #3: Slow the Pulse Down
By using the focused mind, we can slow down our pulse rate, heart rate and blood pressure.
This will normalise stress hormones and quickly bring the body back into balance.
When you start feeling stressed or anxious, feel the pulse on your wrist. You can do this by
using the 2nd, 3rd and 4th fingers of the left hand pressed firmly into the right wrist (right
palm faced upward). The thumb should be firmly placed under the right wrist with the three
left fingers pushed together in a line from the hand moving up the wrist (where your watch
would normally sit).
Once you can feel the pressure and speed of the pulse, in your mind say the words, ‘Slow
down … slow down.’ You will begin to notice a difference in the speed and strength of the
pulse, which means it is starting to slow down. When this happens, your blood pressure is
beginning to drop, the heart rate is slowing down and all metabolic processes are
normalising.
Sleep
Much repair work is done during sleeping hours. Sleep is an important factor in managing
stress; if you do not get enough, there can be serious consequences to the immune system
and the skin. If a person is sleep-deprived, the mind will become irritable, there may be poor
memory retention, poor reflexes, and the person may possibly become more emotional.
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Most of us think we need at least eight hours of sleep per night (in one block); however,
some people need only a few. The healthier you are, the less you require.
It is far better though to have two to three separate blocks of sleep rather than one large
block of sleep for, say, eight hours. For instance, two periods of three to four hours each
block would be enough for most people.
More than ten hours sleep can be quite disadvantageous to a person, causing a sluggishness
of the body and mind. Our spirit leaves the body during deep sleep and when it is away from
the body for long periods of time, the result can be a loss of muscle flexibility.
Animals understand this concept and instinctively take short naps throughout the day and
night and wake up in a much more natural way.
Humans have been conditioned because of our society to sleep and wake at certain
programmed times for an expected certain number of hours, whether it suits our natural
pattern or not.
If you can organise briefer and more frequent sleep periods, you will notice that your mind
is clearer, you have more energy and you will also feel better equipped to handle stress.
Therefore, if we take our 24-hour day and divide it into sections, we can start to bring in say,
two blocks of four hours (instead of one large chunk of eight hours). For those that require
even more sleep you could have another two hour cat-nap at another time. Six to eight
hours in total would be enough with the cat-naps included.
In our present system, we are asking our bodies and minds to go without adequate rest for
around 16 hours straight.
Some cultures, though, do have rest periods; for example, in European countries, they are
well known for having longer lunches and adequate sleep periods directly after lunch, then
working longer into the night when they are rested and more refreshed (rather than being
tired at the end of the day, as do Westerners).
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For many people these changes would not be difficult to achieve. However, for those
currently working traditional hours, such as 9am–5pm, you may wish to reassess your sleep
periods and incorporate some small changes with cat-naps.
With increased frequency of rest periods, the functions of the body such as hormones, body
metabolism and the adrenal stress glands would all operate more efficiently and in balance.
This will certainly benefit the circulation and heart to regenerate at a faster rate as well as
improving overall wellbeing.
Massages
Massages are very helpful to combat stress. They increase blood circulation and relax the
nervous system.
Counselling
Very important to reduce stress and unblock emotional issues of the past and present.
NLP (neuro linguistic programming) is an excellent start to changing thought processes

quickly – far quicker than seeing a psychologist and much more effective.
Herbs to Combat Stress
• St Johns wort
• Skullcap
• Passionflower
• Schisandra
• Withania
• Valerian
Vitamins
• B Group vitamins (especially B12)

• Vitamins C and E
Minerals
• Calcium and magnesium
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Chapter Thirteen
4 Exercises to Bring Down Blood Pressure
Exercise
There are some forms of exercise that are more supportive to the heart and blood
circulation than other forms.
The following list of exercises directly improves the circulation system and the heart.
What Are The Best Forms of Exercise for Hypertension?
1. YOGA (Hatha or Beginners Yoga) and / or TAI CHI

At least once per week of 1 ½ hours in duration
2. SWIMMING especially Breast stroke (in salt water pools/ocean)
At least once per week around ½ hour in duration
3. PILARTES
At least once per week around 40 minutes in duration
4. WALKING EVERY DAY in nature (parks and beaches) and up hills
Every day ½ hour daily
When Is the Best Time To Exercise?
Evenings are better than the mornings. This is because the negative ions (see explanation
below) in the air are much stronger and more numerous than in the daytime. Therefore, any
activity outdoors in the early evening is very beneficial to the whole body. It is also
recommended after the first two days of the Skin Program that you do some form of
exercise every day.
What are Negative Ions?
Negative ions are created in nature when air molecules break apart due to moving air,
moving water, radiation and sunlight.
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These ions have lost an electrical charge to them (an electron). Therefore, they are more
abundant around the beach, waterfalls and mountains.
Negative ions, when inhaled, increase the flow of oxygen to the brain, boosting energy and
elevating your mood. In large numbers they can cause you to feel a sense of euphoria and
can snap you out of a feeling of depression almost immediately.
This is one of the reasons why so many people love to go to the beach or be near a
waterfall. It provides an instant feeling of wellbeing. Air conditioning and indoor heating
depletes the atmosphere of negative ions and therefore will have the opposite effect.
This is why it is always better to exercise in nature rather than indoors in gyms. Also, every
home has its own built-in natural ioniser: the shower, which is another reason why you feel
so good after a shower.
Where Is the Best Place To Exercise?
Choose a place in nature to exercise — for example, at the beach, in a park, or bushwalking.
Using the beach or areas close to the water is very beneficial to the body due to the
elevation of negative ions in the air and the relaxation effect it causes.
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Chapter Fourteen
What Lifestyle Measures Are Necessary to Change?
• Remove electromagnetic frequencies or radiation – this will sap you of energy and
cause headaches, poor sleep, lower your immune system and cause major stress on
the body.
• Fill your life with joyful experiences and events.
• Always plan joyful experiences for you and your family to look forward to in the near
future
• Watch comedy movies and try not to watch the News on television.
• Start a hobby.
• Have a pet and make it part of your life.
• Go on short holiday breaks regularly.
• Keep your family and friends close to you and spend more time with them
(research shows you will also live a longer life)
1) Stress (see chapter on different coping techniques)
2) Exercise (see chapter on different exercises to help reduce blood pressure)
3) Diet – low in animal saturated fats, sugars and salt and high in Omega EFA’s and fibre
foods
4) Take appropriate supplements (as listed in earlier chapters)
High blood pressure will go down usually within 3 – 12 months depending on how many of
the above four lifestyle measures you undertake and providing the blood pressure is not
due to a secondary disease such as kidney disease, diabetes, thyroid etc.
Remember we are predominantly concerned here with primary hypertension not secondary
hypertension.
Ultimately you will need to make changes in your lifestyle, otherwise prescription
medications will need to be taken, and there are subsequent side effects to these (as
mentioned earlier).
Make an informed choice after speaking about all the alternatives and choices you have
with your doctor.
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Chapter Fifteen
DIET for Lowering High Blood Pressure
Frequently Asked Questions
Q.1 How Long Will It Take?
Around 2-3 months in total.
Your mental commitment and focus is also extremely critical in the end result.
Sometimes if there is a large amount of toxicity build up there can be side effects such as
headaches and fatigue in the first 2 weeks.
Eventually though, the organs will regain control and begin to function normally again. You
MUST be patient and you will succeed. This may take a few people 3-6 months (but think
about how long you’ve had this problem).
Q2. How Will I Feel?
During the first week, you will probably feel really tired and grumpy with headaches.
Cravings for sweets or other habitual foods can take hold. Then you may feel nausea and
sometimes constipated or notice erratic bowel changes. These are all caused from a sudden
withdrawal of your usual foods, including caffeine, alcohol or cigarette withdrawal
symptoms. These symptoms are normal and common during the first week.
Report to your medical practitioner if they become prolonged or of concern to you.
Q.3. When Is the Best Time to Start?
As soon as possible. Your blood pressure must be your first priority. People often say to me
that they have a lot of social functions planned. Well this may be so, and should not stop
you. You will however have to be extremely disciplined if you do go, or at least inform the
host you are on this Program and they may accommodate your needs.
If you drink a lot of caffeine or alcohol, it is advisable to gradually cut down on your intake at
least 1 week before you start. This will reduce withdrawal side effects.
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Q.4. What If I Cheat On The Diet?
You won’t ruin all your hard work, but you will ruin some of it. If you do cheat, that is still no
reason to give up. Just get back on track again. Tell your family to be part of your team and
to support you. That may mean that they all eat healthier and not buy junk foods. You will
need to clear out your pantry of any “temptations”, so that cheating is not an option at
home at least.
It will also be easier if you let your work colleagues know of your plans to gain their support
as well. People like to be helpful and enjoy being asked for emotional support.
The last thing you need is for a work colleague tempting you with offering you chocolate
biscuits!
Q.5. Are There Any Risks?
You may feel more tired or moody from the withdrawal of junk food or sugary foods etc.
See above.
Q.6. How Will The Diet Help Me?
* Reduce blood pressure into normal ranges
* Reduce toxic overload of the body
* Restore skin function, elasticity, softness, look and feel
* Increases energy
* Improve digestion
* Strengthen and normalizes the immune system
* Remove any nutritional deficiencies
Q.7. Will I be Eating Enough Protein?
Yes. There are different types of protein on the diet. Protein is very important for cell
regeneration. For vegetarians, there is a protein powdered drink as an additional
supplement called Thermo Phase Detox Powder. It is a low allergy based rice protein shake
which is high in nutrients and assists in the detoxification process. There is also a high
protein, vegetarian based green drink called “G-Tox Express”.
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Q.8. Can I Still Smoke or Take Drugs?

Preferably no. This applies to marijuana as well. Our aim is to ensure minimal toxins enter
the bloodstream. Taking other recreational or prescription drugs has the same negative
effect on the body.
Before You Start…..
“The Shopping List of Foods to Eat and Foods to Avoid”

TOOLS…. Fruit and vegetable electric JUICE EXTRACTOR
Electric Blender Jug
Teapot / tea strainer
Fruit & Vegetables
All fresh fruit and vegetables are allowed.
Frozen are fine as well.
Avoid: Tinned vegetables
Herbs, Spices & Sauces (dry or fresh)
All herbs and spices are good, especially, chilli, ginger, pepper, garlic, mint,
fenugreek seeds, sea salt (not table salt which is sodium chloride), soy sauce,
tamari sauce, turmeric, vanilla, sage, rosemary, parsley, paprika and oregano.
Avoid: Commercial sauces and table salt
Natural Sweeteners
Stevia powder , manuka honey, fruit juice and Xylitol powder
Avoid: Table sugar, aspartame, cyclamate, saccharin, sucralose (eg Splenda)
Dairy Substitutes
Soy milk, soy ice-cream, soy yoghurt
Goats milk and yoghurt
Sheeps milk and yoghurt
Almond milk, coconut milk, oat milk, rice milk, Coconut cream and coconut milk
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Avoid: Cows milk and all dairy products eg cheese, cream, butter, ice-cream, sweetened
cows yoghurt
Protein, Legumes, Nuts & Seeds
White fish, sardines, seaweed, salmon, tuna, seaweed, mackerel, whitebait, all fish
Eggs – organic or free range
Baked beans, soy beans, kidney beans, red beans, green beans, brown lentils, cannellini
beans, lima beans, mung beans, aduki beans, navy beans
Metagenics - Thermo Phase Detox Powder (make up as a smoothie with fruit)
Metagenics – G-Tox Express Powder (add 1 teaspoon to juice)
Aloe Vera Juice
Spirulina
Tofu
Wheatgrass
Sprouts
Almonds, brazil, pecans, macadamia, cashews, walnuts, pine nuts, pistachio and all other
nuts
Black eye peas , Yellow & green split peas, chickpeas
Sesame seeds, poppy seeds, Sunflower seeds, flaxseed/linseed, pumpkin seeds
Coconut
Avoid: Beef, mince, lamb, deli meats, large fish eg swordfish, shark, flake, peanuts, pork,
bacon, ham, sausages
Seed and Nut Butters
ABC (Almond, brazil and cashew) nut spread
Tahini spread (crushed sesame seeds)
Soy & Lecithin Spread
Avoid: Butter and margarine
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Grains
Brown rice, long grain basmati rice, wild rice
Rye bread
Rice crackers and rice cakes, rice bread
Millet, corn pasta, corn meal, corn flour
Soba pasta
Almond meal
Amaranth flour and bread
Quinoa flour and bread
Avoid: Cakes, pastries, wheat pasta, pizza, wheat, couscous, muesli bars, packaged sugary
cereals for breakfast
Snack Foods
Rice cakes, rice crackers, corn cakes
Corn chips, organic popcorn
Dark organic chocolate (70% cocoa)
Brown rice wafers, vegetable chips
Unsalted kettle chips
Avoid: Milk chocolate, sugary desserts and pastries, sweets, lollies, cookies, potato chips
(except unsalted kettle chips)
Oils - Essential Fatty Acids (good fats) – Cold Pressed
Flaxseed oil/ flaxseeds, sunflower oil / seeds, safflower oil, Sesame oil / seeds
Olive oil / olives, avocado /oil
Fish oil
Almond oil
Ghee (clarified butter)
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Avoid: Canola oil and peanut oil
Other Pantry Items to have Onhand
Desiccated coconut, canned coconut milk
Canned tomatoes
Natural vegetable stock
Lentil pappadams
Manuka honey
Soy yoghurt
Tahini Paste (crushed sesame seeds)
Hummus dip
Carob chocolate
Beverages
Purified water – at least 1.5 litres – 2 litres daily (8-10 glasses)
Fresh fruit and vegetable juices – (see juice recipe under Hydration chapter)
Fennel & fenugreek seed tea
Chamomile tea
Black ceylon tea (no milk)
Green or White tea (no milk)
Peppermint tea
Rosehip tea
Aloe Vera juice
Goji juice
Dandelion root tea / dried granules
Turmeric powder (with hot soy milk & honey)
Soy milk (Bonsoy or Australia’s Own)

69 | P a g e
Decaffeinated coffee
Hot water with lemon and honey
16 Useful Tips (before you start)
1. Wash your hands before cooking and eating. Prepare your food in a clean
kitchen.
2. Have loving thoughts when preparing food for yourself and for those you may be
cooking for.
3. Do not eat when you are upset or angry. Keep your mind in a happy and peaceful
state which will help digestion and absorption.
4. Always sit down when eating and eat slowly and consciously, being grateful for
each mouthful.
5. Chew each mouthful very well to assist the first part of digestion.
6. Try not to drink during your meal as it dilutes your digestive enzymes. 15 minutes
before and after your meal is optimal.
7. Try to eat at the same times every day; your body responds well to routine.
8. Drink 1.5 – 2 litres of purified water each day at room temperature.
9. Get at least 8 hrs sleep each night, including frequent cat naps, if necessary.
10. There is to be no major physical stress on the body in the first 3 weeks eg squash,
football, jogging, tennis or netball.
11. Eat fresh, seasonal and preferably ORGANIC produce. Vegetables that are in
season are cheaper and more nutritious.
12. Make sure you have done a big food shop before you start from the Shopping
List, so that you have enough food in the pantry and refrigerator and you don’t
go hungry. Take the Shopping List with you when you shop.
13. Do NOT skip meals. Eat frequently and change the variety of different foods
around all the time.
14. Try not to think in the traditional western way of “meat and 3 veg” which is
outdated and of less nutritional value. Lunch will be the main meal of the day
followed by breakfast and then dinner.
15. Become familiar with multi-level steamers eg dahl in the bottom, vegetables in
the middle and rice on the top.
16. Rent at least 4 funny videos for the weekend while you are at home. (nothing
scary or sad!)
70 | P a g e
A Few Recipes
Breakfast Smoothie...
Metagenics Thermo Phase Detox Power is a herbal and nutritional formula designed to
support healthy liver detoxification and promoting wellbeing through improved
physiological elimination of toxins.
It provides therapeutic levels of Silybum marianum (Milk thistle), taurine, glutamine and
other amino acids required for healthy, normal Phase II detoxification in the liver and other
organs.
Thermo Phase Detox also contains numerous other nutrients designed to assist in
maintaining healthy liver function. This pleasant, hypoallergenic powder is naturally
flavoured with vanilla and provides a balance of protein, carbohydrates and fats from rice
and sesame seeds. It is excellent for vegetarians, vegans and meat eaters alike.
Directions:
Add 1 ½ scoops Thermo Phase Detox Powder to 400ml of water or rice milk into a blender.
Add ¼ cup of any of the fruits listed above in the shopping list
1 dessertspoon of manuka honey.
½ scoop of Metagenics G-Tox Express Powder (or similar)
5 mls of Metagenics “Meta Oil” or Flaxseed Oil
Blend and drink
Meta Oil
A combination of oils designed to assist in the management of inflammatory conditions and

associated metabolic syndrome.
The essential fatty acids may have anti-inflammatory actions with beneficial effects on
blood lipids.
Each 5ml dose contains:-
Natural fish oil, Sesame oil, Flaxseed oil (Linseed oil), d-alpha-Tocopherol acetate
equivalent to d-alpha tocopherol, Natural orange flavour

71 | P a g e
Lunch or Dinner
Vegetable Soup Broth
(Also can be used as Vegetable Stock)
1 leek
2-3 onions
1 large piece of ginger
3 cloves of garlic
¼ green cabbage
¼ red cabbage
8 brussel sprouts
4 asparagus spears
1 parsnip
1 zucchini
3 potatoes
2 large broccoli
10 green beans
2 sticks of celery
3 large carrots
¼ pumpkin
1 bay leaf
4 large leaves of spinach or bok choy
Handful of fresh parsley, sage, thyme, oregano, rosemary
Pinch of sea salt and black pepper
12 cups of water (add more if required)
72 | P a g e
Directions
Chop up finely and place into a large saucepan the above vegetables and herbs.
Bring to the boil then simmer for 1 hour with the lid on. Allow to cool for 30 minutes.
Strain the vegetables and pour the liquid (broth) into a large container. It is the broth that
you will be drinking for lunch and dinner on Days 1 and 2. Place the vegetables into an
airtight container and freeze for later.
You can make ‘bubble and squeak’ with the left overs or vegetable frittatas etc and freeze it
for later on.
NB: If you are hungry at other times, you can drink more broth or water or alternatively you
can make another Thermo Phase Detox Powder protein shake.
OR
Chunky Vegetable and Lentil Soup (You can replace the lentils with any other legume
eg chickpeas)
Serves 4-6
2 x 400g canned lentils (must be thoroughly strained and washed)
3 celery sticks, chopped
4 carrots, chopped
2 onions, finely chopped
3 cloves of garlic chopped
¼ cup of leek, chopped
1 tablespoon of basil leaves, chopped
1 handful of parsley, chopped
2 potatoes, chopped
4 asparagus spears
8 brussel sprouts
½ cup of pumpkin, chopped
½ cup of green peas

73 | P a g e
½ cup of green beans, chopped
1 squeezed fresh lemon
8 cups of natural vegetable stock
8 cups of water
3 dessertspoons of cold pressed olive oil
Sea salt and black pepper to taste
Directions
Heat the olive oil and add chopped garlic, onions and leek.
Add the balance of vegetables and lentils.
Pour in the vegetable stock and water and bring to the boil.
Add salt, pepper and herbs to taste and more water if needed.
Simmer for 1 hour (keep the lid on).
OR
The Big Salad

In a large bowl, add any of the following ingredients to your liking. The more the better.
The focus here is on high water content foods, vitamins, minerals, protein, and fibre.
Lettuce, rocket, carrots, celery, asparagus, artichokes (canned), onion, red, yellow or green
capsicum, cucumber, alfalfa, mungbeans, green beans, sweet corn kernels, 3 bean mix,
avocado, red or green cabbage and shallots.
Extra Protein: Add one egg and/or canned salmon or sardines.
The Big Salad Dressing or Avocado & Garlic Dressing

Cold pressed virgin olive oil Cold pressed virgin olive oil
1 fresh lemon juice 1 ripe mashed avocado
Sea salt to taste 1 crushed garlic
1 fresh lemon juice
Ground black pepper & sea salt
74 | P a g e
Or
Organic Roast Chicken with Garlic & Lemon Vegetables
Organic free range chicken, thighs, breasts or wings. Place into lightly oiled baking tray.
Peel and cut up into medium pieces the following vegetables (if in season) and place into
the same baking tray as the chicken.
Carrots, pumpkin, onion, garlic, beetroot, sweet potato, potato, swede, parsnip, zucchini
and choko.
Add more olive oil brushed over the top. Then add sea salt, pepper, fresh or dried oregano
and 1/2 cup of fresh lemon juice. Turn chicken wings and vegetables so that they brown on
all sides. Bake for 40-45 minutes at approximately 200 deg. celcius. Until golden brown.
(For vegans & vegetarians – bake the vegetables without the chicken)
Dinner Recipes
Grilled, baked or stir-fried vegetables (use fresh herbs and spices from the Shopping List
above).
NB: Tamari Sauce, honey and sesame seeds are tasty condiments to vegetables, fish or
chicken.
PLUS A CHOICE OF PROTEIN FROM BELOW
* Grilled deep sea fish (no large fish eg sword fish or shark/flake), canned sardines,
canned salmon or tuna. (no smoked salmon)
* 2 Organic free range eggs (boiled or lightly fried in a small amount of olive oil or
ghee)- if you haven’t already had an egg for lunch.
* Grilled, baked or lightly fried organic free range chicken
* Lentils, chickpeas or other beans and legumes
(no quantity limit).
(NB: Chicken should only be eaten maximum once or twice a week.)
75 | P a g e
Or
Dahl
500g of green lentils
3 onions
1 clove of garlic
2 tsp tumeric powder
3 tomatoes peeled and chopped
1 tsp paprika powder
Sea salt
3 tbl cold pressed olive oil
Soak the lentils for ½ an hour.
Gently sauté onions and garlic until translucent. Add all the other ingredients (except lentils)
and cook for 10 minutes on a medium heat.
Strain the lentils and cover again to top of lentils, with fresh cold water. Bring to the boil and
then add in all the other ingredients. Reduce to a simmer until the mixture is thick and
slushy (over an hour).
Serve with rice or boiled vegetables.
OR
Fried Brown Rice & Egg Salad (cold or hot)
1 onion chopped finely
1 cup of cooked brown rice
2 raw eggs
2 asparagus chopped
2 zucchini chopped
2 carrots chopped
76 | P a g e
2 celery sticks chopped
¼ red and yellow capsicum
1 cup of cooked green peas
1 cup of sweet corn kernels
3 tbl of tamari sauce
2 tbl cold pressed olive oil
In a wok, heat the oil. Add the onions and cook until translucent. Add in the balance of all
the ingredients except the rice. When the ingredients are cooked (after 15 minutes) add in
the cooked rice.
Can be eaten hot or cold. Store leftovers in an airtight container in the refrigerator.
After Dinner
Water or the following herbal teas (no sugar or milk added)
Chamomile, gingko, fennel, fenugreek, liquorice, dandelion, rosehip, lemon, lemongrass and
ginger.
If you are still hungry after dinner, drink more of the vegetable broth you made earlier
(which you may like to keep in the freezer). Alternatively you can have another protein
smoothie shake.
10 Dietary Steps to Maintain Good Blood Pressure
1. Drink 8 or more glasses of water each day as well as fresh juices.

2. Eat fish (not large fish like shark or sword fish)...oily fish is best like
salmon 3-4 x per week as well as high protein foods for each meal.
3. Have 1-2 tablespoons of healthy oils daily eg fish or flaxseed oils.
4. Eat 3 – 4 cups of fresh vegetables daily (raw is better than cooked)
5. Eat a minimum of 2 pieces or 1 cup of fresh fruit daily.
6. Eat one small serve of a starchy carbohydrate once per day eg rice,
pasta or polenta.
7. Include a handful of fresh nuts and seeds each day. (no peanuts)
8. Avoid sugar, dairy and artificial additives etc.
9. Relax every day. Use the meditations and visualizations daily.
10. Be grateful for the food you have.
77 | P a g e
Chapter Sixteen
Conclusion
Hypertension or high blood pressure does not have to equate to disease and debility and
can be prevented.
Prescription drug therapy can be avoided, but only when the person has attended to all the
factors mentioned in this eBook.
Ensure that you visit your GP or Naturopath to have regular Blood Pressure check- ups so
you can stay on top of things and your blood pressure doesn’t get out of hand.
Doing what we love to do, being with people who make us happy and that we can share
experiences and have a useful purpose, are all important factors to keeping us youthful with
normal blood pressures.
Good nutrition, clean water and lots of exercise are all critical factors to a healthy
cardiovascular system and heart health.
According to those cultures where high blood pressure is non-existent and who live long,
healthy and happy lives....family and friends and close knit support groups are other key
factors.
We only have one life so do what you love to do, stay healthy and have fun!
78 | P a g e
CONGRATULATIONS!
Now you can start implementing all the above strategies to bring down your blood
pressure the natural way.
My sincere wish is that you take all this information, the products and dietary advice
and use it to create the healthy lifestyle you deserve.
I hope that I will soon be able to tell your success story to the thousands worldwide
who aspire to achieving a lower blood pressure, without the use of prescription drug
therapy.
I wish you all the best on your journey, and please, if you have any
questions or comments, email me as I would love to hear from you ☺
Yours in good health!
Linda M Parker ND
info@lindaparker.com.au
79 | P a g e

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“How to Lower Blood Pressure

Using Foods, Herbs and Natural Supplements”

Got High Blood Pressure?

Appointments can be made by www.lindaparker.com.au/contact where you can send off

Copyright © 2010 Linda M Parker ND

Published by Lindpark Creations Pty Ltd

Chapter One Are You At Risk of High Blood Pressure? .............................................................. 8

Chapter Two What are the Symptoms of High Blood Pressure?................................................ 9

Chapter Four Causes of High Blood Pressure ............................................................................ 11

Chapter Five Mainstream Medicine Treatments ...................................................................... 13

Chapter Six Hydration ............................................................................................................. 15

Chapter Seven Which Herbs Reduce High Blood Pressure? ........................................................ 28

Chapter Eight Which Herbs Reduce High Blood Pressure? ........................................................ 31

Chapter Thirteen 4 Exercises to Bring Down Blood Pressure .......................................................... 61

Chapter Fourteen What Lifestyle Measures Are Necessary to Change? .......................................... 63

Chapter Fifteen DIET for Lowering High Blood Pressure ............................................................... 64

Chapter Sixteen Conclusion............................................................................................................ 78

There are 2 different kinds:

1. Primary Hypertension or Essential Hypertension

Hypertension is associated with an increase in cardiovascular disease and death and

Why is High Blood Pressure Dangerous

These Risk Factors are as follows:

• Black or racial background – 30% greater risk

This figure should be less than 82mm Hg

How Is Blood Pressure Measured?

4 Main Causes of High Blood Pressure

Obesity is a major factor in hypertension. This is due to:

• Increased cardiac output – ie more pressure on the heart to pump blood

* High amounts of sugar and table salt.

* Alcohol intake (even moderate amounts can cause acute hypertension)

* Smoking. Nicotine and sodium induce adrenal stimulation causing increased

* Stress – can be a single causative factor in many hypertensives

* Pseudoephedrine (used in cold and allergy drugs)

These drugs are associated with many side effects.

Diuretics ("water pills")

Examples: Diamox and Lozol

Examples: Sectral and Tenormin

Calcium channel blockers

Examples: Norvasc and Cardizem

Angiotensin converting enzyme inhibitors (the "ACE inhibitors")

These drugs can lower blood pressure by dilating the arteries

Examples: Lotensin and Capotin

Some of the Side Effects

How Much Should You Drink?

When Should I drink?

Benefits of Drinking Water

• Moisturises dry skin

What is the Best Type of Water to Drink?

What’s In Tap Water?

3. Fluoride – is added because it is supposed to be good for our teeth. However

6. PCB’s (poly chlorinated biphenyl). A toxic organic compound that bio-accumulates in

7. Synthetic hormones – eg from the contraceptive pill or hormone replacement

Metaphysics and Water

Blood Cleansing Juice

• Alkalise the blood

• High in iron and manganese, magnesium, sodium and potassium

(do not use canned beetroot – only fresh)

• Contains high amounts of sulphur, calcium and iodine

• Great alkaliser of the blood

• A good diuretic, it helps to eliminate toxins

• High in Vitamins C, E and B group vitamins

(do not use grapefruit in cases of stomach ulcers, or colitis etc)

• High in Vitamin C and Vitamin A