A Natural Blood Pressure-Lowering Program

fruit_bowlCheck out these tips for healthy blood pressure from Dr. Earl Mindell:

  • Maintain a healthy weight.

  • Get some moderate exercise at least 30 minutes every day or 45 minutes three to four times a week.

  • Eat a low-fat, low-sodium, low-sugar diet emphasizing whole, fresh foods, especially vegetables, grains, and plenty of fiber.

  • Avoid refined, packages, and processed foods.

  • Limit alcohol consumption to two drinks per day or less.

  • Avoid coffee.

  • Stop smoking.

  • Avoid drugs that raise blood pressure.

  • Drink plenty of water.

Daily vitamins (in addition to a good high-potency multiple vitamin)

  • Vitamin C, 1,000 to 2,000 mg

  • Vitamin E, 400 IU daily (800 IU total)

  • Magnesium, 500 to 800 mg

  • Calcium, up to 500mg

  • Zinc, 10 mg daily

  • Carnitine, up to 1,000 mg, three to four times daily between meals

  • Coenzyme Q10, 30 to 90 mg daily

Herbs

You can take these herbs alone or in a formula that combines them. They come as tablets or capsules or in a liquid tincture. Check with your pharmacist about any herb-drug interactions that might be a concern if you’re taking one or more prescription or nonprescription medications.

  • Cayenne

  • Dandelion (acts as a diuretic)

  • Dong Quai

  • Garlic (eat fresh or take the odorless pill three times a day

  • Gingko biloba (improves blood flow to the extremities)

  • Ginsing

  • Hawthorn (strengthens the heart)

Foods

  • Fresh fruits and vegetables

  • Fresh celery (four stalks a day has been known to significantly reduce blood pressure – try drinking carrot/celery juice mix daily)

  • Cold-water, deep-sea fish (cod, mackerel, sardines, salmon, herring)

  • Olive oil (instead of vegetable oils or butter)

  • Onions

Mindell, Earl L., Virginia Hopkins. Prescription Alternatives. McGraw-Hill Companies, Inc. (2003) pp. 141   [BUY]

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