How to Reduce High Blood pressure without Pills 


    About Your Blood Pressure

    Blood pressure is the pressure of blood in the arteries as the heart pumps it around the body. The arteries are little elastic tubes which expand and stretch as blood is pumped through them. These arteries relax in between the heart beats.

    The blood flow and blood pressure surge each time the heart contracts. The peak pressure is called the systolic pressure. The pressure falls as the heart relaxes to refill. This lower pressure is called the diastolic pressure. When blood pressure is taken, both of these measurements are recorded.

    The first (or top) measurement is the systolic (see graphic on the left), and the second (or bottom) measurement is the diastolic (see graphic on the right).

    Blood pressure can be influenced by several factors, some of which are outside our control, such as race, genetic factors and age. There are, however, some controllable factors such as obesity, activity level, stress and a number of dietary factors.

    Blood pressure varies from moment to moment. It can change depending on whether you are standing, sitting or lying down. Other things that can affect it include exercise, anxiety, eating, the time of the day and many other factors.

    Often the first time a patient sees a new doctor, their blood pressure will be raised, but as they get to know the doctor better, and feel more at ease, the readings will, on average, be lower. All of which leads us to ask...

    What is Normal Blood Pressure?

    The average systolic reading is 120 or less. The average diastolic reading is 80 or less. However, the occasional reading greater than 140/90 does not necessarily mean that you have High Blood Pressure. However, it is advised that you visit your doctor for it to be checked out.

    Because of this variation in blood pressure, it is essential that blood pressure is measured on more than one occasion to get the best assessment of an individual's average blood pressure. In some cases doctors may suggest that the individual uses one of the digital machines to monitor their own blood pressure in the relaxed atmosphere of their own homes.

    Prolonged high blood pressure damages blood vessels and organs in the body. Conditions most closely linked with high blood pressure include:-

    1. Coronary heart disease (including angina pectoris, myocardial infarction and sudden death)
    2. Stroke
    3. Kidney failure
    4. Heart failure.

    What can we do about High Blood Pressure?

    Firstly, see your medical advisor, follow the advice given, then include the following in your treatment.

    1. Cut down your salt intake. Westerners use too much salt. Forget the take-aways, add minimal salt to your cooking to maintain its flavour and remove the salt cellar from the table.
    2. Increase your potassium intake, by increasing the fruits and vegetables in your diet.
    3. Watch your weight. By sensible eating and exercise, get down to the recommended weight for your height, and your correct waist:hip ratio (see the section on weight management). Being overweight is one of the leading causes of high blood pressure.
    4. Cut the alcohol. Three or more alcoholic drinks (males) can produce a risk factor of high blood pressure up to three times greater than in non-drinkers. The higher the consumption, the greater the risk.

    (Source: "Heart Health Resource Manual" by the National Heart Foundation of Australia.)

    Why not check out the Free Health Course that is available? One lesson is entitled "Healthy Heart, Healthy Bones". 


    Anti-inflammatory foods and depression

    We do not advocate the standard Australian Diet (apropriately called SAD) However when It comes to reducing Inflammation here are a few points to consider.As a report from the National Institute of Allergies and Infectious Diseases reported

    While today’s modern diet may provide beneficial protection from micro- and macronutrient deficiencies, our over abundance of calories and the macronutrients that compose our diet may all lead to increased inflammation, reduced control of infection, increased rates of cancer, and increased risk for allergic and auto-inflammatory disease. 

    Here  is a list of our top pics of anti-inflammatory foods. No surprise there they are all pant based.




    1. Green leafy vegetables

    2. brocoli

    3. blueberries

    4. ginger

    5. Turmeric

    6. beetroot

    7. Pineapples

    8. Flaxseed

    9. Walnut

    10. Papaya








    T Tanaka, K Kouda, M Kotani, A Takeuchi, T Tabei, Y Masamoto, H Nakamura, M Takigawa, M Suemura, H Takeuchi, M Kouda. Vegetarian diet ameliorates symptoms of atopic dermatitis through reduction of the number of peripheral eosinophils and of PGE2 synthesis by monocytes. J Physiol Anthropol Appl Human Sci. 2001120(6):353 - 361.


    J M Sowden, J Berth-Jones, J S Ross, R J Motley, R Marks, A Y Finlay, M S Salek, R A Graham-Brown, B R Allen, R D Camp. Double-blind, controlled, crossover study of cyclosporin in adults with severe refractory atopic dermatitis. Lancet 1991 338(8760):137 - 140.


    P Krupp, C Monka. Side-effect profile of cyclosporin A in patients treated for psoriasis. Br J Dermatol. 1990 122 - Suppl - 36:47-56.


    How much water should I Drink?


    Your body's major organs have first call on the water, and your skin gets only what is left, therefore, drinking sufficient water will help keep your skin supple and plumped up, lessening the visibility of fine lines and wrinkles.

    Drinking water is great news for those who are trying to lose weight. A water shortage in your body can make you think you are hungry when in actual fact you are thirsty.

    Increase your water intake, and if you feel hungry between meals, have another glass of water. Those "hunger pangs" are most probably your body crying out for more water.

    Scientific Studies Show Water May Lengthen Your Life!

    There have been more than 150 studies worldwide on the impact of water on health. Among the findings are

    1. Men who drank 6 x 250ml (8 oz) glasses of water each day were only half as likely to develop bladder cancer than those who drank just a glass per day. (Harvard School of Public Health, Boston)
    2. Water drinkers reduced their risk of breast cancer by 79%. (Centre for Human Nutrition at the University of Sheffield, United Kingdom)
    3. Women who drank more than five glasses of water a day reduced their risk of colon cancer by 45%. (Fred Hutchinson Cancer Research Centre, Seattle, Washington)
    4. Sufficient water is as important to heart health as other factors such as diet, exercise, and abstinence from smoking.

    Healthy men who drank 5 or more glasses of water every day had a 54% decrease in the risk of fatal coronary heart disease compared with those who drank only 2 glasses of water.

    Women who drank 5 glasses of water lowered their fatal heart attack risk by 41%.

    People who replaced some of the water with other fluids, such as fruit juice, milk, or soda drinks, did not receive the same protection. (Loma Linda University and Medical Centre, California)

    Don't take water for granted. Start today replenishing your body, and begin to reap its many rewards.


    Nuts about lowering cholesteol?

    Image result for eating nuts everyday

    1. Reduce the use of saturated fats (fats which are solid at room temperature)
    2. Reduce the amount of cholesterol (animal foods) in the diet.
    3. Add soluble fibre, such as found in oats, beans (legumes), fruits and vegetables
    4. Make sure you are not eating more calories than you need
    5. Reduce your weight, if overweight
    6. Sugar and saturated fats eaten together increase blood cholesterol levels more than when eaten alone
    7. Check out your stress management skills
    8. Don't smoke
    9. Consider enrolling in the Free Health Courses on offer.


    Salas-Salvadó J, Casas-Agustench P, Salas-Huetos A. Cultural and historical aspects of Mediterranean nuts with emphasis on their attributed healthy and nutritional properties. Nutr Metab Cardiovasc Dis. 2011 Jun;21(Suppl 1):S1-6.


    Ros E. Health benefits of nut consumption. Nutrients. 2010 Jul;2(7):652-82.


    Li N, Jia X, Chen CY, Blumberg JB, Song Y, Zhang W, Zhang X, Ma G, Chen J. Almond consumption reduces oxidative DNA damage and lipid peroxidation in male smokers. J Nutr. 2007 Dec;137(12):2717-22.


    Sabaté J, Oda K, Ros E. Nut consumption and blood lipid levels: a pooled analysis of 25 intervention trials. Arch Intern Med. 2010 May 10;170(9):821-7.


     Legumes and longevity?




    At last beans peas and other legumes are resuming their rightful place in our menus. More and more people are becoming nutrition conscious, and are becoming aware of the value of these wonderful foods.

    Legumes provide a very nourishing, very economical, and varied diet.

    There are at least twenty-four kinds of peas, beans and lentils.

    Legumes are very filling and satisfying, and have a low Glycaemic Index, which means that the carbohydrates which they contain are digested and absorbed at a slower rate, thus providing that satisfied full feeling for longer, and that can be of great help if you are fighting the “battle of the bulge”!

    At the 3rd International Congress of Vegetarian Nutrition (1997) Dr Gary Fraser, from the Loma Linda University, spoke of the benefits of legumes, especially in the diets of those who chose to include meat in their menus. It was reported that a frequent consumption of legumes was linked with a decreased incidence of pancreatic and colon cancer among those who ate meat.

    Research had shown that those who frequently included white and red meats in their diet were more likely to develop colon cancer, but the frequent consumption of legumes was a protective factor.

    Eating legumes frequently is not without its initial problems, especially for the beginners!

    Legumes contain certain compounds which the body cannot break down. When these reach the lower intestine, the resident intestinal bacteria react, sometimes violently, producing flatulence. Take a hint -- introduce legumes slowly into your diet, make sure they are always well cooked, and you should have very little trouble.

    A very effective method of combating this problem is to soak the beans in the usual way (see below) and then drain them and spread them out on a towel and allow to sprout for a couple of days, until the sprout just begins to appear. Cook them in the normal way. The sprouting changes the indigestible compounds to ones that are completely digestible, thus eliminating the problem, as well as reducing the cooking time

    Preparing the Beans

    Place the dry beans in a large container. Cover with plenty of cold water. Allow to soak for a period of at least 8 hours. In hot or humid climates, allow them to soak under refrigeration, otherwise change the water frequently.

    To cook, if possible use a heavy-bottomed pan with lid. Take the beans from the soaking water. DO NOT COOK THE BEANS IN THE WATER IN WHICH THEY HAVE BEEN SOAKED. Doing so will encourage the production of intestinal gas.

    Cover the beans with at least 5cm (2 inches) water. Bring the beans to the boil, and boil rapidly for 10 minutes, then reduce heat and simmer, covered, until tender. Do not stir. Stirring breaks the skins, releases starch, and encourages the beans to stick to the bottom of the pot. Add more water if necessary.

    Adding just 1 teaspoon of oil will help prevent foaming and produce a better textured bean.

    Try freezing your beans. This actually improves them, whether they are frozen before or after the cooking process.

    Soak and cook a large amount, then divide into "recipe-sized" portions, place in sealable plastic bags or containers, and you have your beans ready-cooked next time you wish to prepare that favourite recipe.

    Tomato-Bean Soup

    (or "Soup in 5 minutes")

    1/2 cup water
    1 small onion, chopped
    1 stalk celery, chopped
    425g can tomatoes, chopped
    310g can mixed beans (or your choice)
    1/2 teaspoon basil
    3 sprigs parsley

    1. Heat water and saute onion and celery in it until soft.
    2. Place all ingredients in food processor, and process until smooth.
    3. Heat in saucepan or microwave. Serve topped with a dollop of light sour cream or low-fat yoghurt, or with a sprinkling of home-popped corn. Serves 3.

    Go to Legume Recipes for more recipes of your choice. These will be added to from time to time.

    Do you have any queries? If so, please contact us, or go to the Recommended Links page, and click on the Sanitarium Nutrition Education Service link for more delicious recipes, and a Nutritionist to answer your questions.

    Video Sources

    I. Darmadi-Blackberry, M. Wahlqvist, A. Kouris-Blazos, et al. Legumes: the most important dietary predictor of survival in older people of different ethnicities. Asia Pac J Clin Nutr. 2004;13(2):217-20.


    W. Chang, M. Wahlqvist, H. Chang, C. Hsu, M. Lee, W. Wang, C. Hsiung. A bean-free diet increases the risk of all-cause mortality among Taiwanese women: The role of the metabolic syndrome. Public Health Nutr 2012 15(4):663 - 672.


    S. J. Nechuta, B. J. Caan, W. Y. Chen, W. Lu, Z. Chen, M. L. Kwan, S. W. Flatt, Y. Zheng, W. Zheng, J. P. Pierce, X. O. Shu. Soy food intake after diagnosis of breast cancer and survival: An in-depth analysis of combined evidence from cohort studies of US and Chinese women. Am. J. Clin. Nutr. 2012 96(1):123 - 132.


    S. M. Krebs-Smith, P. M. Guenther, A. F. Subar, S. I. Kirkpatrick, K. W. Dodd. Americans do not meet federal dietary recommendations. J. Nutr. 2010 140(10):1832 - 1838.


    S. E. Fleming, A. U. O'Donnell, J. A. Perman. Influence of frequent and long-term bean consumption on colonic function and fermentation. Am. J. Clin. Nutr. 1985 41(5):909 - 918.


    M. Zanovec, C. O'Neil, T. Nicklas. Comparison of Nutrient Density and Nutrient-to-Cost between Cooked and Canned Beans. Food and Nutrition Sciences 2011 2(NA):66-73.


    Y. Zhang, H. Kang, B. Li, R. Zhang. Positive effects of soy isoflavone food on survival of breast cancer patients in China. Asian Pac. J. Cancer Prev. 2012 13(2):479 - 482.


    D. M. Winham, A. M. Hutchins. Perceptions of flatulence from bean consumption among adults in 3 feeding studies. Nutr J 2011 10(NA):128.


    H. M. Spiro. Fat, foreboding, and flatulence. Ann. Intern. Med. 1999 130(4-Pt-1):320 - 322.


    R. Sandler, N. Zorich, T. Filloon, H. Wiseman. Gastrointestinal Symptoms in 3181 Volunteers Ingesting Snack Foods Containing Olestra or Triglycerides. Ann Intern Med. 1999 130(NA):253-261.


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