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BLOODPRESSURE
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BLOODPRESSUREby DANIEL CRISAFI, PhD
magazine presents

Copyright ©2009 by Daniel Crisafi, PhD, and Active Interest Media, Inc.
All rights reserved. No part of this booklet may be reproduced, stored in an electronic
retrieval system, or transcribed in any form or by any means, electronic or mechanical,
including photocopying and recording, without the prior written permission of the
publisher, except for the inclusion of quotations in a review.
Published by:
Active Interest Media, Inc.
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El Segundo, CA 90245
This booklet is part of the Better Nutrition Healthy Living Guide series. For more information,
visit www.betternutrition.com. Better Nutrition magazine is available at fine natural health
stores throughout the United States. Design by Aline Design: Bellingham, Wash.
The information in this booklet is for educational purposes only and is not recommended
as a means of diagnosing or treating an illness. All health matters should be supervised by
a qualified healthcare professional. The publisher and the author(s) are not responsible for
individuals who choose to self-diagnose and/or self-treat.

BLOODPRESSURE
CONTENTS
Introduction: Are You at Risk?...........................................4
Chapter One: Dietary Changes.......................................... 8
Chapter Two: Specific Nutrients......................................12
Chapter Three: Low Blood Pressure Lifestyle.........22
Chapter Four: Medical Care...............................................29
Selected References.................................................................31

4 B L O O D P R E S S U R E
Introduction
Are You at Risk?
W
e can’t see it, touch it, hear it, smell it, or taste it. That makes
blood pressure easy to ignore. But we can measure blood pres-
sure, and it’s not looking good. The Centers for Disease Control
and Prevention estimate that 90 percent of middle-aged American adults
will eventually suffer from hypertension. And because blood pressure is
so easy to ignore, almost 30 percent of people with hypertension are bliss-
fully unaware of their own condition.
Ignorance may be bliss in some cases, but not when it comes to blood
pressure. High blood pressure—measured at 140 mmHg over 80 mmHg
or higher—is aptly called “the silent killer.” It can lead to stroke, enlarged
heart, congestive heart failure, kidney and eye damage, atherosclero-
sis (hardening of the arteries), mental decline, and early death. In fact,
in 2002, hypertension was cited as a leading or contributing factor in
277,000 American deaths.
Hypertension typically has no symptoms, but it packs a wallop.
Paradoxically, hypertension occurs most frequently in developed, West-
ern societies. Our culture of plenty has not resulted in plentiful health.
Although the typical Western diet may satisfy our cravings for fat, salt,
and sugar, it has left many of us obese and malnourished. Although our
Western lifestyle appeals to our couch-potato inclinations, it has made us
susceptible to life-threatening illnesses like hypertension. The so-called
“good life” may not be so good for us after all.
Defining Blood Pressure
Blood pressure is the force of the bloodstream against the walls of the
arteries as they send blood from the heart to the rest of the body. At the
end of each artery, tiny blood vessels called arterioles deliver blood to all
the tissues. When the walls of the arterioles tighten, blood pressure goes
up. When those walls relax, blood pressure goes down.
What do those blood pressure numbers mean? The higher number re-
fers to systolic blood pressure, which refers to the pressure exerted when
the heart contracts. The lower number, the diastolic pressure, measures
the rests between heartbeats.
Most hypertensive Americans have “essential hypertension,” a form of high
blood pressure with no clear cause. Rarely, high blood pressure is caused by

underlying health issues such as kidney disease or congenital problems. We
call this “secondary hypertension.” “Gestational hypertension” may occur
during pregnancy, and is implicated in low birth weight and early delivery.
Who Becomes Hypertensive?
High blood pressure does not discriminate: It affects every social class, ev-
ery race, and every age. However, certain groups are especially vulnerable to
hypertension, according to the National Heart, Lung and Blood Institute:
• Men over 45 years old and women over 55 face a higher risk of hy-
pertension than younger people.
• Men are more susceptible to hypertension than women.
• African Americans are more likely to experience high blood pressure
than white Americans.
• Those living on or near the poverty line are more likely to develop
high blood pressure than those who are not poor.
• People with diabetes face a higher risk of hypertension.
• Overweight people are more likely to have high blood pressure.
Watch Out For Prehypertension
Prehypertension typically precedes full-blown hypertension. If your
blood pressure is between 120/80 and 139/89, you have prehypertension.
While rising blood pressure is usually associated with advancing age, it
strikes younger Americans, too.
In a study featured in the Annals of Internal Medicine, researchers ex-
amined nearly 20 years of blood pressure readings from 3,560 18- to
30-year-old adults. Almost one in five of these young adults had devel-
oped prehypertension.
As they got older, these prehypertensive young adults faced a higher risk
of hypertension, diabetes, low HDL (“good”) cholesterol, and increased
calcium in their coronary arteries. “People with a lot of calcium in their
coronary arteries are more likely to have heart attacks and strokes, and
these outcomes might be avoidable by keeping blood pressure low when
you’re young,” states study researcher Mark J. Pletcher, MD, MPH.
Risk Factors For
Hypertension
We can’t do anything about our age,
race, or gender. But we can control many
of the other risk factors for hypertension,
such as obesity, poor diet and lifestyle choices,
and lack of proper medical care.
B L O O D P R E S S U R E 5

Obesity
We’re in trouble. An estimated 65 percent of Americans are overweight,
and 31 percent are obese. A plethora of factors contribute to excess weight:
unstable blood sugar levels, genetic makeup, childhood obesity, medical
problems, a diet high in fat and sugar, and inactivity. Our super-sized
fast-food meals and evenings in front of the television or computer are a
dangerous combination. In addition, our labor force is increasingly likely
to sit behind a desk than do physically active work.
Obesity gets the blame for at least two-thirds of hypertension cases. Rea-
sons include the effects of obesity on insulin sensitivity, kidney health,
and hormone levels.
• Being overweight contributes to insulin resistance, a metabolic dis-
turbance that can lead to full-fledged diabetes. Insulin resistance is
also implicated in hypertension.
• Being overweight can cause or worsen kidney disease, and the kid-
neys help regulate blood pressure. High blood pressure can damage
the kidneys, kidney damage further raises the blood pressure, and
the vicious cycle continues.
• Our fat tissue andkidneysgenerateacomplicatedsystemofhormones.
These hormones determine the width of the arteries and therefore the
pressure of the blood in the arteries. In addition, abdominal fat leads
to a heightened production of the hormone insulin.
The expanding girth of the American public has led to expanding rates
of hypertension, as well as insulin resistance and chronic kidney disease.
Sadly, this trend of obesity shows no signs of abating. From 1999 to 2004,
The National Health and Nutrition Examination Survey (NHANES) found
a significant increase in excess weight in children and adolescents, as well
as rates of obesity in men.
An estimated one in three American adults is now afflicted with hyper-
tension, and the Center for Human Nutrition has made some disturb-
ing projections. Based on NHANES studies from the 1970s to 2004, if
we don’t change our ways, 86 percent of American adults are likely to
be overweight or obese by 2030. That figure is predicted to reach 100
percent by 2048.
Metabolic syndrome
Also known as Syndrome X or insulin resistance, metabolic syndrome is
one of the unfortunate by-products of our ever-fatter culture. The result of
our radical change in diet, physical activity, and social structure, Syndrome
X refers to a cluster of conditions that travel in packs: obesity, high blood
pressure, high triglyceride levels, and low HDL (“good”) cholesterol.

Insulin is a critical hormone responsible for balancing blood sugar lev-
els. The pancreas releases insulin when blood sugar levels get too high. In-
sulin pulls the excess glucose (sugar) into the liver for short-term storage,
or into fat tissue for long-term storage. When insulin attaches to a cell, it
sends a message to glucose transporters to push glucose into the cells and
out of the bloodstream.
In metabolic syndrome, however, those glucose transporters start ignor-
ing insulin, so the cells are unable to pull sufficient glucose from the blood-
stream. As a result, more insulin barges into the bloodstream, damaging
the cardiovascular system and raising blood pressure. It’s like screaming at
someone who’s stone deaf: you’re not getting your message across, but all
the noise you’re making is upsetting the whole neighborhood.
Stress
Our bodies were built for a world in which most of us no longer live.
Stress releases adrenal hormones that produce our primitive “fight-or-
flight” reaction: They sharpen our senses, tense up our muscles, and pre-
pare our cardiovascular system for increased exertion. Certainly, a mod-
erate level of stress can be useful, providing an edge that helps us give a
livelier speech, take a better exam, or approach our employer for a well-
deserved raise.
Unfortunately, our “fight-or-flight” response often gives us more of an
edge than we need. It prepares us to face a charging bull or escape a
burning building. However, our stress is more likely to revolve around
an unhappy spouse, overdue bills, or the oldest daughter getting her eye-
brow pierced. The body’s exaggerated response to these ordinary stressors
is like the fire department crashing through the front door to put out a
birthday candle.
How does stress affect blood pressure? The body responds to mental,
emotional, physical, and environmental stress by generating a power-
ful hormone called cortisol. Cortisol pushes stored reserves of sugar, fat,
protein, vitamins, and minerals into the bloodstream to the areas of the
body that need them most. If stress is extreme and/or prolonged, cortisol
levels rise.
We need cortisol to survive, but extended high levels of this hormone con-
tribute to a host of bodily ills, including hypertension. Cortisol triggers the
secretion of insulin and speeds up the metabolism of fat and carbohydrates
for quick energy. A heightened appetite results, typically leading to weight
gain. Interestingly, cortisol-related weight gain seems to accumulate around
the abdomen. Abdominal fat is associated with metabolic syndrome, which
includes high blood pressure. In fact, abdominal fat is known as “toxic fat”
because it has been linked to heart attacks and strokes.

Chapter One
Dietary Changes
F
ortunately, a blood-pressure-friendly diet also supports necessary
weight loss, along with healthy levels of blood sugar, lipids, and
cholesterol. When you make smart dietary changes, you’re creating
a climate in which your body can find overall balance and well-being.
“Dietary Approaches to Stop Hypertension”—known as the “DASH”
diet—is widely recommended for hypertensive patients. The DASH diet
restricts salt and saturated fat and emphasizes fruits, vegetables, and low-
fat dairy products. The Joint National Committee on Prevention, Detec-
tion and Treatment of High Blood Pressure recommends the DASH diet
for all hypertensive patients.
Specific recommendations of the DASH diet are as follows:
• Only 30 percent of total caloric intake from fats.
• Eight to 10 servings of fruits and vegetables daily.
• Seven or eight servings of whole grains daily.
• No more than five servings of seeds and nuts each week.
The evidence supporting the blood pressure benefits of DASH is clear,
but compliance appears to be poor. Phillip B. Mellen, MD, MS, of the Hat-
tiesburg Clinic in Hattiesburg, Miss., and colleagues, investigated some
of the data from the 1988-1994 and 1999-2004 NHANES study. Only
7.3 percent of individuals diagnosed with hypertension were following
the DASH diet. The rate of dietary compliance was lowest among young
people, the obese, and African-Americans.
Effect of Diet on Weight
If you’re overweight and you start eating a healthy diet, you will lose
weight. That may have the biggest impact on blood pressure. The University
of Pavia’s Robert Fogari, MD, and colleagues challenged 220 overweight—
but not obese—hypertensive adults to lose five percent of their body weight
within six months. These men and women had been diagnosed with stage 1
hypertension, which refers to blood pressure between 140/90 to 159/99.
After six months, 59 percent of the women and 53 percent of the men had
met this goal. A little more than half of that group brought their blood pres-
sure down to a healthy range, below 120/80.The results of this study were
presented at the American Heart Association’s 61st Annual Fall Conference
of the Council for High Blood Pressure Research, in Tucson, Ariz., in 2007.

The moral of the story? Even modest weight loss—as little as 10 pounds—
can normalize blood pressure readings. And we can achieve weight loss
through a diet high in fruits, vegetables, whole grains, and low-fat dairy
foods, and low in fat, sodium, and refined sugar and flour.
Role of Dietary Fat
Early humans were hard-wired to crave high-fat foods because they are
dense in calories and helped ensure the survival of the species. In modern
societies, famine is unlikely, but we still have that primitive craving. Fur-
thermore, since most of the flavors in foods are fat soluble, fattier foods
taste better. Paradoxically, the craving that once ensured our survival now
appears to be threatening it.
To protect our blood pressure and overall health, we need to cut down
on saturated fat and trans-fatty acids (also known as hydrogenated fat).
Sources of saturated fat include meat, poultry, butter, cheese, whole milk,
and coconut oil. Trans fat, a kind of artificial fat, is found in many mar-
garines, baked goods, cookies, and crackers. In 2006, the Food and Drug
Administration began requiring mandatory trans-fat labeling.
First, cutting down on saturated fats and trans fatty acids can help you
reduce or control your weight. Second, saturated fat appears to contribute
to insulin resistance, which is implicated in high blood pressure. Third,
trans fatty acids are believed to raise LDL (“bad”) cholesterol and lower
HDL (“good”) cholesterol. When cholesterol builds up along the artery
walls, it causes the arteries to get harder and more clogged up. As a result,
blood pressure rises.
However, not all fats are harmful. Fish oil, rich in omega-3 fatty ac-
ids, appears to reverse insulin resistance. A 60-day trial among overweight
people in Surrey, England, showed an increase in insulin sensitivity, as
well as a significant decrease in diastolic blood pressure, with the use of
fish oil supplements.
Caffeine
The role of caffeine in blood pressure is still up for debate. Moderate cof-
fee consumption is defined as three 8-ounce cups a day. But in our hurry-
up modern age, many people are just warming up with that third cup of
coffee. They may also discount the caffeine they’re getting through soft
drinks, tea, chocolate, and other sources. Caffeine triggers the release of
cortisol, which contributes to high blood pressure and metabolic disorder.
Excess coffee acts on the body like extra stress. It may also interfere with the
quality of our sleep, which is discussed in more detail on page 27.
In addition, coffee appears to stimulate the excretion of B vitamins
through the urine. A recent study in Norway measured B-vitamin levels in

10,601 healthy, middle-aged men and women. Researchers found a greater
loss of B vitamins in the urine of coffee drinkers who already had higher
plasma levels of B vitamins. Deficiencies in folate and vitamins B6 and
B12 lead to high homocysteine levels, a cardiovascular risk factor.
Refined Sugar
We love refined sugar and the products made from it: soft drinks, cook-
ies, candy, cake, and ice cream are as American as apple pie (which is also
high in sugar). However, we indulge ourselves excessively, eating an aver-
age of 150 pounds of refined sugar every year. We could also add to this an
extra 200 pounds of refined flour and cereal products. We are less physi-
cally active, yet we are consuming far more carbohydrates than did our
great grandparents. And we pay for this excess with expanding waistlines,
insulin resistance and hypertension.
In a review published in the American Journal of Nutrition, the authors
speculate that a high intake of sugar has contributed to metabolic disorder,
hypertension, and kidney disease. Over the past 40 years, we’ve seen a dra-
matic increase in the use of refined table sugar and high-fructose corn syrup,
which is found in soft drinks, fruit punches, pastries, and processed foods. The
authors cite a 1939 study, which found hypertension in only 12 to 13 percent
of men between ages 50 to 55. Today, that percentage is up to 31 percent.
Interestingly, according to a report in the American Journal of Clinical Nutri-
tion, hypertension, diabetes, and obesity were first documented in England,
France, and Germany—nations where refined sugar first became available.
Laboratory research supports the link between refined sugar and these
health problems. Researchers in Mexico added commercially refined sugar
to rats’ drinking water for 12 to 17 weeks. Compared to a control group,
the sugar-fed rats had more contracted arteries, higher triglyceride levels,
and higher blood pressure.
Emphasize Whole, Unprocessed Foods
When we have too many responsibilities and too little time, we often opt
for convenience: fast food, frozen dinners, or canned soup. These ready-
made meals are fast, easy, and relatively cheap.
But they do cost us. Processed foods are typically high in sodium, low in
nutrients, and they come with artificial preservatives that have no business
in the human body. These quick meals also tend to supplant real food:
fruits, vegetables, and legumes.
The average Western diet provides alarmingly low levels of potassium,
calcium, and magnesium—nutrients that are vital for healthy blood pres-
sure. In sharp contrast, the Mediterranean diet is rich in plant foods and
omega-3 fatty acids. This diet has also been favorably compared to drug

treatments in The American Journal of Medicine for reducing hypertension
and high triglyceride levels.
Deeply colored foods, such as oranges, peppers, beets, and broccoli, are
also the most nutrient-rich. The adage “eat for color” is excellent advice.
The phytochemicals that create those rich colors are the same ones that
protect our health.
Value of Organic Foods
Yes, organic foods are more expensive—but they may be one of the most
important long-term investments you’ll ever make. Organic foods lack the
pesticides, herbicides and heavy metals we consume with other foods;
they also provide higher levels of antioxidants. Antioxidants neutralize
free radicals, unstable molecules that have been implicated in health
problems including heart disease, diabetes, inflammatory disorders, Al-
zheimer’s, and Parkinson’s disease.
Let’s consider the research. For more than four years, scientists from
Britain’s Newcastle University raised cattle and grew fruits and vegeta-
bles, using either organic or conventional approaches. The results have
been startling: The organic fruits and vegetables provide up to 40 percent
higher levels of antioxidants than conventionally grown produce. Organic
milk was found to be 90 percent more antioxidant-rich than conventional
milk. An earlier survey from Swiss researchers also showed much higher
levels of health-promoting omega-3 fatty acids in organic milk.
Phytochemicals that create rich colors in foods also protect our health.

Chapter Two
Specific Nutrients
F
ree radicals are implicated in hypertension, and antioxidants may
help reverse it. How do they work? Antioxidants increase the pro-
duction of nitric oxide (NO). The inner lining of the blood ves-
sels (called the endothelium) uses NO to relax the surrounding smooth
muscle. This relaxation widens the artery, thus improving blood flow and
blood pressure.
Nutrients work best in concert; in other words, the whole is more pow-
erful than the sum of its parts. But let’s examine some of the nutrients that
are especially relevant to balanced blood pressure.
Potassium/Sodium
Hypertension is rare in populations with low sodium intakes (below 1
teaspoon, or 50 mmol daily). Unfortunately, in developed societies, pro-
cessed foods add plenty of “invisible” sodium to our diets.
But sodium alone isn’t the problem—it’s the combination of too
much sodium and too little potassium. When potassium is depleted,
the body’s cells gobble up the sodium to make up for the loss. We
should be eating about five times more potassium than sodium (5:1).
Instead, the typical Western diet includes half as much potassium as
sodium (1:2).
Isolated societies that eat natural foods—and have virtually no hy-
pertension—consume more than 150 mmol of potassium daily and
only 20 to 40 mmol of sodium per day. In contrast, a 1966 report in
The New England Journal of Medicine demonstrated that the unhealthy
potassium:sodium ratio in Western diets leads to retention of sodium
and increased blood pressure.
Salt-sensitive individuals tend to retain sodium and water, which in-
creases blood pressure. Approximately 58 percent of hypertensive indi-
viduals are salt-sensitive, says Myron Weinberger, MD, director of the
Hypertension Research Clinic at University of Indiana’s School of Medi-
cine. Groups more likely to be salt-sensitive include older adults, African
Americans, or anyone related to a salt-sensitive person. Also, people who
have more inflammation tend to be more salt-sensitive.
To prevent and treat hypertension, the Institute of Medicine recom-
mends a daily intake of 50 to 65 mmol of sodium, and a minimum

of 120 mmol of potassium. Potassium-rich foods include potatoes with
skin, bananas, milk, orange juice, tomato juice, cooked spinach, avoca-
dos, prunes, raisins, cantaloupe, honeydew melon, and red beans.
Magnesium
Magnesium works with potassium to activate the sodium/potassium
pump, which pumps potassium into, and sodium out of, the cells. Magne-
sium also widens the blood vessels. Several population studies have linked
high magnesium intakes with lower blood pressure readings. This min-
eral, which is at least as important as calcium for bone health, is depleted
during stress. Magnesium-rich foods include seafood, tofu, legumes, kelp,
wheat bran, wheat germ, almonds, cashews, blackstrap molasses, brewer’s
yeast, Brazil nuts, and peanuts. Fruits and fruit juice, leafy green vegetables,
and sunflower seeds are also good dietary sources of magnesium.
Calcium
Researchers have observed that calcium supplementation appears to re-
verse the blood-pressure-raising impact of salt, especially in salt-sensitive
individuals. Dietary sources of calcium include milk, cheese, yogurt, sar-
dines, canned salmon, hulled sesame seeds, sunflower seeds, hazelnuts,
garbanzo beans, pinto beans, black beans, tofu, wheat grass, barley grass,
parsley, kale, spinach, broccoli, turnip greens, collard greens, mustard
greens, kelp, and other green, leafy vegetables.
B Vitamins
A shortage of folic acid and vitamins B6 and B12 has been implicated in
high homocysteine levels. Homocysteine is a by-product of methionine,
an amino acid. Homocysteine is naturally present in the human body.
However, several studies suggest that high levels of homocysteine may
increase the risk for heart and blood vessel damage—damage that can
lead to hypertension. A 2008 study in the European Journal of Medical
Research found that hypertensive patients with kidney dysfunction have
especially high homocysteine levels.
Folic acid, in particular, relaxes blood vessels, thereby improving blood
flow. One study featured in the Journal of the American Medical Association
looked at the impact of folic acid on the blood pressure of more than
150,000 women. In one group of women, ages 27 to 46, those who con-
sumed at least 800 mcg of folic acid daily had a 29 percent lower risk of
hypertension than other women. In the other group of women, ages 47
to 70, those who got at least 800 mcg of folic acid daily saw a 13 percent
lower risk of hypertension. Both groups of women got their folic acid
through both diet and supplementation.

Folic acid is plentiful in beets, black-eyed peas, brewer’s yeast, cabbage,
eggs, dairy products, citrus fruits, most fish, soy flour, wheat germ, beef
liver, soybeans, and dark-green, leafy vegetables. Vitamin B6 can be found
in avocados, carrots, chicken, bananas, beans, meat, peas, spinach, sun-
flower seeds, walnuts, broccoli, brown rice, cantaloupe, and potatoes. Vi-
tamin B12 is available in lamb kidneys and liver, liverwurst, clams, oysters,
sardines, flounder, herring, mackerel, milk products, cheese, soy foods, sea
vegetables, and alfalfa.
Essential Fatty Acids
Omega-3 and omega-6 fatty acids help insulin attach to the cells so it
can deliver glucose to them. However, most Americans consume an imbal-
anced ratio, with 20 times more omega-6 fatty acids than omega 3s (20:1).
Instead, we should get four times more omega-3 fatty acids than omega-6
fatty acids (4:1).
Weknowbloodsugarbalanceandbloodpressureareinextricablyentwined.
A recent trial investigated the impact of omega-3-rich fish oil supplements on
insulin sensitivity in overweight individuals. After 60 days, researchers found
a decrease in both insulin resistance and diastolic blood pressure.
Omega-3 fatty acids are found in fish, fish oil, flaxseeds, and flaxseed
oil. Cod, tuna, salmon, halibut, shark, and mackerel are especially good
sources of omega-3s. Omega-6 fatty acids are available in corn, soybeans,
vegetable oils, oils from seeds, beef, and milk.
Fiber
Dietary fiber is the material in plants that the human digestive tract can-
not break down. Water-soluble fibers help reduce blood levels of choles-
terol and triglycerides, and support balanced blood sugar levels. Insoluble
fibers promote bowel regularity.
Nutritional experts recommend we consume 25 to 35 grams of fiber
daily. Unfortunately, the typical Western diet provides only 8 to 15 grams
of fiber each day. Low fiber intake has been associated with hypertension,
along with diabetes, varicose veins, colon cancer, kidney stones, irritable
bowel syndrome, and obesity.
A meta-analysis of 25 randomized, controlled trials featured in the Jour-
nal of Hypertension examined the connection between dietary fiber and
blood pressure. In all of these trials, consumption of dietary fiber was
the only significant difference between the active groups and the control
groups. Hypertensive patients who consumed more fiber showed a dra-
matic reduction in both systolic and diastolic blood pressure. The authors
of the meta-analysis cautioned that it may take at least eight weeks of
increased fiber intake to reduce high blood pressure.

How does it work? Dietary fiber attaches to and helps remove LDL
(“bad”) cholesterol from the body. High LDL cholesterol levels can clog
up the arteries, and these narrowing arteries lead to higher blood pres-
sure. In addition, fiber promotes satiety, so people eat fewer calories and
lose weight. And finally, fiber helps stabilize blood sugar levels by slow-
ing down the rate at which glucose enters the bloodstream. In these three
ways, dietary fiber helps lower high blood pressure specifically and com-
bat metabolic syndrome in general.
Fortunately, the foods that provide the most fiber also provide a wealth
of antioxidants and other nutrients that support healthy blood pressure.
These include legumes (beans, lentils, and peas), nuts, whole grains,
fruits, and vegetables.
Note: Add fiber to your diet gradually. If you add too much, too soon,
you are likely to experience bloating, gas, and diarrhea. In addition, spread
your fiber intake throughout the day. Consuming all your fiber at once
may reduce the benefits and increase your discomfort.
Be sure to drink at least eight ounces of water with every high-fiber meal
and snack. Sufficient amounts of water are critical to fiber’s benefits.
Supplements Can Boost Success
Diet comes first. Although nutritional supplements can effectively sup-
port health, the food we eat on a day-to-day basis affects our health far
more profoundly than anything we can buy in a bottle. In other words, if
you typically eat carrot cake from the 7-11 for breakfast in the morning or
a bag of chips from the vending machine for lunch, nutritional supple-
ments are not going to make it right.
On the other hand, supplement users tend to be well-educated about
nutrition and natural approaches to health. If you’re taking the time to read
this booklet, chances are good that you’re not a habitual junk-food eater.
If you want to prevent hypertension or lower your blood pressure, the
following supplements have been carefully researched for their blood-
pressure-balancing benefits. Be sure to inform your doctor about your
supplement usage, and never stop taking a medication without speaking
with a qualified healthcare professional first.
Aged Garlic Extract
An herb in the Liliaceae family, garlic is a pungent-tasting and -smelling
plant that is a delicious addition to almost any recipe. But besides flavor,
garlic provides a host of health-promoting nutrients, such as thiamin, cal-
cium, magnesium, iron, potassium, phosphorous, zinc, protein, vitamin
C, germanium, and selenium.

Garlic has been promoted for its LDL-cholesterol-lowering properties,
but it also demonstrates a mild blood-pressure-lowering effect. The Ger-
man Commission E lists “hypertension” along with “arteriosclerosis” and
“raised levels of cholesterol” among the indications and usage for garlic.
Aged garlic extract (AGE), in particular, appears to lower blood pressure
by increasing the flexibility of the arteries and improving blood circulation.
An antioxidant-rich sulfur compound called S-allylcysteine is abundant in
AGE. A research study featured in the American Journal of Physiology Renal
Physiology investigated the effect of S-allylcysteine and AGE on subjects with
kidney damage and high blood pressure. The authors attributed the blood-
pressure-lowering and kidney-protective effects of S-allylcysteine and AGE to
their antioxidant properties. They also concluded that AGE “may be used to
ameliorate hypertension and delay the progression of renal damage.”
Other studies indicate that AGE also appears to reduce homocysteine
levels. As discussed earlier, especially high levels of homocysteine are
found in hypertensive patients with kidney dysfunction.
Why is AGE—specifically, Kyolic Aged Garlic Extract—a better choice
than raw garlic or other garlic products? Let’s consider the differences:
• Raw garlic provides many of the same benefits as AGE. However, it
can upset the stomach, and its distinctive odor can become a so-
cial liability. High amounts of raw garlic can also decrease calcium
levels in the blood and eradicate red blood cells, thereby causing
anemia. It has also been linked to bleeding ulcers and a reduced red
blood cell count.
• AGE appears to be more beneficial than raw garlic. A 2006 study
showed a decrease in systolic blood pressure with the use of both
raw garlic and AGE. However, AGE appeared to improve arterial flex-
ibility, while raw garlic did not.
• Cooked garlic enhances any meal, but it provides only a fraction of
the essential compounds found in AGE.
• Garlic oils combine a small amount of garlic with a large amount of
vegetable oils. These products are also associated with garlic breath
and body odor.
• Garlic products that promise to deliver allicin—a key, health-pro-
moting agent—are also suspect. Allicin is a highly reactive com-
pound that, when taken orally, disappears quickly in the body. In
one study, researchers evaluated the allicin content of eight different
garlic products from health food stores. Not even trace amounts of
allicin were detected.
Other garlic products promise allicin potential. They provide an enzyme
called alliinase, which transforms alliin (another garlic compound) into

allicin. However, the pH balance in the stomach halts the transformation,
so the allicin never gets produced.
A better choice is Kyolic Aged Garlic Extract, produced by Wakunaga
of America Co., Ltd. I recommend this aged garlic extract for a variety
of reasons.
First, this product is made from only organically grown garlic bulbs
that have not been exposed to pesticides, herbicides, or heavy metals. Or-
ganically grown foods are not only less toxic, they provide higher levels
of antioxidants.
Second, Kyolic garlic is aged at room temperature for 20 months. Through
a proprietary aging process, the beneficial antioxidants in garlic are extract-
ed and stabilized. One of these key antioxidants, S-allylcysteine, has a 98
percent absorption rate into the bloodstream. This is a remarkably high
percentage of bioavailability.
Third, Kyolic AGE is known as the “social garlic” because garlic odor
along with unpleasant aftertaste have been eliminated. The compound
allicin, responsible for garlic’s distinctive odor, “fades out” during the ag-
ing process.
In one study, researchers at Brown University School of Medicine inves-
tigated the impact of Kyolic garlic on 41 men between the ages of 32 to
68. Participants were given either nine 800-mg aged garlic extract capsules
or a placebo daily. After six months, the groups switched, so the former
placebo group took AGE for four months. Although this study focused on
cholesterol levels, researchers also found a decrease in both systolic and
diastolic blood pressure associated with taking Kyolic. No adverse effects
were reported.
Finally, as of this writing, over 620 scientific research articles have been
published about Kyolic’s AGE in peer-reviewed medical journals. Indeed,
this product’s broad spectrum of effects has extensive support in the medi-
cal and scientific communities. Those documented include:
• Potent antioxidant activity
• Cancer preventative effects
• Reduction of the major heart disease risk factors by:
• Lowering high blood pressure
• Lowering LDL (“bad”) cholesterol levels and triglycerides
• Increasing HDL (“good”)
cholesterol
• Reducing homocysteine
• Thinning the blood

• Increased immunity against:
• Bacteria
• Fungus (yeast)
• Viruses
• Improved stress adaptation
• Detoxification of heavy metals
• Improved liver protection
Natto
The prevalence of a soybean food called “natto” is said to contribute to
the low rate of cardiovascular illness in Japan. Natto is a combination of
boiled soybeans and the bacteria Bacillus subtilis natto. In Japan, natto is
often mixed with rice and eaten for breakfast.
Derived from natto, nattokinase is a potent dietary enzyme. At the
University of Chicago in 1980, researcher Hiroyuki Sumi discovered the
blood-clot-busting activity of nattokinase. Like aspirin, nattokinase helps
thin the blood. In addition, it appears to dissolve the tiny fibers (fibrin)
that hold blood clots together. In fact, nattokinase’s clot-dissolving prop-
erties have been compared to plasmin, a clot-dissolving enzyme naturally
present in the bloodstream.
Natto also provides compounds called “angiotensin-converting enzyme
inhibitors” (ACE). These compounds prevent angiotensin, a polypeptide
hormone, from increasing water and salt retention in the body. In this
way, natto protects against hypertension. Moreover, natto has been shown
to decrease both systolic and diastolic blood pressure.
A study from Shizuoka, Japan, tested the impact of nattokinase on
subjects with endothelial (blood-vessel wall) injuries. One group of
models was given nattokinase three weeks before and three weeks fol-
lowing the injuries; the control group was not. At the end of the study,
researchers found blood clots attached to the blood vessel walls in the
control group. In contrast, a loosening of the clots was found in the
nattokinase subjects. In other words, the nattokinase appeared to help
clear the arteries for improved blood flow. Human studies from 1998
have shown that nattokinase significantly decrease blood pressure after
just three hours.
Available in supplements, nattokinase is free of the strong, salty taste
and cheese-like smell associated with natto, the food. I recommend the
NSK-SD brand. In 2008, a randomized, double-blind, placebo-controlled
study published in Hypertension Research involving 73 patients with high
blood pressure demonstrated that NSK-SD significantly reduced blood
pressure when compared to placebo.

While diet comes first,
supplement users tend
to be well-educated about
nutrition and natural
approaches to health.

Note: Nattokinase is not recommended for anyone taking warfarin, aspi-
rin, or any other blood-thinning agent unless under a doctor’s supervision.
Its safety in children and pregnant or nursing women is not known.
Suntheanine
Suntheanine is an L-theanine product. An amino acid, L-theanine is
abundant in green tea leaves. L-theanine has been shown in clinical stud-
ies to alleviate stress, boost relaxation, lower blood pressure, and even
boost the anti-tumor properties of chemotherapy.
The impact of chronic stress on blood pressure has been widely docu-
mented. A 2007 clinical trial in Nagoya, Japan, challenged 12 participants
with a mental arithmetic task in order to induce stress. Those who were
taking L-theanine showed a reduction in physical signs of stress, such as
increased heart rate and the release of cortisol, the “stress” hormone.
Researchers aren’t certain how L-theanine works. One theory is that this
amino acid increases levels of the brain chemical gamma-aminobutryic
acid, which has calming properties. It could also raise the levels of sero-
tonin, a natural mood regulator, in the brain. Animal studies have shown
that L-theanine reduces norepinephrine (a neurotransmitter) levels, which
may lead to reduced blood pressure.
Make sure you choose your L-theanine source with care. A study from
Iowa State University compared six L-theanine products. Five of those
products contained high levels of D-theanine, a different amino acid that
appears to block the absorption of L-theanine. Suntheanine was the sole
product that provided pure L-theanine.
Combining Nutrients
Wakunaga has developed a product specifically for healthy blood pres-
sure called Kyolic Formula 109. It provides AGE, nattokinase (NSK-SD)
and Suntheanine. These three compounds work synergistically to help
reduce cholesterol and homocysteine levels, promote healthy blood
flow, reduce stress, and lower blood pressure. Kyolic Formula 109 con-
tains no sodium, yeast, dairy, preservatives, gluten, or artificial flavors
or colors.
Vitamin E
Also known as alpha-tocopherol, vitamin E is a powerful nutritional an-
tioxidant. It also shows benefit for hypertensive patients. A study featured
in the International Journal for Vitamin and Nutritional Research involving
70 mildly hypertensive individuals looked at the impact of vitamin E sup-
plementation. After 27 weeks, people taking vitamin E showed a signifi-
cant decrease in both systolic and diastolic blood pressure.

Another study in 2007 investigated the effects of
vitamin E supplementation on hypertensive pa-
tients who had already had a heart attack.
When vitamin E was added to their treat-
ment protocols, the patients experienced
lower blood pressure.
Vitamin E is available in corn oil, cot-
tonseed oil, and peanut oil. Vitamin E
is also present in almonds, hazelnuts,
safflower nuts, sunflower seeds, wal-
nuts, wheat germ, whole-wheat flour,
spinach, lettuce, onions, blackberries, apples, and pears.
Unfortunately, the typical Western diet provides only about one-tenth
of the Institute of Medicine’s recommendation of 1,000 mg of vitamin E
daily. For that reason, supplementation is recommended.
Cayenne Pepper
We’re more likely to think of cayenne pepper (Capsicum annuum) as a
way to enliven our cooking, but cayenne is also an excellent example of
food as medicine. Cayenne provides a wealth of vitamins A and C, lutein,
beta-carotene, bioflavonoids, and other phytochemicals that nurture and
protect overall cardiovascular health.
Cayenne has been dubbed a “drain cleaner” because it lowers overall cho-
lesterol and combats the buildup of plaque in the arteries. This herbal med-
icine works by widening the blood vessels, thereby improving blood flow
and reducing blood pressure. Cayenne also protects against blood clots.
Hawthorn
Hawthorn (Crataegus oxyacantha) is well-known for its cardiovascular
benefits. Like aged garlic extract, vitamin E, and cayenne, hawthorn is a
potent natural source of antioxidants.
A randomized, controlled trial at the University of Reading in England
examined the effect of hawthorn on hypertensive patients with type 2 dia-
betes. Individuals were given either a hawthorn extract or a placebo. The
hawthorn group showed greater reductions in diastolic blood pressure than
the placebo group. Furthermore, no herb-drug interaction was reported.
In another study at the University of Reading, researchers looked at the
effect of hawthorn on 36 individuals with mild hypertension. Volunteers
were randomly assigned to take either 600 mg of supplemental magne-
sium, 500 mg of hawthorn extract, a combination of magnesium and
hawthorn, or a placebo. The hawthorn group showed a “promising reduc-
tion” in diastolic blood pressure, as well as decreased anxiety.
Cayenne peppers

Chapter Three
Low Blood Pressure
Lifestyle
R
educing your risk factors, eating a healthy diet, and taking the
right supplements all contribute to healthy blood pressure. But
that’s only part of the story. The human body was built to move,
and we can decrease our blood pressure by increasing our activity level.
Oh, how we love to sink into the couch, pick up the remote, and gaze pas-
sively at the newest reality series on television. It’s easy and it’s comfortable.
Unfortunately, it’s also eroding our health, including our blood pressure.
Sadly, we’re a culture of couch potatoes, with fewer than 50 percent
of us exercising on a regular basis (at least three hours per week). We all
want to get fit, but we don’t want to get moving. However, conquering our
inertia leads to a big payoff: Consistent physical activity helps us control
blood pressure in a number of important ways.
Positive Effects of Exercise
Even the most math-averse among us can figure it out: If we burn fewer
calories than we consume, we’re going to get fatter. People who diet with-
out exercising are far more likely to gain back the weight than those who
adopt—and stick with—an exercise program.
Exercise reduces weight in three ways:
• Food in, energy out. Even if you continue to eat exactly as you
have before, and start exercising at least four times a week, you will
lose 30 pounds in one year.
• Afterburn.Your basal metabolic rate is stimulated for four to 24 hours
after vigorous physical activity, so you keep burning more calories.
• Increased lean body mass. Muscle burns more calories than any
other part of the body. When you have more lean muscle mass, you
use fat as fuel more efficiently. Exercise also increases the “other”
lean body mass, bone mass.
Physical activity can specifically chip away visceral fat—the “toxic” ab-
dominal fat implicated in insulin resistance. One study looked at the effect
of exercise on 175 overweight, sedentary adults in North Carolina. They

were split up into groups that remained sedentary, got low amounts of
moderate exercise, or got high amounts of vigorous exercise (the equivalent
of jogging 17 miles a week). After six months, the sedentary group gained
visceral fat, the group that got low amounts of exercise stayed the same, and
the group that got the most exercise lost seven percent of their visceral fat.
Naturally, blood pressure isn’t isolated from everything else in the body.
It’s part and parcel of the entire cardiovascular system. Exercise relieves
stress, strengthens the heart, improves blood flow, and decreases resting
heart rate. Not surprisingly, a sedentary lifestyle is associated with a higher
incidence of hypertension and other cardiovascular problems.
How exactly does physical activity affect blood pressure? One theory is
that aerobic exercise chips away at the resistance to blood flow by dilat-
ing the millions of arterioles (tiny offshoots of the arteries) in the body.
Physical activity also lessens the heart’s workload by training it to pump
more efficiently.

Researchers from the National Heart, Lung, and Blood Institute in
Bethesda, Md., looked at the effect of treadmill exercise on the cardiovas-
cular health of 72 office and laboratory employees who had been formerly
sedentary. After three months, participants showed improved oxygen con-
sumption and reductions in diastolic blood pressure, total cholesterol,
and LDL (“bad”) cholesterol.
If we want healthy blood pressure, we need healthy blood sugar levels.
Exercise—both strength training and aerobic exercise—improves insulin
sensitivity. First, it helps erode deep belly fat, the kind that increases our
likelihood of developing insulin resistance. Second, consistent physical
activity reduces blood sugar levels by helping the cells absorb sugar from
the bloodstream.
Duration of exercise may count more than intensity for insulin-resistant
individuals. In a study featured in the Journal of Applied Physiology, over-
weight or obese volunteers were randomly assigned to a low-intensity,
longer duration exercise program (12 miles of jogging for 170 minutes
each week) or a high-intensity, shorter duration exercise program (20
miles of jogging for 115 minutes per week). Although insulin sensitiv-
ity increased in both groups, the 170-minute-per-week group experienced
more substantial benefits.
In other words, longer periods of moderate exercise may improve your
insulin sensitivity more effectively than shorter bursts of intense activity.
As we discussed earlier, stress can send your blood pressure soaring. But
exercise is a proven stress buster. Consistent, vigorous physical activity
promotes relaxation and deep, restful sleep.
How does it work? When you’re experiencing a stress reaction, your ad-
renal glands work overtime to pump out adrenaline. Exercise burns off the
excess adrenaline that would otherwise generate more stress symptoms. In
addition, physical activity triggers the release of endorphins, “feel-good”
brain chemicals that act as natural opiates. Research indicates that vigor-
ous aerobic exercise can increase endorphin levels five-fold.
A recent meta-analysis featured in the Journal of Sport Exercise Physi-
ology evaluated 49 studies on the link between exercise and anxiety. The
authors of this report found that individuals who worked out experienced
greater relief from anxiety than either those who were treated in other
ways or not at all.
Individualized Exercise Plan
The old adage is true: the best exercise is the one you can stick with. If
the gym is not your style, lace up a good pair of walking shoes and walk
a half an hour every day. If you’ve got achy joints, swimming or water

aerobics may be more your style. If you’re a social animal, you might be
motivated by working out with a friend. Whatever gets you moving is the
right activity for you. However, a combination of aerobic exercise, mild-
to-moderate strength training, and stretching yields the best results.
• Aerobic exercise speeds up your heart rate and breathing rate. It in-
cludes activities such as stair-climbing, jogging, rowing, brisk walk-
ing, swimming, biking, and dancing. The Harvard Medical School
Family Health Guide recommends getting aerobic exercise at least 30
minutes a day, five days a week. Aerobic exercise reduces blood pres-
sure by widening the blood vessels, thereby enhancing blood flow.
A meta-analysis from Tulane University looked at the impact of
aerobic exercise on blood pressure. In most of the studies covered
in this report, participants in the control groups were told not to
change their usual lifestyle, including exercise. The authors associ-
ated aerobic activity with a significant drop in both systolic and dia-
stolic blood pressure.
• Strength training, also known as resistance training, involves repeti-
tions of muscle contractions. Strength training increases strength,
lean muscle, bone density, and insulin sensitivity.
In a University of Maryland study, 21 previously sedentary older men
and women with borderline hypertension embarked on a whole-body
strength-training program. After six months, researchers discovered lower
blood pressure in both men and women.
Strength training may also benefit adolescents. In a 1997 report entitled
“Athletic Participation by Children and Adolescents Who Have System-
ic Hypertension,” The American Academy of Pediatrics’ Committee on
Sports Medicine and Fitness recommends weight training for adolescents
with hypertension.
Note: Strength training may help reduce blood pressure in the long
run, but it should be approached with caution. Resistance exercise can
temporarily raise blood pressure. People with hypertension or other car-
diovascular concerns are urged to speak with a healthcare practitioner be-
fore embarking on a strength-training program. Always start slowly and
with light weights.
• Stretching involves the slow lengthening of the muscles. Consistent
stretching improves our range of motion, and muscle function, and
decreases the risk of muscle sprains and injuries.
Specifically, stretching exercises may help pregnant women avoid preec-
lampsia, which is characterized by hypertension, protein in the urine, and
water retention. It affects approximately five percent of pregnant women.

A study from the University of North Carolina’s School of Nursing com-
pared the effects of walking with the effects of stretching in two groups of
pregnant women. Both groups had experienced preeclampsia in previous
pregnancies and had been sedentary before the study. The rate of preec-
lampsia among the walkers was 14.6 percent; among the stretchers, it was
2.6 percent.
Yoga is an ancient system of exercise that emphasizes long, gradual stretch-
es. It appears to lower blood pressure through the following mechanisms:
• By activating the relaxation response, yoga reduces adrenaline levels
and therefore blood pressure.
• Tense muscles tighten the blood vessels, thereby raising blood pres-
sure. Yoga stretches those muscles, pulling blood pressure back down.
• Yoga relieves blood-pressure-raising stress.
• Consistent yoga practice makes the blood less sticky, thereby reduc-
ing the risk of blood clotting.
• Some yoga postures improve blood supply to the kidneys and adre-
nal glands, organs that regulate blood pressure.
• Consistent yoga practice may decrease levels of aldosterone and va-
sopressin, stress hormones that constrict the blood vessels.
By emphasizing slow, controlled breathing, yoga gives us more control
over the vasomotor center of the brain. Breathing quickly and shallowly—
typically in response to stress—tends to throw the vasomotor center func-
tion out of balance, which may raise blood pressure.
Other Lifestyle Factors
Diet, judicious use of supplements, and exercise are all important ways
to help control blood pressure. But other factors affect blood pressure, too:
smoking, alcohol intake, sleep, and social and emotional well-being.
Cigarettes
Although cigarette smoking raises blood pressure temporarily, it does
not appear to directly cause long-term hypertension. However, smoking
does increase the risk of heart attack and stroke in people who already
have high blood pressure.
Researchers analyzed information on 563,144 people in the Asia Co-
hort Studies Collaboration. Smokers with the highest blood pressure were
more than nine times more likely to experience a stroke than smokers
with the lowest blood pressure. The lead author of the study, Koshi Naka-
mura, MD, PhD, said that smoking and hypertension have a synergistic
effect, worsening the damage that each risk factor causes on its own.

Alcohol
Dosage determines the difference between a medicine and poison,
and that’s true for alcohol, as well. Moderate drinkers may even reduce
their risk of cardiovascular disease. In fact, a recent study from the Ar-
istotelean University in Greece linked moderate consumption of wine,
beer, or liquor with a lower rate of insulin resistance, peripheral arterial
disease (narrowed blood vessels), coronary heart disease, and overall
cardiovascular disease.
“Moderate” is the key word. One drink is considered 5 ounces of wine,
12 ounces of beer, or 1.5 ounces of liquor. The Mayo Clinic recommends
no more than one drink daily for women, and two drinks daily for men.
For those imbibing three or more drinks a day, however, the news is
grim. While low alcohol consumption is linked with a lower risk of meta-
bolic syndrome, stroke, and cardiovascular disease, heavy drinking is as-
sociated with a higher prevalence of these problems. If you drink, drink
moderately. If you don’t drink, don’t start. Alcohol is the second most
widespread drug addiction, after tobacco.
Data showed a higher rate
of hypertension among people
who were getting less sleep.
Sleep
What do we give up when we work, go to school, take care of a family,
get involved in our community, go to the gym, and try to carve out time
for a social life? We lose sleep. And if we’re getting fewer than six hours of
sleep a night, we’re increasing our risk of developing hypertension.
An analysis of NHANES data showed a higher rate of hypertension among
people who were getting less sleep. The author of this analysis wrote, “Pro-
longed short sleep durations could lead to hypertension through extended
exposure to raised 24-hour blood pressure and heart rate, elevated sympa-
thetic nervous system activity, and increased salt retention.”
In addition, when we’re short on sleep, we often self-medicate with coffee
to stay awake and alert. As discussed earlier, excessive caffeine triggers the re-
lease of cortisol, which contributes to the buildup of abdominal fat, which
is implicated in insulin resistance, which is characterized by hypertension.
Clearly, when you short-change your sleep, you short-change your health.

Quality is just as important as duration of sleep, and sleep apnea sabo-
tages sleep quality. Obstructive sleep apnea (OSA) occurs more commonly
in overweight men with high blood pressure. Muscles relax when one falls
asleep, and the uvula, tonsils, and tongue may block the airways. Some-
one with sleep apnea may wake up hundreds of times a night without
remembering it. However, because of this disturbed sleep, the individual
often feels tired. Sleep apnea is potentially fatal, boosting the risk of stoke,
congestive heart failure, and heart attack. Failing to breathe while sleeping
can also cause death.
A recent study featured in the Medical Science Monitor compared indi-
viduals with no OSA, those with mild-to-moderate OSA, and those with
severe OSA. Researchers found that those with severe OSA showed the
highest level of cardiovascular risk factors, including high blood pressure,
triglyceride levels, and blood glucose levels.
If you suspect you or someone you love may have sleep apnea, talk to
a doctor. The simplest treatment is to lose excess weight, stay away from
alcohol and sedatives, and sleep in different positions. Other treatments
are available.
Transcendental Meditation
Ours is a society that has forgotten to “listen to the sound of silence.”
Most of us are bombarded with sounds (the good and the bad—volun-
tarily or not) from the moment we wake until the time we fall asleep.
Our ancestors benefited from periods of “sit silent and do nothing,” to
use a term coined by Orthodox priest Symeon Rodger in The 5 Pillars
of Health.
Despite its New Age connotations, the health-supporting value of
transcendental meditation (TM), a form of meditation using a mantra,
has been extensively researched. Researchers from the University of Ken-
tucky’s College of Medicine conducted a meta-analysis of nine random-
ized, controlled trials on TM and blood pressure. Compared to the con-
trol groups, the TM groups showed “clinically meaningful” reductions in
both systolic and diastolic blood pressure. In fact, lead researcher James
Anderson, MD, states that blood pressure reductions this significant, over
time, could lower the incidence of strokes and heart attack by 15 per-
cent. Robert Schneider, MD, director of the Institute of Natural Medicine
and Prevention, adds that TM reduces stress and enhances balance of the
mind and body.
TM does not call for any type of belief system. It entails sitting com-
fortably for 15 to 20 minutes daily, with eyes closed, while repeating a
specific mantra.

Chapter Four
Medical Care
S
o much of what we do on a daily basis affects our blood pressure:
what we eat, what we drink, whether we smoke, how much exercise
we get, which supplements we take, the duration and quality of our
sleep, even our love lives, sex lives, and social lives.
Taking responsibility for our health, however, doesn’t mean we have
to do it all on our own. Qualified healthcare practitioners can monitor
our blood pressure, and advise us about critical medications and lifestyle
factors. Just as we bring our car to an expert mechanic to keep it running
smoothly, we need to take ourselves to these “human mechanics” to get
the appropriate diagnosis and recommendations.
Let’s not kid ourselves: hypertension is a life-threatening illness. It is
considered a major risk factor for heart disease, stroke, congestive heart
failure, and kidney disease. Sadly, the prevalence of this dangerous condi-
tion is rising among all age groups as Western culture gets fatter and fatter.
So although self-care is essential in keeping blood pressure under control,
we also need to consult the experts.
Medications
Supplements such as AGE and nattokinase may benefit your blood
pressure more safely than standard prescription medications. But speak
to your healthcare practitioner before you stop taking any medications.
He or she will need to carefully monitor your progress. Self-medication is
not recommended.
Let’s look at some of the more common standard blood pressure
medications.
Thiazide diuretics help reduce blood pressure by removing fluids from
the body. This cuts down on the volume of blood that the narrowed arte-
rioles have to cope with. Unfortunately, the loss of potassium and mag-
nesium often accompany this loss of fluid. In addition, thiazide diuretics
are not recommended for anyone with kidney disease. Common side ef-
fects of thiazide diuretics include faintness, high blood sugar levels, gout,
muscle weakness, and leg cramps.
Beta blockers help slow the heartbeat, and prevent adrenaline and nora-
drenaline from narrowing the arteries. They may reduce the risk of strokes
and heart attacks. However, beta blockers are not recommended for any-
one with a slow heart rate, heart failure, or bronchial asthma. Side effects
include cold hands and feet, dizziness, weakness, shortness of breath, and

insomnia. Beta blockers may also raise triglyceride levels and reduce HDL
(“good”) cholesterol levels.
Calcium channel blockers prevent calcium from settling into the heart
or blood vessel walls. They also relax the muscles along the blood vessel
walls, thereby improving blood flow and lowering blood pressure. They’re
commonly recommended for people with deteriorating kidney function
or angina.
Do not take calcium channel blockers with grapefruit or grapefruit juice,
which can sabotage the liver’s ability to move the drug out of the body. In
addition, calcium channel blockers can cause constipation, nausea, swell-
ing in the lower legs and feet, rapid heartbeat, and rash.
Interestingly, magnesium can have the same effects as calcium channel
blockers with virtually no side-effects when properly used. This approach
may be worth exploring and discussing with your doctor.
ACE inhibitors stop the hormone angiotensin from narrowing the blood
vessels and increasing water and salt retention in the body. They also relax
the walls of the arterioles. In addition, ACE inhibitors protect the kidneys
in people who suffer from diabetes and kidney insufficiency. Side effects
of pharmaceutical ACE inhibitors are light-headedness, reduced appetite,
dry cough, and rash. Natto, the fermented soybean dish, is a natural ACE
inhibitor and has not been associated with these side effects.
Please talk to your healthcare practitioner about your use of complemen-
tary therapies; he or she may be more open to them than you might think.
If your medical doctor appears disinterested in alternative treatments, you
might consider switching to a naturopathic physician, another kind of ho-
listic healthcare practitioner, or a more open-minded medical doctor.
Final Thoughts
We face a troubling paradox: our Western way of life, which so many
around the world aspire to, is actually making us sick—even killing us.
We have plenty of food, but too little real nourishment. We have sophis-
ticated medical technology, but too few efforts at preventing illness. We
have a plethora of labor-saving devices and systems of transportation, but
more obesity than ever. “Watch out what you ask for; you just might get
it” is apt advice for our modern age.
Rampant hypertension is just one of the casualties of our way of life.
The good news is that the steps we can take to reduce high blood pres-
sure are the same steps that will improve our weight, insulin sensitivity,
and levels of cholesterol, triglycerides, and homocysteine. When we start
eating real food, taking high-quality supplements, working out, making
smart lifestyle adjustments, and working with our doctors is when we’ll
find out what the “good life” truly is.

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betternutrition.com
R
eferred to as “the silent killer,” high blood pressure is
especially dangerous because it typically has no symptoms.
It can cause stroke, congestive heart failure, hardening of
the arteries, mental decline, and premature death. Fortunately, there
are many proactive things we can do to prevent and even reverse
high blood pressure. In this comprehensive booklet, Dr. Daniel Crisafi
describes a variety of ways to help readers normalize their blood
pressure. A combination of diet, lifestyle factors, and superior dietary
supplements can help individuals—especially those at risk of high
blood pressure—prevent or reverse it. Dr. Crisafi’s recommendations
are easy to understand and simple to follow.
BLOODPRESSURE
PREVENT and REVERSE
HIGH BLOOD PRESSURE
Daniel Crisafi, PhD, is clinical director of pH Santé Beauté
in Montreal Canada and holds a master’s degree in
science, a PhD in biochemistry specializing in nutritional
biochemistry, as well as a master herbalist degree. He
is the author or co-author of several books, including
Candida Albicans, Les Superaliments and a contributing
author in the book Bio-Age. Dr Crisafi has over twenty
years of clinical experience and has lectured extensively
in North America, Europe and Asia. He is a recipient
of the Canadian Health Food Association’s “Lifetime
Achievement” award.
ABOUT THE AUTHOR OF THIS BOOKLET

Lower Blood Pressure Naturally in 40 Days

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