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Blood Pressure: Stop Silent Killer
Blood Pressure: Stop Silent Killer
BLOOD PRESSURE
STOP this SILENT KILLER
EFFECTIVE,
NATURAL PROGRAM
Evaluating
HeartHealthy
Supplements
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magazine presents
BLOOD PRESSURE
by
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.
300 N. Continental Blvd., Suite 650
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.
BLOOD PRESSURE
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
Introduction
e cant see it, touch it, hear it, smell it, or taste it. That makes
blood pressure easy to ignore. But we can measure blood pressure, and its 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 blissfully unaware of their own condition.
Ignorance may be bliss in some cases, but not when it comes to blood
pressure. High blood pressuremeasured at 140 mmHg over 80 mmHg
or higheris aptly called the silent killer. It can lead to stroke, enlarged
heart, congestive heart failure, kidney and eye damage, atherosclerosis (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, Western 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.
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Obesity
Were 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. Reasons include the effects of obesity on insulin sensitivity, kidney health,
and hormone levels.
Being overweight contributes to insulin resistance, a metabolic disturbance that can lead to full-fledged diabetes. Insulin resistance is
also implicated in hypertension.
Being overweight can cause or worsen kidney disease, and the kidneys 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 and kidneys generate a complicated system of hormones.
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 hypertension, and the Center for Human Nutrition has made some disturbing projections. Based on NHANES studies from the 1970s to 2004, if
we dont 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.
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Insulin is a critical hormone responsible for balancing blood sugar levels. The pancreas releases insulin when blood sugar levels get too high. Insulin 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 ignoring insulin, so the cells are unable to pull sufficient glucose from the bloodstream. As a result, more insulin barges into the bloodstream, damaging
the cardiovascular system and raising blood pressure. Its like screaming at
someone whos stone deaf: youre not getting your message across, but all
the noise youre 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-orflight reaction: They sharpen our senses, tense up our muscles, and prepare our cardiovascular system for increased exertion. Certainly, a moderate 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 welldeserved 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 eyebrow pierced. The bodys 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 powerful 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 contribute 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.
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Chapter One
Dietary Changes
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The moral of the story? Even modest weight lossas 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.
Caffeine
The role of caffeine in blood pressure is still up for debate. Moderate coffee consumption is defined as three 8-ounce cups a day. But in our hurryup modern age, many people are just warming up with that third cup of
coffee. They may also discount the caffeine theyre 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
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Refined Sugar
We love refined sugar and the products made from it: soft drinks, cookies, candy, cake, and ice cream are as American as apple pie (which is also
high in sugar). However, we indulge ourselves excessively, eating an average 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 physically 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, weve seen a dramatic 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 Nutrition, hypertension, diabetes, and obesity were first documented in England,
France, and Germanynations 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.
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Phytochemicals that create rich colors in foods also protect our health.
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Chapter Two
Specific Nutrients
Potassium/Sodium
Hypertension is rare in populations with low sodium intakes (below 1
teaspoon, or 50 mmol daily). Unfortunately, in developed societies, processed foods add plenty of invisible sodium to our diets.
But sodium alone isnt the problemits the combination of too
much sodium and too little potassium. When potassium is depleted,
the bodys 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 foodsand have virtually no hypertensionconsume 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 increases blood pressure. Approximately 58 percent of hypertensive individuals are salt-sensitive, says Myron Weinberger, MD, director of the
Hypertension Research Clinic at University of Indianas School of Medicine. 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 recommends a daily intake of 50 to 65 mmol of sodium, and a minimum
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Magnesium
Magnesium works with potassium to activate the sodium/potassium
pump, which pumps potassium into, and sodium out of, the cells. Magnesium also widens the blood vessels. Several population studies have linked
high magnesium intakes with lower blood pressure readings. This mineral, 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, brewers
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 reverse the blood-pressure-raising impact of salt, especially in salt-sensitive
individuals. Dietary sources of calcium include milk, cheese, yogurt, sardines, 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 damagedamage 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 consumed 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.
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Fiber
Dietary fiber is the material in plants that the human digestive tract cannot break down. Water-soluble fibers help reduce blood levels of cholesterol 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 Journal 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 dramatic 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.
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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 pressure. In addition, fiber promotes satiety, so people eat fewer calories and
lose weight. And finally, fiber helps stabilize blood sugar levels by slowing down the rate at which glucose enters the bloodstream. In these three
ways, dietary fiber helps lower high blood pressure specifically and combat 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 fibers benefits.
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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, nattokinases clot-dissolving properties 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 following 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.
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Note: Nattokinase is not recommended for anyone taking warfarin, aspirin, or any other blood-thinning agent unless under a doctors 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 studies 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 documented. 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 arent 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 serotonin, 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 pressure 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 contains no sodium, yeast, dairy, preservatives, gluten, or artificial flavors
or colors.
Vitamin E
Also known as alpha-tocopherol, vitamin E is a powerful nutritional antioxidant. 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 supplementation. After 27 weeks, people taking vitamin E showed a significant decrease in both systolic and diastolic blood pressure.
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Cayenne peppers
Cayenne Pepper
Were 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 cholesterol and combats the buildup of plaque in the arteries. This herbal medicine 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 diabetes. 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 magnesium, 500 mg of hawthorn extract, a combination of magnesium and
hawthorn, or a placebo. The hawthorn group showed a promising reduction in diastolic blood pressure, as well as decreased anxiety.
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Chapter Three
educing your risk factors, eating a healthy diet, and taking the
right supplements all contribute to healthy blood pressure. But
thats 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 passively at the newest reality series on television. Its easy and its comfortable.
Unfortunately, its also eroding our health, including our blood pressure.
Sadly, were 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 dont 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.
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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 isnt isolated from everything else in the body.
Its 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 dilating the millions of arterioles (tiny offshoots of the arteries) in the body.
Physical activity also lessens the hearts workload by training it to pump
more efficiently.
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aerobics may be more your style. If youre 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, mildto-moderate strength training, and stretching yields the best results.
Aerobic exercise speeds up your heart rate and breathing rate. It includes activities such as stair-climbing, jogging, rowing, brisk walking, 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 pressure 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 associated aerobic activity with a significant drop in both systolic and diastolic blood pressure.
Strength training, also known as resistance training, involves repetitions 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 Systemic 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 cardiovascular concerns are urged to speak with a healthcare practitioner before 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 preeclampsia, which is characterized by hypertension, protein in the urine, and
water retention. It affects approximately five percent of pregnant women.
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A study from the University of North Carolinas School of Nursing compared 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 preeclampsia 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 stretches. 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 pressure. Yoga stretches those muscles, pulling blood pressure back down.
Yoga relieves blood-pressure-raising stress.
Consistent yoga practice makes the blood less sticky, thereby reducing the risk of blood clotting.
Some yoga postures improve blood supply to the kidneys and adrenal glands, organs that regulate blood pressure.
Consistent yoga practice may decrease levels of aldosterone and vasopressin, 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 stresstends to throw the vasomotor center function out of balance, which may raise blood pressure.
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 Cohort 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 Nakamura, MD, PhD, said that smoking and hypertension have a synergistic
effect, worsening the damage that each risk factor causes on its own.
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Alcohol
Dosage determines the difference between a medicine and poison,
and thats true for alcohol, as well. Moderate drinkers may even reduce
their risk of cardiovascular disease. In fact, a recent study from the Aristotelean 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 metabolic syndrome, stroke, and cardiovascular disease, heavy drinking is associated with a higher prevalence of these problems. If you drink, drink
moderately. If you dont drink, dont start. Alcohol is the second most
widespread drug addiction, after tobacco.
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Quality is just as important as duration of sleep, and sleep apnea sabotages 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. Someone 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 individuals 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 badvoluntarily 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 Kentuckys College of Medicine conducted a meta-analysis of nine randomized, controlled trials on TM and blood pressure. Compared to the control 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 percent. 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 comfortably for 15 to 20 minutes daily, with eyes closed, while repeating a
specific mantra.
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Chapter Four
Medical Care
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.
Lets 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 arterioles have to cope with. Unfortunately, the loss of potassium and magnesium often accompany this loss of fluid. In addition, thiazide diuretics
are not recommended for anyone with kidney disease. Common side effects 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 noradrenaline from narrowing the arteries. They may reduce the risk of strokes
and heart attacks. However, beta blockers are not recommended for anyone with a slow heart rate, heart failure, or bronchial asthma. Side effects
include cold hands and feet, dizziness, weakness, shortness of breath, and
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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. Theyre
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 livers ability to move the drug out of the body. In
addition, calcium channel blockers can cause constipation, nausea, swelling 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 complementary 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 holistic 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 sickeven killing us.
We have plenty of food, but too little real nourishment. We have sophisticated 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 pressure 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 well
find out what the good life truly is.
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