Hypertention, High Cholesterol and Heart Disease
Hypertention, high cholesterol and heart disease are diseases that are related and that effect one another and are all preventable and manageable by the same basic low fat high nutrient moderate salt and sugar diet.
High Blood Pressure
"Healthy arteries have smooth inner walls. Your blood flows through them without a problem. The blood vessels stay strong and flexible.But when you have high blood pressure, blood flows through your arteries with too much force, even though you can't feel it. Over time, this pressure damages the walls of your arteries . They aren't smooth anymore. They get rough spots on them where fat and calcium start to build up. This buildup is called plaque (say "plak"). Plaque is part of atherosclerosis, sometimes called "hardening of the arteries." Over time, the plaque narrows the artery and blocks blood flow through it. Atherosclerosis makes your arteries narrower. It also makes them stiffer. Blood can't flow through them as easily. This lack of good blood flow starts to damage some of the organs in your body."
From WebMD
Cholesterol
"Cholesterol is a waxy, fat-like substance made in the liver and other cells and found in certain foods, such as food from animals, like dairy products, eggs, and meat.
The body needs some cholesterol in order to function properly. Its cell walls, or membranes, need cholesterol in order to produce hormones, vitamin D, and the bile acids that help to digest fat. But the body needs only a limited amount of cholesterol to meet its needs. When too much is present health problems such as heart disease may develop."
From WebMD
Heart Disease (Coronary artery disease/ coronary heart disease)
"Heart disease is the No. 1 killer in America, affecting more than 13 million Americans. Heart disease is a result of plaque buildup in your arteries, which blocks blood flow and heightens the risk for heart attack and stroke. Heart disease is a result of plaque buildup in your coronary arteries -- a condition called atherosclerosis -- that leads to blockages. The arteries, which start out smooth and elastic, become narrow and rigid, restricting blood flow to the heart. The heart becomes starved of oxygen and the vital nutrients it needs to pump properly."
From WebMD
High blood pressure
high cholesterol and
heart disease are
preventable and
treatable with proper
diet and exercise.
Treat it Naturally
With Food
The DASH (Dietary Approach to Stop Hypertention) diet is a diet that targets treatment of hypertension and also has in it healthy eating principles that should be a part of every healthy eating lifestyle. The DASH principles will also address other health conditions including high cholesterol and heart disease.
The DASH diet principles:
"Eat more fruits, vegetables, and low-fat dairy foodsCut back on foods that are high in saturated fat, cholesterol, and trans fats. Eat more whole grain products, fish, poultry, and nuts. Eat less red meat (especially processed meats) and sweets. Eat foods that are rich in magnesium, potassium, and calcium."
Further DASH diet recommendations are seven to eight servings of grains, four to five servings of fruits, four to five servings of vegetables and two to three servings of low-fat or fat-free dairy. Sodium intake should be less than 2,300 milligrams daily and further decreasing sodium by another 1,500 mgs can further decrease blood pressure.
In addition to the general principles of the DASHdiet, there are specific eating strategies that we can help you with such as implementing the 3 C's of Healthy Eating and a step wise approach to changing your overall lifestyle. There are also specific foods and herbs that you can integrate into your diet in order to target the health of your blood vessels and heart.
Foods that help balance your blood pressure, cholesterol and support your heart are:
Foods high in magnesium: halibut, cashews, almonds, spinach, cereal, oatmeal, potatoes, peanuts, peanut butter, wheat bran, black-eyed peas, yogurt, baked beans, brown rice, avocados, kidney beans, pinto beans, bananas, whole wheat bread, milk, yogurt and raisins.
Foods high in potassium: yogurt, apricots, avocado, bananas, cantaloupes, dates, melons, nectarines, raisins, chicken, fish, tuna, turkey, carrots, celery, beans, potatoes, spinach, squash and tomatoes.
Foods high in calcium: dairy, leafy greens, almonds, beans and tofu.
Herbs and spices good for blood pressure
Herbs: garlic, onions, olives, oregano.
Spices: cinnamon, cardamom
Teas and supplements: Hibiscus tea or supplement, Omega 3: fish oil or flax
References:
Live Strong: DASH diet http://www.livestrong.com/article/499236-foods-that-regulate-blood-pressure/
Natural News: 7 Medicinal herbs and spices that help lower blood pressure http://www.naturalnews.com/035689_medicinal_herbs_spices_blood_pressure.html