Hypertension, commonly referred to as high blood pressure, means that the heart is pumping blood through the arteries with an abnormally high amount of pressure. If you have hypertension, your heart must work harder to pump blood to the tissues in the body and heart failure, kidney failure and stoke can all result, says Phyllis Balch in her book "Prescription for Nutritional Healing."
Eliminate Salt
According to Balch, you should eliminate certain food and food additives if you have hypertension, and the first and most important is the elimination of salt and all foods that contain it. Read labels carefully to make sure you are not consuming hidden sources of salt and look for the alternative words often used which include soda, sodium, and Na.
Other Foods to Avoid
Other foods Balch recommends avoiding are canned vegetables, unless marked sodium free; commercially prepared foods; diet soft drinks; all preservatives and artificial sweeteners, including the flavor enhancer monosodium glutamate, often labeled MSG; meat tenderizers; softened water and soy sauce. In addition, avoid all animal fats including bacon, beef, sausage, processed meats and all full-fat dairy. These foods are problematic because they are high in saturated fat which is thought to contribute to hypertension.
Foods to Reduce
The Canadian School of Natural Nutrition says it is important to minimize the consumption of processed and refined foods and to avoid cigarettes; sugar including white sugar, brown sugar, cane syrup, corn syrup and high fructose corn syrup; and refined carbohydrates such as bagels, white bread, croissants and white pasta.
Foods to Eat
CSNN recommends eating a whole-foods diet consisting primarily of fresh fruits and vegetables, beans, legumes, nuts and seeds, fresh fish, seafood and whole grains. Olive oil, flaxseed oil, hemp oil and coconut oil are all considered to be healthy fats and CSNN encourages you to use them. Other healthy fats include the omega-3 fatty acids found in soybeans, tofu, walnuts, flaxseeds, dark leafy green vegetables, wheat germ, game meat and cold water fish, such as sardines, salmon and mackerel. Fiber is also important to promote regular elimination and CSNN recommends consuming between 30 and 50g of fiber daily and taking a fiber supplement such as psyllium, if needed, to reach that amount.
Potassium Recommendation
Potassium may also be helpful, especially if you are taking cortisone or high blood pressure medication because they tend to deplete potassium stores in the body, says Balch. David Rowland adds in his book "The Nutritional Bypass" that a potassium deficiency can lead to dangerous heart arrhythmias and adequate amounts may help to protect the blood vessels from hypertension induced damage. According to Rowland, potassium absorption is enhanced when it is taken with the mineral magnesium. CSNN therefore recommends taking 1.5 to 3g of potassium chloride and 400 to 1,000mg of magnesium daily, with food.
References
- "Prescription for Nutritional Healing"; Phyllis Balch; 2003
- "Pathology and Nutrition"; The Canadian School of Natural Nutrition; Lilieana Stadler Mitrea; 2008
- "The Nutritional Bypass"; David Rowland, Ph.D.; 2006
