Conscious Choice: Solving Hypertension Without Drugs

December 2003 | Health Conscious

Solving Hypertension Without Drugs

by Bonnie C. Minsky

Hypertension (high blood pressure) is a vicious, relentless killer that affects at least 54 million Americans and 800 million people worldwide. Recently, the National Heart, Lung, and Blood Institute broadened their classifications of hypertensives (those with high blood pressure) to include prehypertension, identified as those individuals who have consistent systolic blood pressure readings (the number on top) of 120-139 or 80-89 diastolic. This new category will affect another 45 million Americans.

The good news is that prehypertension should not be treated with medication. The role of the health professional should be to stress maintaining a healthy weight, increasing physical activity, reducing stress and anxiety, and eating a healthy diet. The ideal dietary plan adopts many principles of the DASH (Dietary Approaches to Stop Hypertension) plan with other important additions. The best diet to control hypertension includes:

* Eating more high potassium/magnesium fruits (including avocado, banana, blackberries, blueberries, cantaloupe, kiwi fruit, oranges and watermelon)

* Eating more high potassium/magnesium vegetables (including broccoli, Brussels sprouts, lima beans, red beans, split peas, soybeans, white beans, white potato, and winter squash)

* Eating more nuts and seeds (including almonds, pecans, sunflower seeds and walnuts)

* Eating more fish high in Omega 3 fats (including sardines, flounder, halibut, and wild salmon)

* Eating more garlic (especially raw)

* Eating more extra virgin olive oil in its uncooked state

* Eating high fiber foods (especially in fruits and vegetables)

* Avoiding saturated and trans (hydrogenated) fats

* Limiting alcohol (one serving daily maximum for women and two for men)

* Moderating the use of table salt (up to about 2,400 milligrams for the two-thirds of the population who are not salt sensitive and up to about 1,600 milligrams for the one-third who are salt sensitive) while avoiding harmful sodium sources such as sodium nitrates/nitrites and monosodium glutamate. Use sea salt.

* Moderating the use of simple sugar and avoiding most sugar substitutes (except stevia)

This type of healthy eating with maintenance of a healthy weight, keeping stress/anxiety to a minimum, and getting adequate physical activity has been proven in research studies to lower mildly high blood pressure as effectively as a blood pressure pill and without the side effects.

To further lower blood pressure, key nutrients may need to be taken in supplement form:

* Magnesium intake is deficient in at least 75 percent of the U.S. population. It’s a mineral that is the body’s key stabilizer of nerve and blood cell function. Magnesium is also a natural calcium channel blocker to protect the heart and a potent vasodilator. In many research studies, low magnesium intake was the strongest of over 60 variables in predicting hypertension. Magnesium supplementation is safer, milder, and much less costly than hypertension drugs. It should be used as part of a comprehensive approach in preventing and treating hypertension. Unfortunately, diuretics used to treat mild hypertension deplete both potassium and magnesium. The recommended supplement dosage is 200-400 milligrams daily.

* Calcium and Vitamin D supplementation have been shown in numerous studies to lower blood pressure. When calcium supplements improve serum calcium, elevated blood pressure drops. Hypertension appears to improve with vitamin D supplementation even if the vitamin is not deficient! The recommended supplement dosages are 800-1,200 milligrams for calcium and 400-600 international units for vitamin D daily.

* CoEnzyme Q10 (ubiquinone) has been shown in numerous open trials to reduce high blood pressure. Besides numerous heart health benefits, CoEnymze Q10 (CoQ10) has shown a positive impact upon diastolic function, in particular. In a study of 115 hypersensitive patients, CoQ10 supplementation lowered total blood pressure, improved diastolic function, and decreased myocardium (heart muscle) thickness in 53 percent of the patients. Vegetarians (especially vegans) typically do not have enough available CoQ10 unless they take it in supplement form, because it is only found naturally in animal foods. The recommended intake is 30-100 milligrams daily.

The new prehypertension guidelines may help prevent full-blown hypertension if health professionals stress nutritional and lifestyle changes to their patients instead of pushing medication and low sodium diets as "quick fixes." To view a full-text version of the Seventh Report of the Joint National Committee on Prevention, Detection, Evaluation, and Treatment of High Blood Pressure (JNC7 Report), click here..

Disclaimer: This column is for information only and no part of its contents should be construed as medical advice, diagnosis, recommendation, or endorsement by Ms. Minsky.

Bonnie Minsky is a Licensed and Certified Nutrition Specialist, Public Health Educator and Certified menopause Educator with a private practice in Northbrook, IL. She can be reached at nutritionalconcepts.com.

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