BAHAMAS
BAHAMAS
Be Beloved, I wish above all things that thou mayest prosper and be in health... 3 JOHN 2
HIGH BLOOD PRESSURE
DIET AND LIFESTYLE DO’S AND DON’TS
Increase your intake of the following:
· Fruit
· Leafy green vegetables
· Legumes
· Celery
· Squash
· Garlic
· Guava
· Pear
· Grapefruit
· Fiber – flaxseed is an excellent source of fiber, ¼ cup ground flax with ½ cup soymilk, drink right away or it will become thick and oily.
· Potassium – found in bananas, potatoes, tomatoes, peaches, avocados, oranges
· Calcium – spinach and broccoli
· Magnesium – cooked dried beans and peas, dark green leafy vegetables, nuts, soybeans
· Omega 3 fatty acids –Flaxseed, walnuts, soy products
· A vegetarian diet with lots of fruits and vegetables, is the best way to lower high blood pressure. If not make sure to minimize your intake of animal fat.
· Live juices are very effective for lowering blood pressure – celery, carrot, beet, watermelon, citrus, parsley, spinach and cranberry. Take 6 stalks of celery, 2 carrots, and 1 apple and juice. This is only enough for one sitting, and you will need 4 eight ounce glasses of this mix per day. Have one before breakfast, one before lunch and the last two for supper. {Supper like a pauper}
· Whole grains – brown rice, rolled oats, millet, barley etc.
· Drink only distilled water
· Rest is very important, so make certain you get sufficient sleep. At least 7 -8 hours nightly is recommended. It is also recommended that one get to bed at least by 9 p.m. the room should be dark and void of a television and radio.
DON’TS
· Caffeine drinks and foods with caffeine should be avoided
· Chocolate
· Alcohol
· Spices – avoid cinnamon, nutmeg, mace and in there place use coriander and cardamon
· Fermented {foods with vinegar} pickles, hot sauce, soy sauce,
· AVOID ALL animal meats and meat products.
· Cheese - a substance called tyrasine breaks down to tyramine, a chemical capable of constricting blood vessels and causing headaches or an increase in blood pressure. It is well for all to leave off cheese for the sake of healthy blood vessel reactions.
· Salt – no more than one-half to one teaspoon of salt per day. Baking soda and baking powder are also high in sodium, as well as being unhealthful in other ways. All baked goods using these substances should be avoided. After high blood pressure has developed, salt, baking soda, baking powder, most antacids, even toothpaste and all other sources of sodium may need to be eliminated for a time until the blood pressure is entirely normal and stable. Do not forget that sodium is in many over-the-counter and prescription drugs. Sodium is present in most antacids.
· Free fats promote high blood pressure. Any fat that is added to your food, while cooking, is considered free fat. The blood vessels are apparently sensitive to fats and the entire cardiovascular system responds to their presence by maintaining greater tension.
· Lose weight – just losing 10 pounds can help to significantly lower blood pressure.
· Begin with a day of fasting, followed by three days in which only apples are eaten (raw, cooked, stewed, dried or frozen) at each of three meals. Apples have been found by Dr. B.S. Levin to have a beneficial effect on the blood pressure. After the three days of apples, for the following two days eat only fruit and salt-free, whole grain bread for breakfast, and vegetables and the salt-free bread for dinner. Eat only one apple for supper. (Omit supper if overweight). FASTING 3 DAYS EACH MONTH HELPS TO DETOX AND CLEANSE THE SYSTEM OF TOXINS.
· Careful attention to proper clothing of the extremities is essential to calm the autonomic nervous system and to equalize the circulation. Cool skin causes an alarm reaction in the autonomic nerves. Chilled tissues cause the blood to shunt from the extremities to the interior of the body where vital organs are congested and their function is made less efficient. Keep all skin warm except during active sweating for cooling. Check especially the hands and feet, the backs of the arms, and the sides of the thighs. Wear only clothing loose enough to move up and down freely. Adaptation to messages from the skin signaling chilling takes a large tax from nerve energy resources.
SAMPLE MEAL PLAN FOR WEIGHT REDUCTION AND HIGH BLOOD PRESSURE
SUNDAY
Breakfast Lunch Supper____________
Scrambled Tofu Baked brown rice Fresh juice
1 1\2 cups grits Lentil stew Carrot and celery
Fruit Garden salad
1\2 cup soymilk with
1\4 cup ground flax
MONDAY-______________________________________________________________
2 Cups oatmeal Baked brown rice and peas Fresh juice
8 ounces soymilk Vegetarian Burger {griller}
Nuts {1\4 cup almonds} Stir fry vegetables
Ground flax Fresh salad
Fruit Orange
TUESDAY______________________________________________________________
Oat waffles Chick pea a la king Fresh juice
Pineapple – Whole wheat pasta
strawberry topping Vegetables as desired
Vegetarian sausages
Fresh strawberries
Herbal Supplements:
Hawthorne berry, rosemary, cayenne{capsicum}, fennel, and chamomile and valerian root are very good for calming the nerves.
Telephone
242-361-6750
Postal address