Here is my power blood pressure reduction list. I've added a few more, researched some of them more and starting to collect links to studies about them. Gradually, I'm going to add more information on each item.

Each of these points has potential on average to lower blood pressure 2 to 5 points. Of course in some folks it be more and in others less. The idea here is that although each one might have a small effect, combinations of 7 or more of these may allow for substantial reductions in blood pressure. I tried to include only items for which at least one scientific study found solid evidence of an improvement in blood pressure.

One method of testing any of these features is statistical method of on/off studies. For example you might pick a particular item on the list, and then try it for several weeks, measuring your blood pressure every day, and taking the average. If you hold everything else constant if it working you should see the 7 day averages drop over the period. The scientific folks would want you to stop it and see if blood pressure rises again, and then try it again to demonstrate that it is repeatable. From a practical point of view, you may not need to drop items, if it working, then you don稚 really care. However, if you didn稚 like a particular item, or it was costly or difficult for you, 2 times on, and 2 times off routine, gives you some idea of its effectiveness. Of course with 50 items on the list you might never finish such a program in your lifetime, so you probably want to try several items at once. By adding and deleting items, you may be able to find a combination that provides considerable benefit to your health. Another tricky factor in this is that different items have different periods of benefits, and some saturate more quickly than others. For example, salt reduction probably has an effect within a couple of days, and benefit maximizes in couple more days. Thus, if you lower your salt to some level for 5 days, the reduction you get in blood pressure is probably all you will ever get. Activities like exercise are likely slower, you may not see an effect for several weeks, but the long term potential for reduction could be much greater.

I read somewhere that approximately 20 different biochemical pathways seem to involved in blood pressure regulation. New ones are still being discovered. So, what is the cause of high blood pressure in people? Any one of these biochemical pathways could have abnormalities. It may be that few of them dominate the majority people痴 problems with high blood pressure. However it is known that many people respond differently to blood pressure medicines, and that different diet factors have different effects. It is thought, that these differences in responses may be related to the cause of high blood pressure. Resperate appears to work because slow relaxed breathing causes certain nerve simulation that causes the body blood vessels to relax. This might seem on first thought to be totally a short term effect, but in ways not totally understood it appears resperate exercises cause the body to 途eset it natural blood pressure levels. Similar sustained effects for other blood pressure lowering activities (drugs, exercise, diet) have also been reported. Thus, if you can get your blood pressure down and controlled, it may be easier to keep it down. I believe that if your blood pressure going lower there may be in some ways healing going on. Some activities may heal more than others.

http://www.scienceblog.com/community/older...A/20037730.html


1. Use Resperate....

2. Get your salt down below 1000 mg per day. ( the actual number seems to be somewhat in debate, and different individuals may need to hit different values) Most foods have some salt, so you have to carefully total the amounts. For example many breads have 100 mg per slice, some cheese can have 400 or more per slice, and some canned goods can very a lot 950mg in can. Salt has been somewhat controversial is it the salt itself or is it other ingredients in the salty foods. For example cheese has high salt, and often high fat. It may be in some folks that reduction in fat is beneficial component. Many highly processed foods have high salt, and low nutrition. So, salt reduction itself, may not be as important as the nutrition improvement. There is a theory that excess salt damages over time the cardiovascular system. Studies show that in about half of the cases of hypertension, the reduction of salt in the diet proved to be helpful. The elderly and African Americans are the most likely to benefit from restricted salt intake.
3. Have a daily walk of at least 30 minutes.
http://walking.about.com/od/hearthealth/a/...rtension906.htm

4. Increase Potassium ( more banana, potatoes, fruits ) - suggest at least 2 bananas a day, and least 1 potato, and at least one other fruit ( apple, or orange). (Vegetables are even more important than fruit from nutrition point of view).
https://www.health.harvard.edu/fhg/updates/update0705c.shtml

5. Reduce to healthy body weight through better eating, more exercise, and smaller portions. http://foodconsumer.org/7777/8888/H_eart_a..._pressure.shtml

6. 15 minutes of interval training per day ( 1 minute on -- 1 minute off)
http://www.nytimes.com/2007/05/03/fashion/03Fitness.html

7. Adopt 1 hour active cycle followed by 1 hour more resting cycle, the combination kicks down blood pressure, exercise increases thermal burn, and releases blood pressure lowering hormones.
http://www.nytimes.com/2007/05/03/fashion/03Fitness.html

8. Add a celery stick per day to your diet. Celery contains active compounds called pthalides, which can help relax the muscles around arteries and allow those vessels to dilate. http://www.whfoods.com/genpage.php?tname=f...ice&dbid=14

9. Have one portion of mushroom per day.( four small button mushrooms).
http://chinesemedicinenews.com/2007/07/08/...e-in-diabetics/
http://www.ncbi.nlm.nih.gov/pubmed/2738717

10. Cinnamon ( works by stabilizing sugars, lowering insulin resistance, which lowers salt retention which lowers blood pressure).
http://www.npicenter.com/anm/templates/new...1&zoneid=23

11.Tai Chi ( 15 minutes a day). Surprising good workout .... doesn't have to be professional lessons or anything ....
http://www.worldtaichiday.org/LIBRARYArtic...ODPRESSURE.html

12. Small piece of dark chocolate per day and/or other cocoa-rich foods
http://www.webmd.com/diet/news/20030827/da...althy-chocolate

13. 2 cups of tea a day ( green tea is best but most kinds including some herbals work well).
http://ezinearticles.com/?Green-Tea-and-Bl...s&id=591583

14. Broccoli (cooked or raw) and other power green foods ( beet greens, spinach, etc.)
http://www.foodnavigator.com/Science-Nutri...-blood-pressure
Glucoraphanin, also known as sulforaphane glucosinolate (SGS), is present in high levels in broccoli sprouts. Testing the effects of the sprouts on an animal model for hypertension in humans, researchers found evidence of increased tissue antioxidant defense mechanisms, lowered inflammatory response and improved cardiovascular health.

15. 1/2 hour relaxing hot bath once a week, relaxing warm shower twice a week.

16. Sex. (30 minutes a day -- either alone but ideally with an amazing faithful partner). Or a good back massage and rub down also does wonders - power of touch -- give someone a hug today.

17. Swimming (water pressure gives the entire body a cardio vascular workout. 1 hour a week or ideally if you an manage it 1 hour a day)

18. 10 minutes of weight training every second day.
http://www.mayoclinic.com/health/weightlifting/AN00637

19. Borsh Soup ( beet soup). Most home made soups with vegetables such as tomatoes and beets release a flood of chemicals that help lower blood pressure). Have one bowl of soup everyday.

20. Get adequate sleep. ( 1 hour before midnight worth 2 hours after, an hour nap during the day when you feel tired is worth 2 hours at night).

21. Garlic and Onions ( great stuff and it works). Put it your soup and sandwiches.
http://www.medicine.ox.ac.uk/bandolier/boo...rnat/AT025.html

22. Stop smoking ( if you smoke).

23. Practice EFT ( Emotional Freedom Techniques).

24. Laugh (read 10 jokes a day, and watch 30 minutes of comedy of some sort).

25. Smile at everybody, smile internally, call up friends, enjoy life.

26. Acupuncture combined with electronic stimulation ... ( One method I haven't tried... but EFT is acupuncture like in some regards).

27. Occasional high nitrate foods like wieners ( once a week).

28. Have you mother breast feed you as an infant!

29. Slow breathing exercises combined with yoga and other relaxation techniques -- don't underestimate the power of Yoga.

30. Omega-3 Fatty Acids -- particular some kinds of nuts and fish (person should have four or five nuts every day).
http://www.umm.edu/altmed/articles/omega-3-000316.htm
Omega-3 fatty acids are considered essential fatty acids. They are essential to human health but cannot be manufactured by the body. For this reason, omega-3 fatty acids must be obtained from food. Extensive research indicates that omega-3 fatty acids reduce inflammation and help prevent risk factors associated with chronic diseases such as heart disease, cancer, and arthritis.

31. A small aspirin before you go to bed (50mg ) -- one week on - one week off.
http://www.webmd.com/hypertension-high-blo...ly-aspirin-help

32. Statins can lower blood pressure as side effect. This only drug in my list and I don稚 particularly like drugs. If your under 65 years old, and particularly if you池e a male, statins appear to be miracle drug. Not that I like drugs of any kind, but a low doses in high risk patients appear to bery beneficial. Talk to your doctor. Statins are rarely costly and as with most drugs have potential for dangerous sideeffects. Still the balance of the research indicates overall substantial positive benefit.
33. Sesame oil ( Another one I haven't tried but results sound impressive).
http://www.webmd.com/hypertension-high-blo...-blood-pressure

34. Vitamin D ( One can overdose on vitamin D so one has to be careful. In northern climate such as Canada most people can take 1000 mg per day with no trouble during the winter. If you can manage it -- 30 minutes of sun tanning, early morning or late afternoon, also lets your body convert cholesterol to vitamin D. I致e started to add this to my summer routine without regular monthly blood tests hard to know if it works.).
http://highbloodpressure.about.com/od/prev...a/vitamin-d.htm

35. Replace regular fat calories with Olive Oil. (Mediterranean diet) Canola oil will also work.
http://www.nutraingredients.com/Research/O...-blood-pressure

36. Get a pet (cat or dog). Studies have shown that it works. Particularly for lonely, elderly people. I wonder if the effect isn稚 that one needs to take the dog for a walk, or whatever, it gets us moving. The effect could be that simple.
http://www.loweryourbloodpressurenow.org/d...d_pressure.html

37. Have a portion of Oats (or other soluable fiber) each day. (I recommend one week on and one week off on this one? Oats all the time could be hard on one.)
http://www.newstarthealthcare.com/article.php?id=72

38. Increase calcium intake from natural sources including dairy product intake and green vegetables. Diastolic blood pressure was negatively and significantly associated with total calcium intake from dairy products. So if your bottom end number is high -- add a 150 ml of yogart to your daily diet. ( Cheese while supplying calcium may be high in fat and salt -- so need to be careful there, same with whole milk.) http://www.ajcn.org/cgi/content/abstract/38/3/457

39. Oils and foods that contain linoleic acid include safflower oil (78%), poppy seed oil (70%), walnut oil, grass fed cow milk, olive oil, palm oil, sunflower oil, soybean, lard, coconut oil, egg yolks (16%), spirulina, peanut oil, okra, rice bran oil, wheat germ oil, grape seed oil, macadamia oil, pistachio oil, sesame oil. Studies have shown that foods that contain Linoleic acid reduce blood pressure.
http://www.springerlink.com/content/j71412r15122686h/
http://hyper.ahajournals.org/cgi/content/abstract/31/2/615
good sources are oils made from
* Safflower
* Sunflower
* Corn
* Soya
* Evening primrose
* Pumpkin
 Wheatgerm.

40. Conjugated Linoleic Acid
A double-blind, randomized, placebo-controlled study, published in the December 2000 issue of the Journal of Nutrition found that CLA reduces fat and preserves muscle tissue. According to the research project manager, an average reduction of six pounds of body fat was found in the group that took CLA, compared to a placebo group.
http://www.medscape.com/viewarticle/479490
Linoleic acid is an essential fatty acid. Conjugated linoleic acid (CLA) is a mixture of isomers of linoleic acid found naturally in dairy foods and meat.
Apparently Pasture-grazed cows had 500% more CLA in their milk than those fed silage.
Oleic acid is related compond found in olive oil and many plants that have linoleic acid. Oleic acid also lowers BP but not as much as linoleic acid.
http://jn.nutrition.org/cgi/content/abstract/137/2/384 this study didn稚 find a reduction in BP but did find a reduction in parameters that measure heart disease.
Oleic acid makes up 55-80% of olive oil - one reasons olive oil is so good for you.
Human body can produce all but two of the fatty acids it needs. These two, linoleic acid (LA) and alpha-linolenic acid (LNA), are widely distributed in plant oils. In addition, fish oils contain the longer-chain omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Since they cannot be made in the body from other substrates and must be supplied in food, they are called essential fatty acids. Mammals lack the ability to introduce double bonds in fatty acids beyond carbon 9 and 10.Hence linoleic acid and linoleinic acid are essential fatty acids for humans. In the body, essential fatty acids are primarily used to produce hormone-like substances that regulate a wide range of functions, including blood pressure, blood clotting, blood lipid levels, the immune response, and the inflammation response to injury infection.
http://www.3dchem.com/molecules.asp?ID=384

41. Peanut butter, Peanuts
As a snack twice a week, some peanuts are excellent. Go with unsalted or little salted. Peanut butter is actually excellent food source .. monounsaturated fat. Hunger satisfying.
http://www.peanut-institute.org/111705_PR.html

42. Improve your cholesterol levels and ratios. This isn稚 a quick blood pressure fix by any means. But the evidence seems to point that over several years of better cholesterol levels and ratios that blood pressures gradually improve. That means lower LDL and higher HDL, and lower overall cholesterol. The ratio of cholesterol/HDL is probably the most important. Current numbers say aim for 3.5 to 1. Number above 5.0 to 1 are definitely too high. When you read this list you see that many of the points are also previously on the list as items to lower BP.
* Oatmeal lowers your LDL without lowering your HDL.
* Fish is a good source of omega 3 fatty acids, lowers LDL, raises HDL, and lowers triglycerides.
* Nuts are high in monounsaturated and polyunsaturated fats, lower LDL.
* Soy has been shown to lower LDL.
* Fiber lowers your cholesterol. It can be found in kidney beans, green peas, broccoli, apples, brown rice, and whole grain breads.
* Antioxidants in foods, such as vitamins A, C, and E, lower the chances of LDL building up in your arteries. You can get your antioxidant vitamins in foods such as strawberries, oranges, oils and margarines, and melons.
* Use whole grain flour instead of white flour.
* Buy lean meats, like turkey or chicken, instead of red meat, and trim all the fat from it before cooking.
* Cook with vegetable oil, which is high in polyunsaturated fats, and olive and canola oils, which are high in monounsaturated fats.
* Instead of frying, boil, broil, bake, roast, poach, or steam meats, and drain off all fat before eating.
* Reduce your salt intake by using herbs to flavor your meals, and avoiding salty snack foods, pickles, cured meats, and cheeses.
http://www.healthcentral.com/cholesterol/l....html?ic=506016

43. Short brisk walks of 10 minutes, or longer 40 minute walk.
http://walking.about.com/od/hearthealth/a/...rtension906.htm

44.Wine small amounts of wine daily appear to have protective effect from adverse health events, even if they don稚 lower blood pressure. http://www.webmd.com/hypertension-high-blo...-pressure-risks

45. Listen to Mozart http://www.ctv.ca/servlet/ArticleNews/stor...0917?hub=Health

46. Eat dark grapes. Researchers from the Universite Louis Pasteur de Strasbourg in France examined the effect of concord grape juice on the endothelial cells of pigs. The data suggest that the polyphenols found in certain types of grapes cause these cells to produce nitric oxide, which helps maintain healthy blood pressure and blood vessel function. Some studies suggest that it lowers blood pressure but limits iron uptake. Those with low iron conditions should exercise caution.
http://www.nutraingredients.com/Research/D...its-iron-uptake


47. Olive Leaf Extract (Exact cause of the lowering isn稚 known but it does seem to have effect on most people).
http://www.ncbi.nlm.nih.gov/sites/entrez?o...%20%3A%20PTR%22[Jour]%20AND%202008[pdat]%20AND%20Perrinjaquet-Moccetti[author]

48. Vitamin C (Several studies have found that vitamin C over several years - does slowly lower blood pressure). It doesn稚 seem to have much effect over the short term, but over years it does make a difference.
http://www.sciencedaily.com/releases/1999/...91221080724.htm

49. Lower alcohol consumption
http://www.mayoclinic.com/health/blood-pressure/AN00318

50. CoQ10

http://www.nutraingredients.com/Research/R...lity-SGTI-study
Several studies involving small numbers of people suggest that CoQ10 may lower blood pressure. However, it may take 4 to 12 weeks before any beneficial effect is observed.
Primary dietary sources of CoQ10 include oily fish, organ meats such as liver, and whole grains. Most individuals obtain sufficient amounts of CoQ10 through a balanced diet, but supplementation may be useful for individuals with particular health conditions or those taking certain medications.

51. Olive Leaf Oil
http://www.pharmatech2000.com/PRODUCTS/hea...ngredients.html
52. Sour Tea
http://www.sciencedirect.com/science?_ob=A...e6ae4ec220363c6

53. There is no direct evidence but the indirect evidence seems to building up that curcumin (component of most curry formations) can lower blood pressure and improve cardiac health. Particularly interesting is that it works on diabetic conditions which known to go hand-in-hand with many high blood pressure conditions.

http://www3.interscience.wiley.com/journal...=1&SRETRY=0

http://www.ncbi.nlm.nih.gov/pubmed/1839886...Pubmed_RVDocSum

Thanks so much for your list, ccc.

I have a few questions about some of the items in it.




and also:



I happen to love borscht soup, and it's more tasty if you add mushrooms and garlic to it.
By the way, not too bad if you add cayenne pepper as a flavoring. Working on figuring out an optimal amount of cayenne for this.

My questions are:

1) Are the pressure-lowering qualities of beet juice, based as it is on the nitrates therein, significantly affected by the cooking? Or were those studies showing a pressure-lowering affect based on the raw juice of the beet?

2) Same question applies to mushrooms. Does cooking or frying mushrooms impair its pressure lowering qualities?



3) Foods rich in potassium: Same question. How does high heat affect the potassium content?

As you can see, I'm trying to develop a recipe for a delicious borscht [beet soup] which includes as many of the pressure-lowering foods as I can put together while enhancing the flavor of it.

I'd prefer not to juice the beets raw by using a juicer. But if there isn't much advantage of the raw form over the cooked soup, I'd go with the latter. Tastier that way and allows for adding other ingredients from your extensive list.

Thanks for your work in compiling this:

-Ira

My questions are:

1) Are the pressure-lowering qualities of beet juice, based as it is on the nitrates therein, significantly affected by the cooking? Or were those studies showing a pressure-lowering affect based on the raw juice of the beet?

I believe that cooking has no effect on either beet or mushroom effectiveness.

2) Same question applies to mushrooms. Does cooking or frying mushrooms impair its pressure lowering qualities?

I believe that cooking has no effect on either beet or mushroom effectiveness. If fry in butter or something with salt or something in it -- the salt might have an effect on the blood pressure but dont' think it interfers with mushroom. I used mushroom for some time and it doesn't seem to matter if I eat them raw or cooked.


3) Foods rich in potassium: Same question. How does high heat affect the potassium content?

It shouldn't impact it.

I've read that everytime you cook, freeze or process a food you drop the nutritional content about 20%. So if you freeze and vegetable, and then cook it you loss about 40% of natural vitamins. If you cook something it important to keep the juice, many of the nutrients go into the water.