Download High Blood Pressure

High
Blood
Pressure
The Silent Killer
High Blood
Pressure
140
90
Blood Pressure
increasing
risk of disease
High normal
130
85
Normal
120
80
Optimal Blood
Pressure
Below
120
80
What about low blood pressure?
90/50
Is it too low?
No! Not if you are feeling okay.
Stroke
Aneurysm
Heart Attack
Retina disease
Kidney disease
Atherosclerosis
Congestive Heart Failure
Weakened memory and mental ability
Blood Pressure & Sudden Death
Annual incidence per 1000 persons
80
70
74.5
60
50
40
30
20
10
0
21.6
10.6
<120
15.1
120-139
140-159
Systolic Blood Pressure
>160
25
20
15
10
5
0
Blood Pressure
120/80
130/85-140/90
140/90-159/99
Over 159/99
170
167
200
105
150
85
42
100
50
0
Morbidity ratio
120
120-139
140-159
160-179
180+
Results of lowering the blood pressure
For the general population,
a 3mm decrease in systolic blood pressure
would result in:
• 11 percent fewer strokes
• 7 percent fewer coronary events
• 5 percent fewer deaths
Sunbaths alone will
lower blood pressure
8%
Combined with
exercise, BP
lowered 15%
Strength of heart steadied and deepened
Pulse rate lowered
Heart muscle pumping more blood
Heart rests more
Blood output increased 39% for several days
 Salt
 Sugar
 Cheese
 Concentrated sweeteners
 Coffee & its relatives
 Stimulants (spices, vinegar)
 Herbs to avoid: ephedra, licorice root, etc.
 Overeating
Reduce Blood Pressure
by Lifestyle Changes
Four simultaneous lifestyle
changes reduced blood pressure:




Weight reduction
Low salt diet
Alcohol reduction
Increased exercise
After one year:
Average systolic reduction = 10.6 mm
Average diastolic reduction = 8.1 mm
Lifestyle Changes:
 No alcohol, tobacco, coffee
 Total vegetarian diet
 Aerobic exercise
Length of test - 3 weeks
Average BP at start........................
Average BP at end..........................
Percent off of blood pressure
medicine after 3 weeks..........
150/81
129/78
80%
High Family Risk for Hypertension
Plus a High Intake of Salt
•North Japan
Salt Intake
•Bantus
•Southern Japanese
•Americans
•Marshall Islanders
•Eskimos
Percentage of Population with Hypertension
To Control Salt Intake
Avoid
• Dairy products
• Bakery goods
• Processed meats
350 mg/l
• Canned vegetables
• Salt in preparing food
• Salt at the table
1500 mg/l
Result: A therapeutic low-salt diet (approximately 1 gram)
Magnesium Functions
•
•
•
•
Constituent of bones and teeth
Reduces muscular sensitivity - tremors
Enzyme cofactor
Prevention of disease
–
–
–
–
–
Osteoporosis
Hypertension
Cancer
High blood cholesterol
Heart and artery disease
Requirement: 300-500 mg. per day
• Grains
•
•
•
•
•
oats
corn
barley
wheat
rye
rice
Nuts, seeds
Fruits
Carob
Legumes - peanuts, peas, beans
Fresh vegetables - beets, greens,
squash, green vegetables
The lowering of sodium to the
recommended levels could reduce
the mortality rate of stroke by 39
percent and heart attack by 30
percent according to a panel of
blood pressure experts.
Corn chips, 1 C
163
Corn flakes, 1 C
215
Peanuts, 1/4 C
155
Tomato soup, 1 can
932
Bacon, 2 slices
290
Danish pastry, 1
317
Ham, cured, 3 oz
1080
Chinese rice, 1 C
2700
Peas, frozen 1/2 C
70
Peas, canned, 1/2 C
French fries
123
Ice cream, soft serve 220
Bouillon, 1/2 C
647
Dill pickle, large
340
833
Soy Sauce
Olives, Mission
French Dressing
Italian Dressing
Mayonnaise
Spaghetti Sauce
Cottage Cheese
Tomato Juice
1T
10 med.
1T
1T
1T
1/2 C
1C
6 oz.
1319
258
219
314
84
992
515
364
Food
Av. Sodium
per serving
Fresh Fruit
6mg
Grains & Cereals
7mg
Nuts (unsalted)
3mg
Vegetables
Shredded wheat (1 oz.)
15mg
3mg
That pick-me-up
may put you
down!
One cup of coffee, tea, or cola may
raise the diastolic and systolic
blood pressure five to six points.
5
4
3
4.6
2
1
0
1
1.57
Risk of High Blood Pressure
Thin men eating high fiber
Men eating low fiber
Obese men
WHAT IS IT?
• Medical Definition:
–120% of ideal body weight
–Morbid obesity: More that 100
pounds above ideal body weight
All experts agree:
• Obesity is rapidly rising in the
Western World - at least 1/3 of
Americans are obese.
– Increasing in all ages, sexes, races
– Women and non-whites are the worst
Eat fruits, vegetables, and whole grains.
Avoid high sodium foods like pickles,
Chinese food, bouillon, canned soups,
etc. Read labels.
Avoid low fiber foods.
Eliminate coffee and its relatives and alcohol.
Stop smoking.
No salting in the kitchen, none at the table.
Bring your weight down.
Adopt and aerobic exercise program.
Learn to cope with stress.
WHAT TO DO?
Principles of weight control
1. Don’t plan to “go on a diet.” Plan to change your eating habits
- PERMANENTLY
2. Become a vegetarian!
– Natural plant foods are:
• High in fiber, mostly low in fat, high unrefined
carbohydrates
• Filling, satisfy appetite, relatively low calorie
• Decrease cholesterol, other blood fats
• Protective against heart disease, cancer, diabetes
– Animal products are:
• Low or no fiber, high fat, too high in protein
• Calorie dense: small amounts yield high calories
• Raise cholesterol, other blood fats
• Increase risk of heart disease, cancer, etc.
3. Decide beforehand how much to eat; NEVER have
seconds!
4. NEVER eat between meals!
5. Two-meal a day plan: large breakfast, good lunch, no
supper
6. Fast a day or two (if very overweight) a week, not
consecutively
– Eliminates calories for the day
– Improves insulin receptors, decreasing insulin
resistance
– Helps your will power!
7. LOTS of water between meals (herbal teas okay) Drink
instead of eat!
8. Eliminate free fats (butter, lard, margarine, oils) - even
vegetable oils and refined carbohydrates (sugar, white
flour, meal, etc)
9. REGULAR exercise; preferably daily. Walking is one of
the best, but any is okay.
– Especially after meals
– At least 30 minutes a day; try to gradually increase to 1
hour or more. (Not necessary all at one time.)
10. Be aware of the body’s “set points” (tendency for the
body to maintain a metabolic equilibrium).
– Factors that lower set point (helpful):
•
•
•
•
•
•
•
Short-term fasting
Exercise
Low fat & refined carbohydrate foods
Avoid large meals, especially in evening or night
Avoid eating between meals
Avoid too many varieties at meals
Possibly: raw foods
Factors that raise set point
(deleterious)
•Inactivity
•Fatty foods
•Refined carbohydrates
•Evening or night meals
•Between-meal snacks
•Overeating, even of healthful foods
•Skipping breakfasts
•Staying up too late at night
•Alcohol & caffeine
•Crash diets
11. Remember that we lose weight in a “stair
step fashion;” not in a straight line. That is,
we may lose quickly to begin with; then there
is a plateau for a time; then a period of rapid
loss again; then another plateau, etc. The
plateauing is due to changes in the set points.
If the plateau is too prolonged, one can
become discouraged. Often a short fast, or
increased physical exercise, or a short period
with an all-raw diet, or various combinations
of these will “reset” the set point, and start
the weight loss again.
12. Finally, courage and an abundance of
faith in the healing power of God is allimportant. Satan wants you to destroy
yourself, and he will help you do it if you
allow him. But our loving Lord is
yearning to assist you in getting the
victory over Satan and self- “Beloved, I
wish above all things that thou mayest
prosper and be in health.” Claim the
promises, and mighty things can be
accomplished.