High High Blood Blood PressurPressuree

The Silent Killer

High Blood 140 90Pressure

Blood Pressure High normal 130 85increasing risk of disease Normal 120 80

Optimal Blood Below 120 80Pressure

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

10.615.1

21.6

74.5

0

10

20

30

40

50

60

70

80

<120 120-139 140-159 >160

Systolic Blood Pressure

Annual incidence per 1000 persons

0

5

10

15

20

25

Blood Pressure

120/80 130/85-140/90 140/90-159/99 Over 159/99

42

85105

170 167

0

50

100

150

200

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

Combined with exercise, BP lowered 15%

Sunbaths alone will lower blood pressure 8%

Strength of heart steadied and deepened

Pulse rate lowered

Heart muscle pumping more blood

Heart rests more

Blood output increased 39% for several days

SaltSalt

SugarSugar

CheeseCheese

Concentrated sweetenersConcentrated sweeteners

Coffee & its relativesCoffee & its relatives

Stimulants (spices, vinegar)Stimulants (spices, vinegar)

Herbs to avoid: ephedra, licorice root, etc.Herbs to avoid: ephedra, licorice root, etc.

OvereatingOvereating

Reduce Blood Pressure by Lifestyle ChangesFour simultaneous lifestyle

changes reduced blood pressure:

Weight reduction Low salt diet Alcohol reduction Increased exercise

After one year:Average systolic reduction = 10.6 mmAverage diastolic reduction = 8.1 mm

Length of test - 3 weeksAverage BP at start........................ 150/81Average BP at end.......................... 129/78Percent off of blood pressure

medicine after 3 weeks.......... 80%

Lifestyle Changes: No alcohol, tobacco, coffee Total vegetarian diet Aerobic exercise

High Family Risk for Hypertension Plus a High Intake of Salt

Sal

t In

tak

e

Percentage of Population with Hypertension•Eskimos

•Marshall Islanders

•Americans

•Southern Japanese

•Bantus

•North Japan

• Dairy products• Bakery goods• Processed meats

Result: A therapeutic low-salt diet (approximately 1 gram)

To Control Salt IntakeTo Control Salt Intake

350 mg/l 1500 mg/l

• Canned vegetables• Salt in preparing food• Salt at the table

Avoid

Magnesium FunctionsMagnesium Functions

• Reduces muscular sensitivity - tremors• Enzyme cofactor

• Constituent of bones and teeth

• Prevention of disease– Osteoporosis– HypertensionHypertension– 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 The lowering of sodium to the recommended levels could reduce recommended levels could reduce the mortality rate of stroke by 39 the mortality rate of stroke by 39

percent and heart attack by 30 percent and heart attack by 30 percent according to a panel of percent according to a panel of

blood pressure experts.blood pressure experts.

Corn chips, 1 C Corn flakes, 1 C

Peanuts, 1/4 C Tomato soup, 1 can

Bacon, 2 slices Danish pastry, 1

Ham, cured, 3 oz Chinese rice, 1 C

Peas, frozen 1/2 C Peas, canned, 1/2 C

French fries Ice cream, soft serve

Bouillon, 1/2 C Dill pickle, large

163 215

155 932

290 317

1080 2700

70 340

123 220

647 833

Soy Sauce 1T 1319Olives, Mission 10 med. 258French Dressing 1T 219Italian Dressing 1T 314Mayonnaise 1T 84Spaghetti Sauce 1/2 C 992Cottage Cheese 1 C 515Tomato Juice 6 oz. 364

Av. Sodium Food per serving

Fresh Fruit 6mg

Grains & Cereals 7mg

Nuts (unsalted) 3mg

Vegetables 15mg

Shredded wheat (1 oz.) 3mg

One cup of coffee, tea, or cola may raise the diastolic and systolic

blood pressure five to six points.

That pick-me-up may put you

down!

11.57

4.6

0

1

2

3

4

5

Risk of High Blood PressureThin men eating high fiberMen eating low fiberObese men

WHAT IS IT?WHAT IS IT?

• Medical Definition:–120% of ideal body weight

–Morbid obesity: More that 100 pounds above ideal body weight

All experts agree: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?WHAT TO DO?Principles of weight controlPrinciples 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 supper6. 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 Factors that raise set point (deleterious)(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 all-important. 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.