This month’s subject is heart and blood pressure. Alternative medicine has always been in the minds of many as a perfect solution to “drugging,” and its “baleful effects.” Testimonies, vol. 5, 311; Selected Messages, vol. 2, 280. The ideal agent for lowering blood pressure would be one that causes no undesirable side effects, is affordable and is easily tolerated, and actually reduces risk for serious disease of the circulatory system. At the present time no drugs are known that meet all of these criteria. Some of the side-effects of drugs for controlling blood pressure are fatigue, daytime drowsiness, dry cough, constipation, loss of sexual desire, impotence, and light-headedness, a general feeling of malaise, and sometimes depression. Some recommended lifestyle changes that often result in a lowering of blood pressure are:
1. Reduce salt intake to between 2 and 3 grams per day (about 1 teaspoon). Be cautious when buying processed foods, read the labels before you buy. Beware of food additives, preservatives, tenderizers, and food enhancers, particularly monosodium glutamate (MSG). Common processed foods that contain a high amount of sodium include: salted nuts, chips, canned vegetables, powdered and canned soups, diet soft drinks (including tonic or sparkling water), soy sauce, pickled foods, and animal products (especially cheese and processed meats).
2. Adopt a high-fiber, low-fat diet. If possible eat at least five servings of fresh fruit and vegetables each day. Such a diet will increase your levels of vitamin C, magnesium, calcium and potassium. An increased intake of calcium-rich foods such as kale or other dark greens, white navy or other dried beans, raisins, figs, sesame seeds, and almonds are advisable for many. A high potassium intake is associated with a lowered blood pressure and reduced risk of stroke as well as cardiac arrythmia, especially if you are on diuretics. Fruits, vegetables, and most grains are good sources of potassium. The concentrated vegetarian sources of potassium include: bananas, carrots, potatoes, tomatoes, avocados, almonds, pecans, walnuts, peanuts, lima beans, peas, dates, greens such as cress and spinach, and whole wheat flour.
3. Many people with high blood pressure have been advised to take 200 to 400 milligrams of supplemental magnesium each day. In the future we will list common food sources high in magnesium and talk about fat and high blood pressure.
March Recipes:
Lo-Calorie Dressing (Italian)
Place in Blender:
2 cups Distilled Water
1 tsp. Sea Salt
1 1/2 cups Tomato Puree
1 Tbsp. Onion Powder
1-2 tsps. Garlic Powder
1/2 cup Lemon Juice
3 tbsps. Apple Concentrate
1 tsp. Ground Dill
3/4 tsp. Sweet Basil
3/4 tsp. Italian Seasoning
3/4 tsp. Salad Herbs
Whiz in blender on high speed until thoroughly blended.
Sun-Nut Burgers
Bring to a Boil:
1/3 cup Braggs Aminos (or substitute a beef style flavoring)
2 1/2 cups Water
Mix together:
1 Onion, Chopped
1 Clove Garlic, Minced
1/2 tsp. Italian Seasoning
1/2 cup Ground Raw Walnuts
1/2 cup Raw Sunflower Seeds
3 cups Quick Oats
Pour water and Braggs over dry mixture. Stir and let sit for about 15 minutes. Bake a 350 degrees for 20 minutes on each side.
The End