Some healthy tips for blood pressure management

For blood pressure do the following:

If you are currently being treated for high blood pressure, please discuss this with your health care provider before making any changes, thanks.

• Do a brisk walk each morning, including weekends before breakfast
• Do other exercise like swimming, tennis and yoga as well as the walks
• Do one very long walk up to three hours once a week, like a trail hike, taking in only water for sustenance (You might need to gradually build up to this one)
• Take one Chrometate tablet with breakfast and another with dinner
• Coenzyme Q-10
• Have one dessert spoon of flaxseed oil with breakfast, lunch and dinner. You could add a few fish oil with vitamin E capsules as well as a beneficial extra.

Take all of the above for a period of three months and do not miss a day. Top up your supplies well before you run out of any.
Monitor blood pressure first thing in the mornings and later in the day at the same time daily.

Diet

• Reduce or eliminate all refined flours and grains. Replace with wholemeal grains and oatmeal and give preference for starches like Kumara and other root crops.
• Little or no refined sugar, including honey and sweets
• Reduce dairy intake
• Use flaxseed oil as an alternative spread to butter
• Reduce animal fats
• Eat fresh nuts daily
• Eat fresh fish twice a week
• Eliminate margarines and all oils that contain trans fatty acids (read the labels carefully)
• Have several daily servings of fresh fruit and leafy vegetable, carrots, celery etc

If you are carrying any excess weight, aim for a very gradual loss over the three months using these diet and exercise guidelines.

• Find something to laugh about each day
• Smile and say "hello" to at least one stranger each day

After three months, review your blood pressure health including discussing your progress with a health practitioner if BP is consistently about 150/100 or higher.