Game-Changing Diet Lowers High Blood Pressure in 2 Weeks
Written by Eli Ben-yehudaOn June 27, 2018
Lower your blood pressure is 2 weeks? Sounds like a fantasy. But it isn’t. Last week I discussed the importance of lifestyle changes. This week we have a battle plan in place. Many physicians like, Joel Fuhrman M.D, Michael Greger M.D, and Caldwell Esselstyn M.D attest to the power of food. By eating the correct foods people have reversed diabetes, heart disease, high blood pressure, and the like. Are you ready to take responsibility for your health? Then let us begin.
What if you had the chance to lower your blood pressure to normal levels in 2 weeks without medication? What if by following the regimen your had your medication drastically reduce? Tell me would you be willing to do what you had to, to lower your blood pressure? Some of you would. The sad reality is that most people would not. They would rather pop a pill and hope for the best.
A new dietary regimen has broken the horizon with the amazing results that participants of the study have experienced. A program called “NewStart Lifestyle” developed by M. Alfredo, the associate professor at the Department of Public Health, Nutrition & Wellness at Andrews University in Michigan, along with his team of researchers.
NEWSTART program is a physician monitored, scientifically researched lifestyle change program based on eight fundamental principles proven to help you achieve optimum health: Nutrition, Exercise, Water, Sunlight, Temperance, Air, Rest and Trust. This health recovery program is designed to prevent and reverse disease through natural methods.
The program will not only help in lowering blood pressure, but will also assist in reducing neuropathy, rejuvenate the immune system, increase energy levels, reverse heart disease, and assist patients in overcoming depression.
During Meija’s study, 117 patients diagnosed with high blood pressure underwent two weeks of lifestyle intervention. The program included a whole-food, plant-based diet involving fruit, vegetables, whole grains, legumes, nuts, and seeds that centered around foods rich in potassium. The study’s participants also ensured to sleep adequately, drink sufficient water, and exercise regularly.
What Were The Results?
In just two weeks, half of the participants reduced their blood pressure to the recommended level without medication or other medical devices. Ninety-three percent of participants were able to reduce or eliminate their blood pressure medicine following the two-week period because of drastically reduced blood pressure levels.
These results are equivalent to the effects of standard blood pressure medications. In all, 93 percent of the participants were able to reduce their dose or eliminate medications entirely.
While it requires a substantial amount of willpower, making lifestyle changes should always be first and foremost for people who want to lower their blood pressure.
According to Dr. Andrew Freeman, a cardiologist at National Jewish Health in Colorado, says the findings make plenty of sense.
“Exercise, particularly cardio and aerobic exercise, has been known to be a potent dropper of blood pressure for a long time, and we know that fruits and vegetables rich in potassium and naturally occurring nitrates can actually lower blood pressure as effectively as many of the medications,” he said. “So that, to me, is no surprise. It’s nice that they put it all together in this study.”
Freeman says that for many patients, the prospect of taking a simple medication is seen as easier and more appealing than undergoing lifestyle changes.
But even for patients who are prescribed medications for high blood pressure, lifestyle will always be a factor.
Sometimes, it isn’t just patients who gloss over lifestyle changes — it’s doctors as well.
Freeman points to a 2017 study that he co-authored in which 90 percent of the more than 900 cardiologists surveyed reported that they’d received no or minimal nutrition education during their training.
A recent meta-analysis showed vegetarian diets are good, but strictly plant-based diets may be better. In general, vegetarian diets provide protection against cardiovascular diseases, some cancers, and even death. But, completely plant-based diets seem to offer additional protection against obesity, hypertension, type-2 diabetes, and heart disease mortality. Based on a study of more than 89,000 people, those eating meat-free diets appear to cut their risk of high blood pressure in half. But, those eating meat-free, egg-free, and dairy-free may have 75% lower risk.
The Game Changing Diet & How To Start
The program revolves around following a vegan diet with primarily plant-based foods such as fruits and vegetables, legumes, whole grains, seeds, and nuts.
Before we continue, there are many people who see this as some kind of hug trees and animals propaganda. Yes, I have been accused of dispensing this to the masses. Look I love animals but my primary concern is my health and yours. You can research this until the cows come home, no pun intended, but there is enough research to prove that this does work. If you’re a neigh-sayer, neigh somewhere else please.
Transitioning to a vegan diet is one of the most beneficial things you’ll ever do for yourself and the entire planet, but is it as easy as people make it sound? Yes! I understand it can be intimidating transitioning to a vegan diet after being an omnivore your entire life. I grew up in Upstate New York, where regular meals included pork, chicken, eggs, dairy, or beef at every single meal (if not more than one of those options). Yes, I know. Sad to say, but true.
Some Tips For Getting Started
What Am I Allowed To Eat?
A popular myth is that vegans subsist only on soybeans and salad. In reality, vegans eat everything non-vegans eat, but without the animal products and likely with more variety from special foods.
Spend some time with a vegan and you may be surprised to learn a vegan’s diet is not just the standard diet minus animal products. There are several kinds of foods which have gained recognition as vegan staples.
Tempeh (“tem-pea” or “tem-pay”) is like tofu, but fermented and pressed to be thick and savory. An easy way to prepare tempeh is to fry or grill with blended seasonings meant for grilling. Check your ingredients, of course, but surprisingly many are vegan.
Tofu is a solid food made from pressed soybean curd. It’s one of the most unusual vegan staples in that it can be used to make a breakfast dish like scrambled tofu, a dinner dish like Sriracha peanut butter fried tofu, or even a chocolate mousse dessert.
Seitan is a chewy and naturally brown substance made from wheat gluten, an isolated protein found in wheat. Seitan is usually cut into strips and baked or fried to provide some protein and chewiness to a dish. I like getting the large chunkier pieces for making beef stew.
Nutritional yeast is very different from the yeast used in bread. Nutritional yeast, which comes powdered or in flakes, is most often used to provide a cheesy consistency. Unlike cheese, nutritional yeast also lasts far longer and has no cholesterol. Sprinkle in soup, on popcorn, or add water to make cheesy sauces.
You may also want to download this handy guide for getting started. It will answer most of the questions you may have, Click here to download the pdf guide.
Fruits And Vegetables Protect Against Disease
Vegetables and fruit contain phytochemicals or plant chemicals. These biologically active substances can help to protect you from some diseases. Scientific research shows that if you regularly eat lots of fruit and vegetables, you have a lower risk of:
Types Of Fruits
Fruit is the sweet, fleshy, edible part of a plant. It generally contains seeds. Fruits are usually eaten raw, although some varieties can be cooked. They come in a wide variety of colors, shapes, and flavors. Common types of fruits that are readily available include:
This is only a small snapshot of what is available. Break each category into the different varieties and you would be overwhelmed by the choices you have.
Types Of Vegetables
Vegetables are available in many varieties and can be classified into biological groups or ‘families’, including:
Types Of Legumes
Legumes or pulses contain nutrients that are especially valuable. Legumes need to be cooked before they are eaten – this improves their nutritional quality, aids digestion and eliminates any harmful toxins. Legumes come in many forms including:
Colors Of Fruits And Veggies
You will get the most health benefits and protection against disease if you eat a wide variety of fruits and vegetables. The dietary guidelines recommend that adults eat at least five kinds of vegetable and two kinds of fruit every day.
Foods of similar colors generally contain similar protective compounds. Try to eat a rainbow of colorful fruits and vegetables every day to get the full range of health benefits. For example:
Red foods – like tomatoes and watermelon. These contain lycopene, which is thought to be important for fighting prostate cancer and heart disease.
Green vegetables – like spinach and kale. These contain lutein and zeaxanthin, which may help protect against age-related eye disease.
Blue and purple foods – like blueberries and eggplant. These contain anthocyanins, which may help protect the body from cancer.
White foods – like cauliflower. These contain sulforaphane and may also help protect against some cancers.
How To Select Your Fruits And Veggies
To maximize nutrients and appeal, buy and serve different types of fruit and vegetables. Try to buy fruits and vegetables that are in season, and choose for freshness and quality. You should:
Saying Nuts To Heart Disease
Eating nuts as part of a healthy diet may be good for your heart. Nuts contain unsaturated fatty acids and other nutrients. And they’re a great snack food — inexpensive, easy to store and easy to pack when you’re on the go.
One drawback to nuts is that they’re high in calories, so it’s important to limit portions. But choosing nuts instead of a less healthy snack may just help you stick to a heart-healthy diet.
Why Do We Crave Junk Food?
There are a few reasons behind that. First, junk foods have a lot of sugar. We customarily associate the word ‘sugar’ with the white powdery stuff (or tiny crystals) that we put in tea, milk and a bunch of other foods to make them sweet, but that white powder is actually only one type of sugar called sucrose. There are many other types of sugar too, which may or may not be sweet in taste (but most of them are).
Junk foods contain a lot of added sugars, a ton of calories, and a sizable amount of trans and saturated fats. Furthermore, they are low in vitamins, minerals and fiber content. Deep-fried foods taste better than bland foods, and as we grow up, we tend to get ‘hooked’ on these foods.
These kinds of sugar-laden, fatty foods cause the brain to release certain neurotransmitters, called dopamine and oxytocin, which induce the feeling of relaxation, pleasure, and enjoyment in an individual. That’s why such foods (that are high in sugar and fats, like cakes, pastries, burgers etc.) are called ‘comfort foods’.
How To Make Healthy Food Choices
The food we put into our bodies is our fuel. It provides us with nutrients—the vitamins, minerals, and other compounds our bodies need to function and thrive. Research shows that good food choices are especially important for children’s growing bodies and minds. Smart choices have both immediate and long-lasting benefits for you and your family.
The trick to making better food choices is learning how to “trade up”—nutritionally speaking. Look at the foods you’re currently eating and see if you can find some healthier choices to make instead. If your dietary patterns are generally good, and if you’re eating regular meals and snacks and including a variety of foods, then it’s just a matter of plugging in some healthier choices in place of those that aren’t doing you much good.
The first step in improving your diet is to take a good, hard look at your current eating habits. Write down everything you eat for a couple of days. You can’t make changes if you don’t really know what you’re working with or where your trouble spots are.
Once you’ve done that, look your food diary over without judging yourself. Just be objective. Look over your eating patterns and the food choices you’re making, and simply acknowledge that there are some things that you probably want to do differently. And while you’re at it, don’t forget to give yourself a pat on the back for the things you’re doing right. Also, it took me about 4 weeks to get results but my diet had been horrible, so be patient, you are worth having great health.
Written by Eli Ben-Yehuda
With a passion for health advocacy Eli researches and writes many articles concerning improving the lives of people diagnosed with high blood pressure and the complication they experience. He believes educating people is the best way to improve their overall health.
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