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High Blood Pressure: Lower It Naturally

THE VALUE OF A MEDITERRANEAN DIET

Dr. Sinatra also recommended that Pamela institute major changes in her diet. Specifically, he said her diet should consist of 30% fats, 20-25% protein, and 45-50% carbohydrates. The fats should come from fish such as salmon, mackerel, Greenland halibut, cod, and blue fish, but not tuna because of possible mercury contamination. Large amounts of red meat should be avoided while fresh fruits and vegetables are emphasized. Dr. Sinatra calls this the traditional Mediterranean diet.

According to Dr. Sinatra, “the Mediterranean diet, rich in monounsaturated fat (olive oil) and antioxidants, has proved to be crucial in cardiovascular protection.” Dr. Sinatra says this diet is low in saturated fats (such as dairy products and meats), high in fiber and antioxidants (from fresh fruits and vegetables) such as vitamin C, beta carotene, and vitamin E, and high in essential fatty acids, found in flax and other omega-3 oils.

Avocadoes and asparagus, commonly eaten in this diet, are rich in L-glutathione, an amino acid that can scavenge harmful free radicals, while garlic and onions have ingredients that help protect the heart, and olive oil is “the healthiest of oils, no doubt.”

Underlying the success of the Mediterranean diet is a biochemical principle, Dr. Sinatra says. It is called insulin resistance or hyperinsulinism. Insulin is a key digestive hormone, secreted by the pancreas for regulating the absorption of glucose (blood sugar) and the metabolism of carbohydrates and fats. In general, most Americans are eating too many carbohydrates which in turn leads to excess insulin secretion (hyperinsulinism) and to insulin resistance, says Dr. Sinatra.

“When you’ve had too much insulin circulating in your bloodstream for too long—as is often the case when people doggedly stick to high-carbohydrate, low-fat diets—specialized receptor cells lose their ability to respond to insulin.” The resulting insulin resistance can lead to higher blood pressure, thickened, less elastic arterial walls, increased cravings for carbohydrates, and higher blood sugar levels, says Dr. Sinatra.

This factor contributes to heart disease in 2 ways. First, as insulin secretion increases, so does the level of arachidonic acid; further biochemical changes resulting from this cause blood vessels to constrict and blood to clot, and this sets up a risk factor for both higher blood pressure and serious heart problems.

The second problem with too much insulin is that it is antagonistic to the cells (called endothelial) that line the blood vessels and keep them free of obstructions, Dr. Sinatra says. As insulin levels rise, the structural integrity of the endothelial cells suffers and the type of muscles in the blood vessels changes. The result can be blood vessels that are prone to developing plaque deposits, which again can lead to high blood pressure, he adds.

“The benefit of the Mediterranean diet is that everything in it helps prevent excess insulin release,” says Dr. Sinatra. The diet, through saltwater fish, shellfish, and flaxseed, contains high levels of alpha-linolenic and omega-3 fatty acids, which are “the most important essential fatty acids for the protection of cardiovascular health.”

Dr. Sinatra also generally recommends minimizing the consumption of “high glycemic carbohydrates.” This means foods such as flour pastas, white potatoes, and white rice, whose carbohydrate portion enters the bloodstream quickly, leading to higher levels of insulin to handle the sudden glucose load. Examples of fruits with a low-glycemic index (slow absorption by the blood) include grapefruit, cherries, peaches, plums, kiwi, and rhubarb. Pamela was also instructed to avoid preservatives, processed foods and meats, canned vegetables, diet soft drinks, and chemical ingredients.

Under Dr. Sinatra’s supervision, Pamela added tofu, navy beans, and seaweeds to her diet for their magnesium content. She also started taking an antioxidant vitamin-mineral formula (containing no copper or iron) developed by Dr. Sinatra under the brand name Optimum Health.

Pamela started taking a daily formula containing 1000 mg calcium and 500 mg magnesium. These amounts were in addition to the vitamin-mineral supplement which contained lower amounts of both (280 mg of magnesium, 250 mg of calcium). “Magnesium prevents spasming of blood vessels which is why it’s one of the most important mineral treatments for high blood pressure,” says Dr. Sinatra.

Dr. Sinatra also encouraged Pamela to begin a regular exercise program, preferably vigorous walking. “I don’t recommend jogging. If you can do a brisk walk lasting 15 minutes twice a day, that’s all the exercise you really need,” says Dr. Sinatra. As an alternative, he advises dancing (and practices it himself) as a “heart nurturing” form of daily rhythmic exercise. Regularity, not intensity, of exercise is paramount, he says.

At Pamela’s next appointment 2 weeks later, her blood pressure had dropped to 170/90, “a big improvement,” says Dr. Sinatra. He kept her on the diet and supplement program, including coQ10 at 180 mg daily; he took her off calcium channel blocker but kept her on a low dose of beta blocker. She maintained a daily walking program of 1-2 miles. After about 3 months on the Sinatra program, Pamela’s blood pressure had come down to a safe 140-145/80-85. “I was satisfied with that,” Dr. Sinatra says.

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