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A Matter of Heart~Blood Pressure

Updated: Jan 27, 2020

Hypertension (high blood pressure) is known as "The Silent Killer". Reason being, many people are not aware they have high blood pressure, and then suddenly, a massive heart attack results. Average, healthy blood pressure is 120/80 or less.

There are two numbers involved in a blood pressure reading:

* Systolic -The top number, measures blood pushing out of the heart, causing pressure on arterial walls.

* Diastolic- The bottom number, measures blood flowing toward the heart, in a more relaxed state.

AT RISK (for heart attack or stroke):140/90 and higher is known as Hypertension.



  • Stress & Anxiety.

  • Alcohol use: no more than 8 oz./1 cup a day.

  • Tobacco use: cigarettes, pipe, cigars, chew, snuff.

  • Deep-fried food intake: fast food, pastries, clams, fries, hot wings, onion rings, chicken fingers, doughboys, donuts.

  • High cholesterol foods: red meat, pork (ham, bacon, sausage), bologna, butter, hot dogs, dairy, fast food, deep-fried foods, bakery goods/sweets.

  • High sodium foods & MSG: deli meats, Chinese/take-out food, ham, bacon, sausage, chips, pickled foods, many packaged and canned goods.

  • Nitrites & Nitrates: found in many deli and cured types of meat.

  • Not enough water: dehydration causes blood vessels to constrict. Drink at least 6 cups a day.

  • Caffeine: overindulgence/addiction.

  • Not enough sleep: 6-8 hours a night is healthy.

  • Calcium Magnesium: a deficiency in diet.

  • Overweight


  • Release anxiety & relax: Sleep, take a bath, pray, meditate, journal, go for nature walks, have a plan for things such as finances & family responsibilities.

  • Drink calming tea: Skullcap, hops, lobelia, valerian, lavender, chamomile, passionflower, lemon balm.

  • Exercise & weight loss: Move your body daily, to get your rate up. Your heart is the hardest working muscle in your body!

  • Eat high potassium foods: Bananas, avocados, apricots, prunes, oranges, sweet potatoes, spinach, fennel, tomato, broccoli, squash.

  • Drink water: 6 cups or more a day.

  • Eat high magnesium foods: Bran cereals, brown rice, cashews, almonds, hazelnuts, spinach, dark cocoa, organic milk.

  • Eat more fruits & vegetables: At least 5 servings a day.

  • Eat or supplement with garlic.

  • Consume a healthy, high fiber breakfast, such as oatmeal with flaxseed.

  • Eat more fish and less red meat.

  • Supplements suggestions:

  • Lycopene (shown to lower blood pressure and risk of prostate cancer), Mega Lycopene -- 15 mg - 90 Softgels

  • Pine Bark (supports heart and skin health), Pycnogenol® French Maritime Pine Bark Extract -- 100 mg - 60 Vegetarian Caps

  • Omega 3’s + CoQ10 (improves circulation & healthy cholesterol), Ultimate Omega® plus CoQ10 -- 120 Softgels

  • Garlic (natural blood thinner- DO NOT take if already on blood-thinning medications), Kyolic Aged Garlic Extract™ Blood Pressure Health Formula 109 -- 160 Capsules

  • Calcium Magnesium (relaxes blood vessels. Some people who have high blood pressure are deficient in this mineral complex), Flora Floradix® Calcium-Magnesium Liquid -- 17 fl oz

  • Vitamin B3 (niacin- an excellent vasodilator), Solgar No-Flush Niacin -- 500 mg - 100 Vegetarian Capsules

  • Hawthorn Berry (rich antioxidant for the heart), Christopher's Hawthorn Berry Heart Syrup -- 16 fl oz

  • Topical Essential Oils Application: Apply these pure oils safely and slightly diluted with a carrier oil to the chest area (over your heart/cardiovascular system). Essential oils of Jasmine, Lavender, Ylang-ylang are calming. Cypress helps support circulation. You can also diffuse the oils for aromatherapy properties.

  • Try, doTERRA - Whisper Essential Oil Blend for Women (Jasmine, Ylang Ylang, Patchouli, Vanilla, Cinnamon, Cocoa; For Diffusion or Topical Use). Find at:

SPIRITUAL ROOT: Chronic Fear, Stress, Worry & Anxiety

MEDITATION & AFFIRMATION: I breathe in peace. I exhale strife. I breathe in trust. I exhale worry. I breathe in faith. I exhale fear.

“Cast all your anxiety on him because He cares for you.” ~ 1 Peter 5:7 (NIV)

In Grace,









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