Gillian McKeith's Food Bible (242 page)

Whole grains, such as buckwheat. Not only do these provide magnesium and B vitamins, both essential for heart health, but they are also a great source of fiber. Fiber is also needed for the removal of excess cholesterol from the body. High cholesterol can lead to high blood pressure and vice versa.

Vegetable juices. These are great for giving your body a burst of potassium and magnesium along with other nutrients in a readily available form. Include carrots, beets, radishes, ginger, cabbage, chard, and celery.

Avoid

Salt. This is not just a matter of not adding salt to your food but of avoiding all processed and packaged foods. They all contain salt to give them shelf life and flavor. It is found in bread, cheese, ham, bacon, and all processed meats, soups, canned foods, cookies, cereals, cakes, pastries, and soy sauce. Read all labels and get into the habit of cooking from scratch using whole natural foods.

Caffeine, alcohol, nicotine, sugar, refined carbohydrates, processed foods, saturated fats, processed fats, fried foods, and dairy products. These can all have a negative impact on cardiovascular health and this, in turn, can raise blood pressure.

HERBS AND SUPPLEMENTS

Flavor your food with herbs and mild spices. These generally have health-giving properties and will give your taste buds a variety of flavors to enjoy. Try parsley, thyme, rosemary, basil, cilantro, mint, chervil, fennel, dill, cumin, ginger, garlic, turmeric, and cinnamon.

Drink nettle tea and dandelion root coffee. These can both help to remove excess fluids from the body and can replace lost potassium. Other useful herbal teas include chamomile, lemon balm, peppermint, yarrow, and lime flowers. Hawthorn tea or tincture is also useful for heart health.

Take magnesium supplements. They have been shown to lower blood pressure.

Fish oils can improve circulation and aid healing of the blood-vessel walls. Do not take if you are on blood-thinning medications.

Take vitamin C with bioflavanoids. Vitamin C is important for healing the blood-vessel walls and is used up in stress.

Take vitamin B complex. B vitamins are important for cardiovascular health and the stress response. Look for one containing choline and inositol.

Coenzyme Q10 is a potent antioxidant supplement that may help lower high blood pressure. You need to take it for at least six months.