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Prehypertension: 120/80 mmHg to 140/90 mmHg
People with prehypertension require health-promoting lifestyle modifications to
prevent a progressive rise in blood pressure and cardiovascular disease; these
modifications include losing weight, reducing dietary sodium, increasing consumption
of fresh fruit and vegetables, cutting down alcohol use, and exercising.
Among individuals age > 50 years, systolic blood pressure > 140 mmHg is a more
important cardiovascular disease risk factor than diastolic blood pressure.
Blood pressure increases steadily with age and most individuals will develop high
blood pressure in their lifetime. People who are normotensive at 55 years of age can
still have a 90% lifetime risk of developing hypertension.
Know Your Numbers
• 120/80 or less is optimal
• 130/80 to 140/90 is borderline
• anything greater is considered high
Blueberries May Help Control Blood Pressure
Hypertension (high blood pressure) is a known risk for developing cardiovascular
disease. If the blood pressure is not significantly above the normal level (pre- and
stage 1-hypertension), lifestyle modifications and dietary interventions are usually
recommended. A study from the Journal of the Academy of Nutrition and Dietetics
demonstrated that adding one cup of fresh blueberries (or equivalent) to the daily
diet can help to improve arterial stiffness and decrease blood pressure, bringing it
from pre- and stage 1-hypertension to a normal level195.
Bran Tea
Bran flakes: 1 cup
Pure spring water: 6 cups
Boil bran water gently for 10 minutes. Strain and drink throughout the day. Add
lemon and honey for flavoring, if desired.
Circulatory Support Tea
Skullcap Scutellaria lateriflora (for hypertension associated with stress and fluid retention):
1 ounce
Hawthorn Crataegus laevigata (for improved coronary blood flow): 1 ounce
Lemon balm Melissa officinalis (for cardiosedative effects): 1 ounce
Pour one cup of boiling water onto two teaspoons of the herbal blend. Steep five to
10 minutes, strain, and then drink. Sweeten to taste with honey, if desired.
Herbal Protocols and Formulas
• Barberry Berberis vulgaris (L.), black cohosh C. racemosa, buckwheat,
cayenne C. annuum, garlic A. sativum,
202 hawthorn Crataegus laevigata (Poir.)
DC. berries, mistletoe Viscum album (L.),
203 onion A. cepa, parsley P. crispum,
peppermint M. ×piperita, red clover Trifolium pratense (L.), skullcap Scutellaria
lateriflora (L.), valerian V. officinalis, and yarrow A. millefolium
• Bran tea has been effective in lowering blood pressure. (See Formulas.)
• Diuretic herbs may be required if fluid retention is a complicating factor:
Dandelion T. officinale, cleavers G. aparine, and parsley P. crispum are all
useful, while several of the herbs listed for hypertension are also diuretics
(such as garlic A. sativum, mistletoe V. album,
204 and parsley P. crispum).
To reduce and avoid high blood pressure:
• Avoid excess salt (sodium). Check all labels on processed food as well as
avoiding adding any salt to foods at home
• Avoid excess animal fats, coffee, tea, and alcohol
• Concentrate on fresh vegetables, fruits, seeds and grains, and foods high in
potassium
• Reduce excess weight
• Learn to cope with stress. Learn relaxation techniques, such as yoga and
deep breathing199
• Regular exercise, even a 20-minute walk daily, is very important