ADVENTIST HEALTH PROFESSIONALS

ASSOCIATION (AHPA) TRINIDAD

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What is High Blood Pressure? Normal blood pressure is less than 120/80 mm Hg.

The blood must maintain a certain pressure in the Elevated blood pressure is where your systolic pressure
arteries to properly circulate to all tissues. Blood is 120 mm Hg to 129 mm Hg, and your diastolic
pressure is the force of blood pushing against the pressure is less than 80 mm Hg.
artery walls. It’s measured in millimeters of
mercury (mm Hg). High blood pressure is a systolic pressure of 130 or
higher, or a diastolic pressure of 80 or higher, that stays
High blood pressure (HBP) means the pressure in your high over time.
arteries is higher than it should be. Over time, this can
slowly deteriorate the arteries and various organs. It is important to know your numbers as not treating high
blood pressure increases your risk of heart attack or
Blood pressure is written as two numbers, such as stroke.
112/78 mm Hg.
Hypertension is defined as:
The first number, called systolic pressure, is the pressure a systolic blood pressure reading (the top number)
when the heart beats. consistently over 120 mm/Hg and/or
a diastolic (the bottom number) reading of 80 mm/Hg or
The second number, called diastolic pressure, is the above.
pressure when the heart rests between beats.

Blood Pressure Readings

BLOOD PRESSURE SYSTOLIC mm DIASTOLIC mm ACTION
Category Hg Hg
(upper number) (lower number)

NORMAL Less than 120 and Less than 80 Keep up the good work
and stick to heart
healthy habits

ELEVATED Between and Less than 80 Make lifestyle changes

(Pre-hypertension) 120 – 129 to lower blood pressure

HIGH BLOOD Between or Between 80 - 89 See a doctor or GP as

PRESSURE 130 – 139 soon as possible
(Hypertension)
Stage 1
HIGH BLOOD 140 or Higher or 90 or Higher See a doctor or GP as
PRESSURE soon as possible
(Hypertension)
Stage 2
HYPERTENSIVE Higher than 180 and/or Higher than 120 Emergency situation.
CRISIS Go to the hospital.
(Consult your doctor
immediately)

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Symptoms of High Blood Pressure?

WHERE TO LOOK WHAT TO LOOK FOR

Head Headaches, light-headedness, dizziness, ringing in ears,
blurry vision, nosebleeds
Hands and Feet Slight swelling at the fingertips, signs of poor blood flow,
water retention, tingling, varicose veins
Heart Racing, palpitations, pain
Kidneys Aching lower back, changes in urine color or smell, frequent
urination, night sweats
Bowels Constipation, bloating or gas
Lifestyle Sedentary, stressful, financial or family issues, illness
Testing

Am I at higher risk of developing HBP? What can I do about HBP?

There are risk factors that increase your chances of • Eat a healthy total plant diet that is low in saturated
developing HBP. Some you can control, and some you and trans fats and rich in a variety of fruits,
cannot. vegetables, legumes, nuts and seeds and whole
Those that can be controlled are: grains.
• Eat diuretic foods such as, water melon, cucumbers,
• Cigarette smoking and exposure to secondhand pumpkin.
smoke
• Eat foods rich in potassium such as bananas,
• Diabetes avocados, cantaloupe, potatoes and sweet potatoes.
• Being obese or overweight • Eat no flesh foods and their byproducts. No,
• Physical inactivity chicken, fish, turkey, shrimp, lobster, crab, pork,
• High cholesterol lamb, goat, dairy milk, butter, cheese and eggs.
• Unhealthy diet (high in sodium, low in potassium, • Refrain from consuming stimulating beverages like
and drinking alcohol) sweet drinks, carbonated drinks, sugar, coffee, tea,
chocolate, caffeine or energy drinks.
Factors that are difficult to control are: • Do not smoke and avoid secondhand smoke.
• Family history of high blood pressure • Eliminate alcohol and vinegar.
• Race/ethnicity • Aim to consume an all-natural sea salt and reduce
• Increasing age sodium intake from snacks or salty foods.
• Gender (males) • Reach and maintain a healthy weight.
• Chronic kidney disease • Be more physically active. Aim for at least 60
• Obstructive sleep apnea minutes of moderate-intensity physical activity
daily, or a combination of both, spread throughout
Socioeconomic status and psychosocial stress are also the week. Add muscle-strengthening activity at least
risk factors for HBP. These can affect access to basic two days per week for more health benefits.
living needs, medication, health care professionals and • Sleep before 10:00 pm nightly.
the ability to adopt lifestyle changes. • Get adequate sunlight daily, between the hours of
9:00 am and 3:00 pm.
• Drink 8 – 12 glasses of pure water daily.
• Keep calm. Do not stress, worry or fret.
• Follow your health care provider’s advice.

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• Check your blood pressure morning and evening and • For best results, sit quietly and comfortably with
log your reading. both feet on the floor for at least five minutes before
• Know what normal blood pressure should be and taking a reading.
work towards keeping it at that level.
• When you measure your blood pressure, rest your
How to take your blood pressure? arm on a table so the blood pressure cuff is at about
the same height as your heart.
Instructions:
• Measure your blood pressure twice a day—early
• Record your systolic and diastolic blood pressure
values on a sheet of paper and show it to your doctor
morning and late afternoon—at about the same time
at every visit.
every day.

Some Therapeutic Foods which will Lower Hypertension

High Blood Pressure is a lifestyle condition and with the right kind of diet and lifestyle, it is reversible. Even if you are
predisposed to high blood pressure, you do not need to be on medication for the rest of your life, you can overcome this.

Carbohydrates
Rice, oats, millet, corn, jicama, sweet potato, Irish potato, yam, cush-cush, dasheen, tiger nut, Chinese water
chestnut, cassava, bamboo shoots, corn, buckwheat, oats

Protein
Green peas, pigeon peas, chick pea, snow pea, lentils, soybean, mung bean, adzuki bean, tofu, fava beans

Fruits
Eggplant, apple, peach, melon, loquat, pear, watermelon, melon, honeydew, grape, tomato, peppers, cucumbers,
bitter melon, luffa, chayote, zucchini, pumpkin, squash, avocado, okra, sorrel, olives, lemon, kiwi, dates,
orange, grapefruit*, grapes, strawberry, pomegranate, blueberry, cherries

Vegetables
Artichoke, borage, cauliflower, asparagus, onion, garlic, ginger, cabbage, radish, turnip, watercress, leeks,
carrots, beets, lamb’s lettuce, spinach, lettuce, endive, Brussels sprouts, watercress, arugula, chive, asparagus,
moringa, purslane, parsnip, celery, parsley

Nuts & Seeds

Coconut, walnuts, almond, hazelnut, cashew, Brazil nut, wheat germ, flax seed, chia seed, sesame seed,
pumpkin seed, sunflower seed

Season the pot

Fennel, oregano, thyme, rosemary, sage, cumin, savory, turmeric, pink Himalayan sea salt, celtic sea salt,
blackstrap molasses, kelp, coriander, dill

* Do not use grapefruit if you are on hypertensive medication.

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BREAKFAST AND LUNCH

banana, orange,
pineapple, grapes, sour
3-5 SERVINGS sop, mango, cucumbers,
RAW FRUITS watermelon, tomatoes
OR
VEGETABLES

brown rice, potatoes,

eddoes, dasheen,
cassava, yam, millet,
buckwheat
ochro,
pumpkin,
christophine,
eggplant
RAW OR
CARBOHYDRATES
STEAMED
FRUIT
OR
VEGETABLE
PROTEIN
(steam vege
until tender)
carrot, peas, beans,
cabbage, organic tofu
broccoli,
cauliflower

FATS AT THE END OF YOUR MEAL:

• A handful of your favorite nuts
• A piece of dried coconut
• A slice or two of bread with nut
butter on it

SUPPER
• Fruits or
• Bread (gluten-free) with natural fruit spread

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 MY DAILY SCHEDULE
For greater benefit it is recommended that you eat two meals daily, breakfast and lunch.

DAILY SCHEDULE
Example of a 2-meal Plan

Time to get up: _early_ Time for lunch: _2-3 pm_

Time for morning devotion: __1 hour__ Time for digestive walk: __15-30 mins__
Time for exercise: __1 hour__ Time for Supper: _-_
Time for food preparation: __daily__ Time for digestive walk: __15-30 mins__
Time for breakfast: _7-8 am_ Time for evening devotion: _nightly__
Time for digestion walk: __15-30 mins__ Time for rest: _9 pm_

DAILY SCHEDULE
Example of a 3-meal Plan

Time to get up: _early_ Time for lunch: _12-1 pm_

Time for morning devotion: __1 hour__ Time for digestive walk: __15-30 mins__
Time for exercise: __1 hour__ Time for Supper: _6-6:30 pm_
Time for food preparation: __daily__ Time for digestive walk: __15-30 mins__
Time for breakfast: _6-7 am_ Time for evening devotion: _nightly__
Time for digestion walk: __15-30 mins__ Time for rest: _9:30 pm_

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 ONE WEEK DAILY MENU

MEAL TYPE SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

BREAKFAST Pears Grapes Bananas Melon Pineapple Apples Oranges

Cucumber
Toast Barley Granola Cornmeal Buckwheat Baked
Black bean Pinto beans Garnish Pita bread Pinto beans Butter potato
burger with dried Scrambled beans with wedges
avocado Nuts & fruits Tofu Nuts & tomatoes BBQ Tofu
Seeds Seeds
Nuts & 2 Tbsp Nuts & Nuts & 2 Tbsp Nuts & Nuts &
seeds Flaxseed Seeds Seeds Flaxseed Seeds Seeds
2 Tbsp 2 Tbsp 2 Tbsp 2 Tbsp 2 Tbsp
Flaxseed Flaxseed Flaxseed Flaxseed Flaxseed

LUNCH Lettuce Lettuce Lettuce Lettuce Lettuce Lettuce Lettuce

Cauliflower Cabbage Broccoli Carrots Beets Brussels Celery,

Cassava Carrot Quinoa GF pasta Sweet Sprouts Carrots
Split peas Brown rice Lentils Sunflower potatoes Yam Brown rice
Red beans seed sauce Channa Lima Beans Green
Nuts & Nuts & Black beans Pigeon Peas
Seeds Nuts & Seeds Nuts & Nuts &
Seeds Nuts & Seeds Seeds Nuts &
Seeds Seeds

SUPPER Fruit Fruit Fruit Fruit Fruit Fruit Fruit

For more information, contact us at:

Dr. Natalie Nash.
Las Lomas No. 2.
Via Cunupia
Trinidad and Tobago
m. +1 (868) 724 4898