by Moira Fitzpatrick, PhD, ND

It is February and a time to look at what touches our hearts, how our heart is working and how it affects the life-giving blood being pumped throughout our bodies.

High blood pressure causes wear and tear on the heart and is detrimental to the vascular system. Systolic blood pressure, the top number on a blood pressure reading, reflects the amount of pressure needed to open the aortic valve with each contraction of the heart. The contraction of the heart squeezes most of the blood out of the heart and into the arteries. The diastolic blood pressure reflects the muscle tone in the blood vessels that support the blood moving through the arteries. This occurs when the heart relaxes, a time period when the heart refills with blood for the next contraction. The muscle cells of the heart stretch during this period to allow for the heart to fill with blood in preparation for another contraction. This whole process requires energy in the form of ATP, which is the energy of the cell. There needs to be a balance of systolic and diastolic blood pressure. 

Hypertension is defined as a blood pressure of 140/90 mm/Hg, which is a measure of pressure. Whenever there is increased resistance in peripheral blood vessels, there are changes in the vascular structure, specifically the endothelial cells. Consequently there is constriction of blood vessels, inflammation, too many free radicals, stiffening of the arteries and atherosclerosis.

What Causes Endothelial Dysfunction?

There are many contributors some of which include insulin resistance, inflammatory conditions, an overactive immune system, smoking, hyperlipidemia, increased sympathetic and decreased parasympathetic nervous system activity, or stress without enough relaxation.

Hypertension affects 33% of individuals over the age of 20 in this country. It is thought to be due to an interaction of the genetics and the environment.

Can Hypertension be Treated Without Medications?

When an individual has a mild elevation in blood pressure without significant risk factors or diabetes, congestive heart failure, previous MI or cerebrovascular event , coronary heart disease, renal insufficiency, or other compelling issues, then I recommend a trial of three to six months to stabilize blood pressure. Even when an individual is taking medications, I recommend lifestyle changes, nutrition, exercise and micronutrients so as to utilize the lowest effective dose of medications.

What is the Goal in Treating Hypertension?

To prevent damage to organs and protect the blood vessels.

What are Nonpharmacologic Ways to Treat Hypertension?

An anti-inflammatory diet is the foundation of treatment for hypertension. This means a nutrient-dense food plan that consists primarily of fruits and high fiber, non-starch vegetables of a rainbow of colors, cold water fish, foods which are high in magnesium and potassium, nuts and seeds, small amounts of lean meat from free range or grass-fed animals and non-animal protein. Decrease salt and utilize other spices and herbs. Some of my favorite herbs include basil, oregano, saffron, turmeric, and a variety of Indian curry blends. Consider eating four celery stalks a day or drink celery juice.

Exercise to reduce hypertension is a combination of resistance training and aerobic exercise. I recommend 30 minutes of aerobic exercise and 30 minutes of resistance training, making sure to include both upper and lower body muscles six days a week. If you are new to exercise, start slow and see a physical trainer to help you with resistance training.

Weight loss of eight to ten pounds will result in a reduction of blood pressure 7/5mm Hg and increase the benefit of other lifestyle changes. It is even more important to decrease waist circumference.

Take time to breathe, relax, and get eight hours of sleep.

If you smoke, stop smoking and you will reduce vasoconstriction, sympathetic nervous system activity, inflammation, carbon monoxide levels, and oxidative stress.

If you discontinue or limit caffeine, then you will reduce vasoconstriction.

Studies demonstrate consistent reductions in blood pressure with CoQ10, which also improves insulin sensitivity. I recommend 100mg as preventative and that dose can increase up to 360mg. CoQ10 reduces oxidative stress. Free radicals injure blood vessels by causing them to constrict and hence increase blood pressure.

Fish oil reduces blood pressure, lowers cholesterol, and improves insulin sensitivity. I recommend two-three grams per day.

Vitamin C is a potent antioxidant and anti-inflammatory. I recommend 2000mg a day.

Vitamin K2 prevents arterial calcification. The recommended dose is 45 micrograms.

Magnesium helps to relax the muscle walls of the arteries, causes vasodilation, is an important co-factor in many enzymatic systems and is crucial for reactions involving ATP, the energy of the cell. I recommend 300mg-600mg at night.

Hawthorne, which grows locally, is one of my favorite remedies for the heart and circulation. It improves circulation and has a relaxing effect on the nervous system. Energetically, Hawthorne vitalizes the heart and restores the spirit to those overburdened with the demands of life.

Are you At-Home in Your Heart?

An open heart means we are in touch with and share our feelings. There is a passion for life, an avenue where we can express ourselves, and contribute in a way that is meaningful. Love directs our thoughts and behavior and we notice more of the things we appreciate and express that gratitude. I encourage each of you to reflect on the holistic health of your heart and embrace life whole heartedly.

Steven Vazquez, the founder of Emotional TransformationTherapy (The Light box) will be speaking and giving a demonstration in Seattle at Bastyr University on Feb. 2, 2012 from 5-8 p.m. and will be doing a workshop, Friday, Feb. 3 at the Holiday Inn in Seattle-Seatac.

Moira Fitzpatrick is a naturopathic physician and licensed clinical psycho-logist, who practices in the Northgate area of Seattle. She practices functional medicine and is a primary care provider. Dr. Fitzpatrick can be reached at (206) 525-5576, www.theemeraldcenter.com.