Healthy Living

High Blood Pressure

Three Angels Broadcasting Network

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Series Code: HL

Program Code: HL000031A


00:14 Welcome to "Healthy Living," I'm your host Margot Marshall.
00:19 I have good news and bad news.
00:22 The bad news is that the number of people in the world
00:25 with high blood pressure has reached 1.13 billion!
00:31 Nearly doubling since 1975 and it's no longer a disease
00:36 of just affluent countries.
00:38 The good news is high blood pressure can be reversed!
00:42 Stay tuned to find out how.
01:14 I'm hoping that all 1.13 billion people with high blood pressure
01:20 are tuning in right now because with me in the
01:23 studio to share success stories of reversing high blood pressure
01:27 is Dr. John Clark.
01:29 Welcome John, lovely to have
01:31 you on the program. Thanks for having me.
01:34 First of all, what is high blood pressure?
01:37 I mean, what are the numbers and secondly,
01:39 why should we be concerned about it anyway?
01:42 Yes, sometimes the numbers can be a bit daunting.
01:46 You look at it and you wonder, "What does that mean?
01:48 They gave me a number?"
01:49 We usually give two numbers, one is the highest - your
01:54 heart pumps pressure into your bloodstream and the other
01:58 number is at the lowest point.
02:00 And so we have a high number called "systolic,"
02:04 and a low number called "diastolic."
02:06 The high number we say shouldn't be over 120,
02:10 and the lower number shouldn't be over 80.
02:13 And so those are the numbers we look at - you go over
02:15 120/80 and you're concerned.
02:18 And why are you concerned?
02:20 Because you don't feel any different.
02:23 That's the dangerous part of high blood pressure.
02:25 We say it's the silent killer because people could be
02:29 walking around with 180/150 and be ready to have
02:34 a heart attack, a stroke, their kidneys could be failing.
02:39 A number of things can go definitely wrong when
02:42 the blood pressure goes too high and yet they
02:44 don't know it and they could end up with tragic results.
02:49 Well that's certainly something to be concerned about, isn't it?
02:52 Especially because it is, as you say - "a silent killer."
02:55 How does Australians actually compare with the rest
02:57 of the world in terms of high blood pressure?
03:00 I was surprised they are almost twice the numbers
03:04 of the rest of the world!
03:06 Oh, that's awful! Yes! I didn't want to hear that!
03:09 Well, at least it gives us a goal to work on, hey.
03:13 So 1 in 3 Australians has high blood pressure.
03:17 That's not good news.
03:19 What about Aboriginal and Torres Strait Islanders,
03:22 how do they fare?
03:24 Oh they're even higher, they're about 20% more
03:27 people with high blood pressure.
03:28 It affects them, especially when they adopt
03:31 the lifestyle of the rest of the Australians.
03:34 Oh that's not something to be proud of, is it?
03:37 What about men? How do they compare with
03:41 women say for high blood pressure?
03:43 Well men are ahead in that area too. OH!
03:47 I'm sad to say, about 34% of men have high blood pressure,
03:52 whereas only about 29% of women.
03:55 All right, well that's all bad news.
03:57 Let's talk about some good news and I know you have
04:00 lots of solutions to all kinds of the problems that plague
04:03 people on this planet, but if you had to choose just one
04:08 the single most powerful lifestyle, let's say,
04:13 practice that people could adopt to avoid or to reduce
04:17 high blood pressure, what would that be?
04:19 The single most important, what would that be?
04:21 I think that it would be water,
04:23 how much water a person drinks. Water? Yes.
04:25 That just sounds a bit too simple.
04:27 It does, doesn't it?
04:28 I call high blood pressure, in many respects,
04:31 "the great water shortage." Okay.
04:35 "Dehydration" as they call it. Yes.
04:38 I remember I was giving a lecture on high blood pressure
04:41 to an audience and the lady on the front row - when I
04:45 mentioned water, practically jumped out of her seat,
04:47 said, "Water! That's it!"
04:49 And I looked at her and I said, "Really? Tell us more."
04:52 She said, "Aw, my mother called me, (now this lady
04:55 was in her 60s, so her mother must have been in her 80s),
04:58 my mother gave me a call, she said, "Nancy, (this lady's
05:02 name was Nancy), "Nancy, my blood pressure is 180/150,
05:07 what do I do?" Well Nancy was pretty calm.
05:11 The mother went on to say, "Shall I call the ambulance?
05:14 Shall I go to the hospital?"
05:16 Nancy said, "Well mom, I'll tell you what, just sit down,
05:20 drink 3 big glasses of water and when I get there in 45 minutes,
05:24 we'll check your blood pressure again."
05:26 Forty-five minutes later, Nancy walked in,
05:30 checked mom's blood pressure and it was 120/80!
05:33 Oh, truly! Nancy knew something that you knew obviously.
05:39 Well that's just amazing!
05:40 Why does that work though?
05:42 How does that happen? I mean, you know,
05:47 if you have really low hydration, if you're dehydrated,
05:52 your blood pressure can actually drop - so I'm just
05:55 intrigued to know how drinking a lot more water would
05:58 actually lower it. How does that work?
06:01 And it's true, if you don't have any water,
06:03 your blood pressure will go out the bottom.
06:05 Well yeah, I think it just stops. Yes.
06:08 And so somewhere though before it goes totally to nothing,
06:11 your body works VERY hard to get the blood pressure up
06:15 because its goal is to get the blood going
06:18 to the top of your brain.
06:19 And if the blood is going to the top of your brain
06:22 very well, several things happen - one is all of the
06:25 blood vessels in your body tighten up to squeeze the
06:28 blood up to the top of your brain - sort of like
06:30 squeezing a toothpaste tube.
06:32 The second thing that happens is your heart starts
06:35 going faster and so you get a fast heartbeat - maybe you
06:39 feel your heartbeat, maybe you think you're having
06:41 what we call "palpitations" or a heart that's signaling
06:46 you that it's working hard.
06:48 So that's how it works, well that's
06:49 intriguing and that makes so much sense
06:51 when you explain it like that.
06:52 By the way, I don't squeeze the tube - I roll it. Oh!
06:55 Just a little aside.
06:57 Are there any other natural remedies that you could suggest
07:01 that would help with people having experiencing
07:04 high blood pressure?
07:06 I had a friend whose mother always had high blood pressure,
07:08 I mean her whole life - she was on three high blood
07:11 pressure medications all the time and still went to the
07:14 emergency room frequently without a controlled
07:17 high blood pressure.
07:19 And, her son said, "Well I've been studying some of these
07:23 nice natural remedies especially for high blood pressure,
07:28 and studying drinking water," and he discovered
07:32 that if you added some lemon to the water,
07:34 that it was very helpful for high blood pressure.
07:37 So he said, "Mom, every morning start out with a liter of
07:40 water with the juice of one fresh squeezed lemon in it
07:44 and see if that doesn't work."
07:46 Well mom started doing that and within 6 months
07:49 she was off all her blood pressure medications,
07:52 and she was drinking her lemon but she got tired of lemon!
07:56 I mean it is pretty acid!
07:58 And so she and he did some more research and found a
08:01 good herb that was very similar and that is "Hawthorn berry."
08:05 Hawthorn berry has been very beneficial for a lot of people
08:09 for high blood pressure.
08:11 Some people take it as a tablet; others as a tea;
08:14 I tend to prefer a tea - that way you get the
08:15 liquid with it again.
08:17 And she found that she could control her blood pressure
08:20 on that natural remedy while continuing
08:22 to drink plenty of water.
08:25 Very, very simple things that you could hardly imagine
08:28 would be so effective - it's just amazing.
08:31 I mean huge amounts of people see the doctor
08:35 for blood pressure - I think how many would that be,
08:37 like I think I've heard you say, something like "most people
08:42 see the doctor for high blood pressure,"
08:43 is that something like what you were saying the other day?
08:45 That's right! For a general practice physician,
08:48 the number one disease he's going to be
08:51 seeing is high blood pressure.
08:52 Right and to be able to control it in such a simple way.
08:56 I mean that isn't just preventing it, that's actually
08:58 bringing it down over time - so that's fantastic!
09:02 That's really wonderful!
09:03 What about exercise? What sort of a role or how does
09:05 that fit in with high blood pressure?
09:07 You know, if people don't exercise, they get stiff.
09:12 Like if we sit in these chairs too long... ha, ha, ha,
09:15 and we don't get up, we're going to feel mighty stiff
09:18 when we get out of this chair.
09:20 Well this happens to the whole body - the muscles get stiff;
09:24 the blood vessels get stiff and stiff muscles resist blood flow.
09:29 Stiff blood vessels resist blood flow.
09:32 Therefore, it takes more pressure to get the blood
09:34 to go through those stiff muscles and stiff blood vessels.
09:37 And so exercise helps to relax the blood vessels,
09:43 make them more supple - it helps relax the muscles,
09:46 make them more supple.
09:48 It also makes it so that the heart is more efficient
09:51 in each of its pumps so that the blood comes through
09:55 in a more steady fashion.
09:57 Well that's just amazing, I mean we keep hearing
09:59 about exercise is good for just about anything that you
10:03 name - to deal with the body, it's just amazing.
10:05 But I would not have known that it was so good for
10:08 high blood pressure.
10:10 You tend to think that when you actually exercise,
10:12 it sends your blood pressure up for that period.
10:15 But what you're saying is that after that, it's normalizing it
10:18 and there's nothing wrong with the blood pressure going up
10:20 while we exercise - it's very normal - so that's fantastic.
10:24 And what about foods? Are there foods
10:26 that contribute in one way or another to high blood pressure?
10:30 You know we are what we eat. Yes.
10:33 I tell people - if you don't like what you are,
10:36 physically/medically as far as diseases go,
10:38 change what you eat!
10:40 And it sort of makes sense, doesn't it? It does, yes.
10:42 And so there are certain foods that will send your blood
10:46 pressure high.
10:47 Now salt is known to be one of those.
10:50 There's a couple of reasons why salt causes high blood pressure.
10:53 One, is it hardens the arteries!
10:56 It's sort of like not getting enough exercise,
10:58 those arteries become stiff, the blood doesn't go through
11:00 them well and you end up with high blood pressure.
11:03 It also causes inflammation in those arteries,
11:06 and that can be sort of a problem with causing
11:09 the heart to go faster.
11:11 The other reason why we have trouble with high blood pressure
11:16 with salt is that salt makes you accumulate more fluid.
11:22 It raises the volume of blood and so there's more blood
11:24 coming in the heart, more blood going out of the heart,
11:27 so higher preload, higher post load.
11:30 This is another reason why salt is a problem.
11:33 But then there's a certain group of people who are
11:36 especially salt-sensitive.
11:39 It works on their nerves; it works on their body,
11:42 and it raises their blood pressure.
11:43 I had a friend who was working at a lifestyle center,
11:45 he had a patient who had sinus problems.
11:48 So they were washing his sinuses with salt water
11:52 or saline solution - it gave the gentleman very high
11:56 blood pressure - just that much salt. Really?
11:58 And so some people are very sensitive, so lowering
12:01 the salt is a strategy used in lowering blood pressure.
12:05 Oh, that's fantastic!
12:07 But I imagine that even he must have absorbed
12:11 some of that salt into his system.
12:13 Yes, it went right into his bloodstream and...
12:16 Didn't even drink it or eat it or anything like that.
12:19 Oh, that's amazing.
12:21 And so any other strategies that you have
12:24 like what we've talked about salt,
12:26 Or anything else that would affect blood pressure
12:30 or helpful or unhelpful?
12:32 Your salt is related to other seasonings such as
12:36 monosodium glutamate.
12:38 Now you'd be surprise how many foods have
12:41 monosodium glutamate in them.
12:43 They hide it under different names because nobody
12:45 goes to the supermarket looking for a product
12:47 that has monosodium glutamate in it, but it's in there.
12:52 It's in things that are highly seasoned especially salty foods
12:55 and that will raise your blood pressure pretty significantly.
13:01 But what are these names, what are these secret names?
13:04 What do they hide it under? Yeah, what do they?
13:06 Well here in Australia, they give it a number,
13:08 but it can be under "natural flavors;" it can be under
13:12 "seasonings;" it can be under "spices;" it can be
13:16 in such foods as soy sauce.
13:20 It can be in any of these foods that are very salty or
13:25 any food that has been created through rotting, spoiling,
13:29 fermenting, ageing such as vinegar; such as cheese,
13:35 and so those things will raise your blood pressure
13:37 pretty significantly too.
13:38 Yes, cheese is actually very high in salt as well, isn't it?
13:42 Very high in salt and also aluminum.
13:48 Oh, is that right?
13:50 So that's a very daunting thing. Yes.
13:53 Now other foods that will raise your blood pressure
13:55 are anything that we call "vasoactive foods,"
13:59 foods that have chemicals or properties to them that
14:03 tighten your blood vessels up.
14:04 Caffeine would be the number one. Okay.
14:07 Any foods with caffeine or its related other chemicals,
14:11 theobromine or even nicotine will raise your blood pressure.
14:15 Oh well that's quite a list of things that, you know,
14:19 we can take into account. Thank you for that.
14:21 So does that cover all the foods we're going to talk or...
14:24 Well, we should also talk about good foods to eat,
14:26 so people don't just eliminate everything and, of course,
14:29 your blood pressure would go down then but...
14:31 Certain foods are especially known
14:34 to be helpful for blood pressure.
14:35 One of those is celery! Celery!
14:38 Celery, either as juice or eaten lowers blood pressure,
14:43 but any fresh fruit and vegetables are going to
14:45 help you with your blood pressure as opposed to
14:48 tinned or processed foods.
14:51 Most tinned or processed foods have added salt;
14:54 have added preservatives; have added other things
14:57 that can affect your blood pressure, whereas if you're
14:59 eating fresh fruits and vegetables...
15:01 And I usually recommend people get about half their diet
15:04 as fresh fruits and vegetables, and it's very good for
15:07 other things as well besides high blood pressure.
15:11 Yes, well that's great.
15:12 And what about the timing of meals?
15:16 I know you have something to say about that.
15:19 How does that play into high blood pressure?
15:21 My grandfather used to say he only ate one meal a day.
15:25 He just ate all day long! Oh right.
15:29 And when you're doing that, you're always
15:30 putting a little bit of food in your bloodstream.
15:33 Food in your bloodstream will cause the blood to be
15:37 thicker; it will cause it to be harder to be pumped.
15:40 Whereas if you have your meals at a regular time,
15:43 it makes it so your body gets ready for the meal;
15:45 it processes it quickly and then when it's done,
15:48 you don't have stuff in your bloodstream all the time.
15:52 Now another factor is whether or not you eat 3 meals a day.
15:57 Interestingly enough, the third meal is associated
16:01 with more high blood pressure.
16:02 So I had a gentleman who I had given him the lecture
16:08 on high blood pressure, a DVD that we produced,
16:12 and he watched that and he said he quit eating his third meal
16:17 and as long as he didn't do that,
16:19 his blood pressure went to normal.
16:21 So it was very helpful not to be eating in the evening.
16:23 If you eat in the evening, your digestion is slower;
16:26 the more the food is in the bloodstream,
16:28 it stays there overnight and your blood
16:30 pressure goes up overnight.
16:32 You gave a really good explanation of how that works
16:36 and I always think it's helpful to know why certain things
16:39 have the effect that they do, so that's very interesting.
16:43 Now a lot of people in Australia actually do skip
16:48 a meal a day but it's not usually, if ever,
16:53 the third meal - it's usually the first meal which, of course,
16:56 is the most important one, breakfast.
16:58 That's right.
16:59 And I think when people start missing that third meal,
17:05 it's easier to eat a really good breakfast
17:07 and make that the main meal.
17:09 But it would be a bit difficult if you haven't
17:11 had breakfast and you've had a light lunch to actually
17:14 do what you're saying but it's something
17:15 worth working on, isn't it?
17:17 A lot of people wake up in the morning and they say,
17:19 "I'm not hungry for breakfast," and I say, "That's because
17:23 you ate your breakfast the night before!" Laughter.
17:27 Your stomach is full, you're full of energy,
17:30 and then you can't sleep well at night and you wake
17:34 up groggy and then you don't feel like eating breakfast.
17:37 People who eat breakfast have less other diseases,
17:41 less diabetes, less heart disease, less cancer.
17:44 People who eat a big meal at night have
17:46 faster growing cancer. Is that true? Yes.
17:50 Is that right? Wow, lots and lots of reasons to do
17:55 all of the good things that you have found to be helpful
17:57 for not just one problem but many.
18:01 What else can you tell us about taking care
18:04 of high blood pressure?
18:05 You know, when you have high blood pressure and you don't
18:08 realize it, sometimes it's good to monitor it and you can get
18:12 little kits at the chemist usually
18:15 and check your blood pressure.
18:17 A lot of people have the trouble that when they
18:19 go into the doctor, they see his
18:21 white coat and their blood pressure goes up.
18:23 Yes, I've heard about that.
18:25 And we call it, "white coat syndrome." Yes, yes.
18:28 But it also has to do with people's stress,
18:31 and so we discovered that when people are under more stress,
18:35 then their blood vessels tighten up, their heart goes
18:37 faster and their blood pressure goes up.
18:40 And so stress management is a big part of
18:42 blood pressure control. Yes, yes it would be.
18:46 And some people even get an electronic biofeedback
18:50 machine to see where their stress is,
18:53 and it helps their blood pressure.
18:54 Oh okay, so that's another good strategy.
18:56 You're full of good ideas, what else can you tell us?
19:00 Well I know when I've dealt with people with high
19:03 blood pressure, that when they understand the physiology
19:07 as to why they have high blood pressure, it helps
19:10 So three reasons: #1, the blood vessels
19:13 tighten up - this can be through stress.
19:16 This can be through things they ate like caffeine or it can
19:19 even be through just always being low on water.
19:26 The second thing is the heart going faster.
19:29 Hearts go faster if you're out of shape.
19:31 People who are fit, they've been exercising - have a
19:36 slower heartbeat and a more efficient heartbeat
19:39 and have lower blood pressures.
19:41 The other thing that makes the heart go faster is if you're
19:44 having a lot of MSG - it actually tends to mess
19:47 with the heart rhythm and give you an arrhythmia
19:50 or a fast heartbeat.
19:52 Other things that will affect the heart when it's going fast
19:55 since you have high blood pressure is if
19:59 you end up always being late to appointments. Laughter.
20:04 Yes, oh yes, I think we've all done that once or twice, oh yes.
20:10 I want to mention a little bit about the effect of
20:13 medications on your high blood pressure.
20:15 They did a study on a bunch of people who were getting
20:17 high blood pressure - they wanted to see what its effect
20:20 had on their brains - they started scanning their brains
20:23 periodically and they discovered that people that were getting
20:26 high blood pressure were accumulating white matter
20:28 lesions in their brains, lesions that would
20:31 lead to Alzheimer's at a rate 10 times faster than
20:35 the normal population.
20:36 Ten times? Ten times faster!
20:39 That shows a serious problem. That's a very scary number!
20:42 So they said, "We better hurry up and give these people
20:45 high blood pressure medications."
20:47 So they put them on diuretics, commonly called,
20:49 "water pills," they put them on all these different
20:52 interesting pills. They should have talked to you!
20:55 And the result was the blood pressure did come down,
20:59 but when they continued to scan their brains,
21:01 the blood pressure medications did absolutely nothing
21:06 to slow the rate at which the white matter lesions
21:09 were accumulating in the brain!
21:10 In fact, for diuretics, it made them accumulate faster!
21:14 So in order to stop the high blood pressure and the
21:17 accumulation of the pre-Alzheimer's lesions
21:20 in the brain, you would need to change the lifestyle
21:23 factors that were creating both.
21:25 And so - drinking more water,
21:27 eating more fresh fruits and vegetables, staying
21:30 away from salt and MSG, and
21:32 caffeine and these kinds of things.
21:33 Another thing, dietarily that will create high
21:36 blood pressure is too much oil, too many fats.
21:39 It thickens the blood, makes it harder to pump;
21:42 it makes the blood so it carries less oxygen - so it has to be
21:45 pumped faster and harder to get the same effect.
21:48 Oh just say that one again, that's interesting,
21:50 what you just said about (Oils), yes and not much
21:56 oxygen in the blood - so the heart works harder
21:59 to get that amount of oxygen through.
22:01 That's right. I love the way you explain
22:04 these things because if you just said, "Don't do this,
22:06 do that and don't do that," it would be like,
22:07 "Well, you haven't convinced me," but now we
22:11 understand how this works; it's more compelling, yes.
22:15 Yes, so the oil tends to coat the red blood cells - making
22:20 it harder for them to get oxygenated.
22:22 It's also true that oil itself in digestion takes more
22:25 oxygen to become metabolized to get digested and so it
22:30 burns more oxygen; it slows the oxygen getting into the cells
22:35 and so people on a high oil diet
22:37 had a lower oxygen on their brains.
22:39 They don't think as well and the effect lasts for about
22:43 3 days after a high fat meal, so it's a slow process
22:46 of... stuff 3 days.
22:48 Three days! One high fat meal, 3 days?
22:52 Three days! That is correct.
22:55 And that's quite likely going to be an evening meal?
22:59 Often an evening meal, things that are fried.
23:03 We've got a lot of stuff going on by eating at night already,
23:06 and if it was a high fat meal, that would be
23:08 (Even worse) hmm for the problem.
23:10 That's right. That's correct.
23:12 Another thing that will raise your blood pressure
23:15 is drinking sodas or soft drinks.
23:19 Soft drinks have a lot of sugar.
23:21 The sugar often gets metabolized into uric acid,
23:24 the component of gout.
23:26 When the uric acid goes up, the blood pressure goes up.
23:29 On the other hand, feeding people pills or tablets
23:32 to take away uric acid will lower blood pressure.
23:34 So anything that would give a person gout,
23:36 would give another person high blood pressure.
23:38 Oh, is that right?
23:40 Well it's fantastic the way so many of these natural
23:43 things that the Good Lord gave us, you know, fresh air,
23:46 and exercise, good food and so on - we've interfered
23:51 a lot with the food supply, haven't we?
23:53 And I'm not just talking about genetic engineering,
23:55 I'm talking about the numbers of products on the shelf.
23:59 I don't know the numbers but it's many times, many times
24:04 as many as they used to be going back a few decades and they're
24:08 not new plants or anything like that - they're manufactured
24:13 things that have got a lot of those items in that you were
24:16 mentioning - the flavors, the salts, the sugars and
24:18 all of those other little numbers that we
24:21 need to be a bit careful of.
24:23 So we really have changed a lot in what we eat from
24:30 going back a while, haven't we? and paying dearly because
24:34 most of these illnesses that we're discussing - we're talking
24:36 about high blood pressure today but most of these
24:39 illnesses are getting worse. Right!
24:41 I haven't actually heard of one that's getting better. Right!
24:45 Have you? No, no - that's right.
24:48 So that should tell us something that, you know,
24:51 the increase is related to what, you know,
24:54 we're made of what we eat.
24:55 Modern life in this world has gotten more stressful,
24:59 and it's interesting one statistic is that if
25:01 somebody moves from the bush or the country into a
25:04 big city, their blood pressure will go up by 20 points.
25:08 On the other hand, getting away from the city
25:10 and getting out in the country and walking where there's
25:12 nature; there's birds; there's trees - your blood pressure
25:15 will go down.
25:16 For somebody that has high blood pressure and needs to
25:18 bring it down, walking out in nature is one of those
25:21 good things! Yes.
25:22 I think we'll probably have an influx of people moving to
25:25 where we are but I've lived in city environments
25:30 and we're currently living in Morisset - we're just down
25:35 the road from Morisset and we just comment frequently.
25:38 We'll go for a drive and say, "I love being in the country"
25:41 because there's trees on either side of the road, you know,
25:44 in all the places, not just dwellings and the fresh air
25:48 and no traffic jams, no we don't have traffic jams.
25:52 We've heard about them on the news most times where the
25:55 freeways are getting clogged up.
25:57 But it's beautiful, I would not want to live in
26:01 even an urban area now, suburban rather.
26:04 I wouldn't even want to do that anymore - it's just so
26:07 so nice and to have that natural environment, beautiful!
26:11 Yes and the stress is the big factor.
26:14 I was interested to know a certain study that showed that
26:17 what you believe affected your stress
26:19 and affected your blood pressure.
26:22 They studied older people and what they believed,
26:26 and if their spouse passed away and they believed
26:31 in a good afterlife, they had low blood pressure.
26:34 But if they didn't believe in a good afterlife,
26:36 they had high blood pressure.
26:38 Well isn't that interesting!
26:41 Yes, because our mind tells us lots of things, doesn't it?
26:45 And it doesn't have to be necessarily a truism,
26:47 I'm not saying in that instance, but what we believe
26:52 about an activating event is really what
26:55 triggers the response.
26:57 There's lots and lots of different aspects
27:00 that you've told us about, maybe you should just
27:02 review some of those and just go over them again
27:06 because you've told us a lot of very interesting things.
27:09 Well I'm going to make the list start with water.
27:12 Oh I'm not surprised about that and I actually did
27:15 remember that was number one.
27:17 And so water is very important keeping the blood come
27:19 to the top of your head and making sure that your blood
27:22 vessels are full of blood so that your heart can
27:25 efficiently pump it and your body isn't struggling
27:28 to get the blood to the top of your head.
27:30 The second thing is good, fresh fruits and vegetables
27:34 which are low in salt, high in fiber, a lot of
27:38 plenty of good nutrients.
27:39 We want to eat food that will sustain life and avoid salt.
27:44 And then exercise - exercise that keeps your blood
27:48 vessels supple - it keeps the heart in good condition.
27:51 It keeps the muscles from resisting blood flow
27:54 because they are also supple.
27:56 And last of all, I mentioned that meal-timing is good,
28:00 no evening meal.
28:03 Yes you did, you mentioned that.
28:05 And thank you so much, it's been a very, very
28:08 informative session.
28:09 Viewers if you would like to watch our programs on demand,
28:13 just go to our website, that's 3abnaustralia.org.au
28:18 and click on the watch button.
28:20 We hope to see you next time for more lifesaving information.
28:24 God bless you.


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Revised 2020-01-30