Specific Dietary Tips to Lower Blood Pressure

How to Properly Check Blood Pressure

• Use an automated device
• Check after 5 minutes of rest in a seated position with back and arm supported and legs NOT crossed
• Check in the morning and evening over a period of one week to have 12-14 measurements each month
• Use the right cuff – measure your upper arm, confirm the cuff fits yow arm by checking the range of cuff size on your BP machine.
• Empty your bladder

Things to avoid 30 MINUTES BEFORE checking Blood Pressure

• Eating
• Exercising
• Bath / Shower
• Coffee
• Alcohol
• Smoking

Lifestyle Changes that Lower Bloog Pressure

• Weight Loss – BP lowers by ~1mmHg for every 2 lb lost
• Exercise (particularly aerobic) – 90 to 150 minutes/week. BP lowers by ~5-8 mmHg.
• Reducing alcohol – BP reduces by ~4mmHg Men: ≤ 2 drinks daily. Women: ≤1 drink daiy.
• Adequate Sleep – crucial for your body to repair itself
• Avoid stimulants such as caffeine, ephedra and guarana
• Reduce dietary sodium – to less than 1500 mg (¾ tsp of salt) BP lowers by ~ 5-8 mmHg.

Blood Pressure Values:

• Normal: 120/80 or LESS
• Elevated Blood Pressure: 120-129 / less than 80
• Stage 1 Hypertension: 130-130/80-89
• Stage II Hypertension: 140/90 mmHg or more

Specific Dietary Tips

• Increase Intake of whole food plant based foods Especially dark green leafy vegetables. Ultimate goal is 6 vegetables and 4 fruits servings/day). Use dark berries: blueberries, blackberries, strawberries, cranberries and red grapes (½ cup of fruit = serving, 1 cup of raw vegetables or ½ cup of cooked vegetables = one serving)
• Eat diet rich In potassium – 3500 to 5000 mg/day of potassium from food, reduces BP by ~ 4 mmHg (Dark green leafy vegetables, Legumes, Berries)
• Drink adequate amounts of pure, filtered water every day. ALSO drink 2-3 cups/day of naturally decaffeinated green tea
• Reduce Saturated Fat: Top sourced in the US: 1 cheese, 2. pizza, 3. bakery products (from oils), 4. Ice cream, 5. Chicken, 6.1 – red meat
• Increase the amount of omega 3 fatty acids in diet (i.e., large cold water fish), green leafy vegetables, walnuts and pumpkin seeds; Avoid trans fatty acids (hydrogenated margarine and vegetable oils) and Increase monounsaturated fats (olive oil and olives)
• Eat 50 grms of fiber per day (at least 28 grams per day). Gradually increase intake.
• Other roods: Flax seed – 1TSP/day, Celery 4 sticks/day, Hibiscus tea and fresh Garlic are specific foods associated with lowering BP.