Blood Pressure: High or Low

These suggestions are not intended to replace appropriate professional advice.  Please check labels and consult your pharmacist if you take medication.

High blood pressure is most commonly caused by a narrowing of the arteries while low may indicate lax vessel walls and compromised adrenal function. This program provides nutrients for improving overall vascular health to reduce symptoms of both high and low blood pressure.

A Balanced Alkaline / Acid Diet

• 7-10 glasses filtered or spring water.  Chlorine is believed to damage arteries.
  
  
• Eat a diet that is 75-80% alkaline forming.  Most important.
  
  
• Go organic.  Pesticides, growth hormones and other chemicals can affect arteries.
  
  
• High fiber fruits, vegetables, raw seeds, nuts, legumes and beans, and whole grains maintain healthy cholesterol levels and promote vessel health.
  
  
• Animal products are a source of inflammatory arachidonic acid which increases free radical activity and LDL production.  Consume sparingly. 
  
  
• Eat complete protein no later than lunch for better assimilation of amino acids.

• Combine foods for optimum digestion – fruit on an empty stomach 30 minutes before other foods – starches need base secretions while animal products need acid – consume at separate meals.
  
  
• Beet juice – a 2014 study found that, along with a nutritious diet, 5 ounces of beet juice daily can regulate blood pressure in weeks.
  
  
• Garlic is well known for its beneficial effect on cardiovascular health.
  
  
• 1-2 tsp apple cider vinegar and honey (opt) in water with meals improves digestion, balances blood sugar, and has an alkaline effect on body chemistry.
  
  
• 1-3 tbsp ground flax, hemp or chia provides high fiber and essential fatty acids.
  
  
• Replace salt with Herbamare for all the flavour but 1/3 the sodium.  Use sparingly.
  
  
• Cook gently.  High heat generates acrylamides & advanced glycation end products.
  

Basic Supplements - Elevate nutrition from adequate to optimum

• Bio-Strath – a unique fermented whole food that supplies complete B vitamins, amino acids, enzymes and more.  It improves digestion, increases stress tolerance, and corrects pH.
  
  
• Vitamin C -  anti-inflammatory, a cofactor in collagen production.
  
  
• Vitamin D – 8,000 IU for one month then reduce to upper limit of 4,000 IU - a deficiency is associated with high blood pressure and inflammation.
  
  
• Calcium/Magnesium formula - keeps vessels flexible, regulates cardiovascular function.
  
  
• Omega-3 fatty acids – well researched for its beneficial effect on blood pressure.
  
  
• Probiotics – intermittent use corrects pH and helps regulate blood pressure.

Extra Care - For Short Term and intermittent use

• Berberine – (for high blood pressure) reduces arterial plaque, lowers LDL, raises HDL, lowers blood sugar, facilitates weight loss, reduces fat storage.
  
  
• Panax Ginseng – (for low blood pressure) strengthens adrenal function and stress hormone production to stimulate vessels.
  
  
• Hawthorn is an overall cardiovascular tonic that regulates both high and low blood pressure.
  
  
• Co Enzyme Q10 – an antioxidant that protects the heart and improves vessel function.

Lifestyle Suggestions

• Manage stress.  Try yoga, meditation, massage, and/or keeping a journal.  Find techniques that help you feel balanced and at peace. Check out the Wellness on Purpose Program.
  
  
• Maintain an ideal weight.  A (mainly) whole foods plant-based diet of vegetables, fruit, nuts, seeds, legumes, beans, and whole grains requires no calorie counting and naturally reduces inflammation and optimizes weight and blood pressure.

• Keep all pathways of elimination open. Dry body brush to keep skin pores open and encourage lymphatic drainage. Use sufficient magnesium to keep your bowels moving easily.

• Get plenty of fresh air, exercise, and sunshine.  According to studies, people who are moderately active and spend time in nature are more likely to have normal blood pressure, lower cholesterol, sleep more soundly, and have stronger immune systems. 
  
  
• Perform Dr Zack Bush’s 4-minute workout.  This easy little routine performed 2-3 times a day increases nitric oxide production.  See it online. Nitric oxide strengthens blood vessels, increases mitochondria activity (so more energy for you!), and regulates blood pressure.
  
  
• Breathe!  We can live weeks without food, days without water, but only minutes without oxygen – and yet it is the physical function we give the least attention! 
• Compromised breathing due to poor posture, inactivity, and breathing through the mouth, can all result in poorly oxygenated blood and gaseous buildup.  This can lead to acidity which negatively affects blood vessels and the heart.  Breathe deeply, exhale thoroughly.

The diet suggestion and basic supplements form a solid nutritional foundation.   The lifestyle practices are for a lifetime of good health.

Most people find their health improves in multiple ways. We hope you experience the same results.

*Revised December 2024