Keeping a Healthy Blood Pressure

To keep a Healthy Blood Pressure
Enjoy these as 90% of your regular diet

Potassium: Avocado, Lima Beans, Swiss Chard, Acorn Squash, Spinach, Sweet Potato, Wild Caught Salmon, Dried Apricots, Pomegranate, Coconut Water.

Antioxidants: Dark Chocolate, Pecans, Blueberries, Strawberries, Artichokes, Goji Berries, Raspberries, Kale, Red Cabbage, Beans, Raisins.

Omega 3-Fatty Acids: Mackerel, Salmon Fish Oil, Cod Liver Oil, Walnuts, Chia Seeds, Herring, Alaskan Salmon, Flaxseeds, Albacore Tuna, Sardines.

Magnesium: Wheat Bran, Cooked Spinach, Cooked Swis Chard, Dark Chocolate, Sunflower Seeds, Cashews, Mackerel, Flaxseeds, Almonds, Black Beans.


Try to exclude these from your regular diet

Excess Sodium: Avoid processed iodized salt, use a bit of Sea Salt instead.

Processed Sugar: Refined sugar comes mostly from cane, sugar beets, and corn which are heavily processed to isolate the sugar. Other names for refined sugars are sucrose, glucose and high-fructose corn syrup. This sugar is added to food for a sweeter taste, and is often disguised under multiple names on nutrition labels.

Processed & Fast Foods that contain hydrogenated oils: Frozen dinners, all sodas and diet sodas, white bread, store-bought cakes and cookies, boxed cake mixes, flours and cereals. Next in line would be jarred pasta sauce, sausage, store-bought salad dressings and whole-grain bread.


Recommended Supplements

Fish Oil (1,000mg)
COQ10 (200mg)
Magnesium (2 x 250mg)

Garlic (2 x 1,000mg)

Apply 4 drops of Lavender Essential Oil 
to your neck.

Exercise: Burst Training for 10–20 minutes 3–5 times a week.

Drink a Herbal Tea; Green Tea, Chamomile,
Ginger & Cinnamon, Peppermint.



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