Blood Pressure - High
Normal Adult Blood Pressure: 140/85
High-Normal or Borderline: 140/85-89
Mild: 140-159/90-104
Moderate to Severe: 160/105 and above

FOODS TO EAT MORE OF

• Fruits: Apples, apricots, avocado, bananas, blueberries, blackberries, cantaloupe, cranberries, grapes, kiwis, mangoes, melons, oranges, papayas, pineapple, pomegranates, prunes, raisins, strawberries
• Vegetables: Alfalfa sprouts and grass, arugula, asparagus, beets, broccoli (especially the sprouts), cabbage, carrots, celery, chili peppers, collard greens, eggplant, kale, lettuce, onions, parsnips, peppers, peas, potatoes, romaine lettuce, spinach, squash, sweet potatoes, watercress
• Whole-grains, brown rice, oats, beans, quinoa
• Low fat dairy (yogurt & milk)
• Flax seed, pumpkin seeds, sesame seeds, sunflower seeds, pistachios, almonds, walnuts, barley, kelp
• Olive oil, chives, garlic (1-4 fresh cloves daily) & mushrooms (especially maitake and reishi)
• Chicken & Fish (especially salmon, mackerel, sardines, tuna)
• Alfalfa Grass, Arame (sea vegetable)

FOODS TO AVOID OR MINIMIZE

• Canned and other processed foods with added salt, fatty foods, coffee, tea, colas, chocolate (if you have to have some - choose dark chocolate instead), pickled foods, soy sauce and excessive alcohol
• Eggs, sugar, red meat, margarine
• Coconut
• Licorice (the herb)

ESSENTIAL OILS 

• Birch, clary sage, cinnamon, clove, balsam fir, goldenrod, lavender, lemon, marjoram, nutmeg, spearmint, thyme, wintergreen, ylang ylang (add to bath water, massage on hands/feet/heart area, or diffuse)

HERBAL

• Alfalfa, Astragalus, betony, black cohosh, buchu, cayenne, celery seed, dandelion, evening primrose, fennel,  fenugreek seeds, garlic, ginger, hawthorn, linden flowers, noni, nutmeg, parsley, passion flower, rosemary, skullcap, stinging nettle, thyme,  turmeric, valerian, yarrow
  
• Make a tea of hawthorn, linden flowers and yarrow and drink daily.
  
• There are mixed reviews on ginseng's use for high blood pressure.  Some recommend it, some say avoid it.  Use only under a doctor's supervision.
  

NATURAL

• Daily exercise (walking, yoga, tai chi, meditation).
• Avoid excess stress.
  
• Green, oolong and/or hibiscus tea. 
• Pu Erh tea (a chinese oolong) - must be drunk black - no additives.
  
• A shot of Montmorency cherry juice daily. 
  
• Exposure to lead and other heavy metals has been linked to high blood pressure in cases. 
• If you are a smoker, try to quit.
  

YOGA / MEDITATION THERAPY

• Yoga for Blood Pressure​ (27 minutes - Yog Sadhana)
• Treat High Blood Pressure - Yoga (12 minutes - Homeveda)

SUPPLEMENTS

• Calcium/ Magnesium: 1,000 mg calcium and 500 mg magnesium daily (do not use magnesium if you have kidney disease)
• Coenzyme Q10: 50 - 150 mg twice daily (take with food)
• Fish Oils: 1,000 mg 3 times daily (take fish oils if you don't eat fish at least twice a week)
• Hawthorn: 100-150 mg 3 times daily (should contain at least 1.8% vitexin)
• Kudzu
• L-Taurine: 500 mg twice daily on an empty stomach (if using longer than 1 month, add mixed amino acids)
• Vitamin C: 1,000-2,000 mg 3 times daily (reduce if it causes diarrhea)

MIND-BODY CONNECTION​​

• High blood pressure can represent unsolved emotional problems.  
  

FOOD MEDICINE 
Not all recipes are nutritionally perfect, but the options below are a great way to start incorporating beneficial foods into your diet in delicious ways. Always try to buy organic, and feel free to make substitutions to accommodate gluten-free, vegan, etc diets.

Abbreviation Definitions:
LC = Low Calorie (under 400 for breakfast, 600 for lunch/dinner, and 200 for beverages/sides/snacks)
GF = Gluten Free
KT = Keto / Low Carb
VG = Vegan
VT = Vegetarian

BEVERAGES

Apple-Orange Smoothie (GF VG VT)

Barley Water (LC VG VT)

Blueberry-Pomegranate Smoothie (LC GF VT)

Golden Milk (LC GF VG VT)

Mango Pineapple Smoothie (LC GF VG VT)

Mega-Greens Smoothie (GF VT)

Sunrise Smoothie (LC GF VG VT)

Tropical Smoothie (LC GF VG VT)

Banana-Blueberry Smoothie (GF VT)

Blueberry Peach Smoothie (LC GF VG VT)

Brain Smoothie (GF VG VT)

Kiwi-Pineapple Smoothie (GF VT)

Mango-Banana Smoothie (GF VT)

PB & Jelly Sandwich Smoothie (GF VG VT)

Super Skin Smoothie (GF VT)

BananaSauce Smoothie (GF VG VT)

Blueberry Smoothie (LC GF VG VT)

Cranberry-Blueberry Smoothie (GF VT)

Mango Lassi (GF VT)

Mango-Blueberry Smoothie (GF VT)

Pineapple Mint Smoothie (LC GF VG VT)

Superfruit Smoothie (GF VG VT)

MAINS

Asparagus Penne (VT)

Black Bean Bowl (LC GF)

Breaded Rosemary Chicken/Turkey (LC)

Chicken Bone Broth (LC GF)

Chickpea Spinach Soup (LC GF VT)

Garlic Soup (LC GF VG VT)

Japanese Onion Soup (LC GF VG VT)

Mujaddara (LC GF VG VT)

Oven-Fried Fish (LC KT)

Pasta Fagioli (LC VG VT)

Salmon with Avocado Salsa (LC GF)

Spiced Lentil Soup (LC GF VG VT)

Surprise Mac & Cheese (LC VT)

Vegan Black Bean Bowl (LC GF VG VT)

Vegetarian Chili (LC GF VG VT)

White Chili (LC GF VT)

Balsamic Glazed Chicken (LC GF KT)

Black Bean Chili (LC VG VT)

Buddha Bowl (GF VG VT)

Chicken & Potatoes with Mustard Vinaigrette (LC GF)

Cornmeal & Pecan Crusted Fish (LC)

Greek Pita Pockets with Tzatziki Sauce (LC VT)

MahiMahi with Cucumber-Dill Sauce (LC GF)

Mung Beans and Rice (LC GF VG VT)

Pan-Fried Fish Fillets (LC)

Pesto Chicken (LC GF KT)

Salmon with Red Pepper Sauce (LC GF)

Spicy Black Bean Soup (LC GF VG VT)

Tilapia with Balsamic Brown Butter (LC KT)

Vegan Mac & Cheese (LC VG VT)

White Bean & Spinach Soup (LC GF)

Beef Bone Broth (LC GF)

Black Bean Soup (LC GF VG VT)

Butternut Squash & Cashew Cream Flatbread (VG VT)

Chicken Marsala (LC)

Fish with Dill Breading (LC)

Herby Chicken/Turkey Wild Rice Hot Dish (LC)

Miso Soup (LC GF VG VT)

Mushroom Toast (LC GF VG VT)

Pasta Della California (LC GF VG VT)

Quinoa Oatmeal (LC GF VG VT)

Shrimp Power Bowl (GF)

Spinach & Bean Pasta (LC VG VT)

Traditional Chicken/Turkey Wild Rice Casserole (LC)

Vegetable Broth (LC GF VG VT)

White Bean Soup (LC GF VG VT)

SIDES

Avocado Cilantro-Lime Rice (LC GF VG VT)

Beans & Greens Salad (LC GF VG VT)

Caraway Brussels Sprouts (LC GF VG VT KT)

Couscous Pilaf (VG VT)

Double Mashed Potatoes (LC GF VG VT)

Glazed Carrots (LC GF VG VT)

Irish Potatoes (Colcannon) (LC GF VT)

Mushroom Risotto (GF VG VT)

Quinoa Salad (LC GF VG VT)

Roasted Asparagus (LC GF VG VT KT)

Roasted Butternut Squash (LC GF VG VT)

Roasted Onions (LC GF VG VT)

Rosemary Red Potatoes (LC GF VG VT)

Southwest Pasta Salad (LC VG VT)

​Three Bean Salad (LC GF VG VT)

Zattar Quinoa Salad (LC GF VG VT)

Best Baked Potatoes (LC GF VG VT)

Brown Rice Pilaf with Saffron and Ginger (LC GF VG VT)

Chickpea Pasta Salad (LC VG VT)

Creamy Bean Francais (VT)

Favetta & Pita Triangles (GF VG VT)

Guacamole (GF KT VG VT)

Mashed Sweet Potatoes (LC GF VG VT)

Molasses Beans (LC GF)

Pesto Potatoes (LC GF VG VT)

Ranch Potato Wedges (LC GF VG VT)

Roasted Broccoli (LC GF VG VT)

Roasted Carrots (LC GF VG VT)

Roasted Potatoes (LC GF VG VT)

Sauteed Spinach (LC GF KT VG VT)

Spinach & Strawberry Salad (LC GF VG VT)

Veggie Risotto (GF VG VT)

Bacon Wild Rice (LC GF)

Cannellini and Tomato Crostini (VG VT)

Chinese Peanut Salad (LC GF VG VT)

Dill Vinaigrette Greens (LC GF VG VT KT)

Fried Cabbage (LC GF VG VT KT)

Homemade Salsa (LC GF VG VT)

Mashed Sweet Potatoes with Bacon (GF)

Mushrooms & Beans (LC GF VG VT)

Pesto Vegetables (LC GF VG VT KT)

Red Beans & Rice (LC GF VG VT)

Roasted Brussels Sprouts (LC GF VG VT)

Roasted Chipotle Sweet Potatoes (LC GF VG VT)

Roasted Sweet Potatoes (LC GF VG VT)

Slow Cooker Baked Potatoes (GF VG VT)

Steamed Edamame (LC GF VG VT)

Warm Red Cabbage Salad (LC GF VG VT)