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High Blood Pressure
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, cabbage, carrots, celery, collard greens, eggplant, kale, lettuce, onions, parsnips, peppers, peas, potatoes, romaine lettuce, spinach, squash, sweet potatoes, watercress
  • Whole-grains, brown rice, oats, beans
  • 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)

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

Essential Oils:
*If additional information or precautions are available, the links below will direct you that information.  If not, you will be directed to Amazon for purchasing options.
  • 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)

Natural/Herbal:
*If additional information or precautions are available, the links below will direct you that information.  If not, you will be directed to Amazon for purchasing options.
  • Daily exercise (walking, yoga, tai chi, meditation).
  • Avoid excess stress.
  • Astragalus, betony, black cohosh, buchu, cayenne, celery seed, dandelion, evening primrose, fenugreek seeds, garlic, ginger, hawthorn, linden flowers, noni, nutmeg, parsley, passion flower, rosemary, skullcap, stinging nettle, thyme,  turmeric, valerian, yarrow
  • Green, oolong and/or hibiscus tea. 
  • Pu Erh tea (a chinese oolong) - must be drunk black - no additives.
  • Make a tea of hawthorn, linden flowers and yarrow and drink daily.
  • A shot of Montmorency cherry juice 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.
  • 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 Therapy:
  • Yoga for Blood Pressure​ (27 minutes - Yog Sadhana)
  • Treat High Blood Pressure - Yoga (12 minutes - Homeveda)

Supplements & Homeopathic:
  • Calcium/ Magnesium: 1,000 mg calcium and 500 mg magnesium daily (do not use magnesium if you have kidney disease).
  • Vitamin C: 1,000 mg 3 times daily (reduce if it causes diarrhea).
  • 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).
  • L-Taurine: 500 mg twice daily on an empty stomach (if using longer than 1 month, add mixed amino acids).
  • Kudzu

Mind-Body Connection:​​
  • High blood pressure can represent unsolved emotional problems.  

Recipes-Food Medicine:​​
*Note: 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.  Recipes naturally Vegan and Gluten-Free are marked as such (V=Vegan; GF=Gluten-Free).

Smoothies/Beverages:
  • Apple-Orange Smoothie (GF)
  • Banana-Blueberry Smoothie (GF)
  • BananaSauce Smoothie (V, GF)
  • Blueberry Peach Smoothie (V, GF)
  • Blueberry Smoothie (V, GF)
  • Blueberry-Pomegranate Smoothie (GF)
  • Brain Smoothie (V, GF)
  • Cranberry-Blueberry Smoothie (GF)
  • Golden Milk (V, GF)
  • Kiwi-Pineapple Smoothie (GF)
  • Mango Lassi (GF)
  • Mango Pineapple Smoothie (V, GF)
  • Mango-Banana Smoothie (GF)
  • Mango-Blueberry Smoothie (GF)
  • Mega-Greens Smoothie (GF)
  • PB & Jelly Sandwich Smoothie (V)
  • Pineapple Mint Smoothie (V, GF)
  • Sunrise Smoothie (V, GF)
  • Super Skin Smoothie (GF)
  • Superfruit Smoothie (V, GF)
  • Tropical Smoothie (V, GF)

Meals:
  • Balsamic Glazed Chicken
  • Black Bean Bowl (GF)
  • Black Bean Chili (V)
  • Black Bean Soup (V, GF)
  • Broth (Veggie/Chicken/Beef) - (V, GF)
  • Buddha Bowl (V, GF)
  • Chicken & Potatoes with Mustard Vinaigrette
  • Chicken Marsala
  • Cornmeal & Pecan Crusted Fish
  • Fish with Dill Breading
  • Garlic Soup (V, GF)
  • Healthy Mac & Cheese (V)
  • Japanese Onion Soup (V, GF)
  • MahiMahi with Cucumber-Dill Sauce (GF)
  • Miso Soup (V, GF)
  • Mujaddara (V, GF)
  • Oven-Fried Fish
  • Pan-Fried Fish Fillets
  • Pasta Della California (V)
  • Pasta Fagioli (V)
  • Quinoa Oatmeal (V)
  • Red Beans & Rice (V, GF)
  • Salmon with Avocado Salsa (GF)
  • Salmon with Red Pepper Sauce (GF)
  • Shrimp Power Bowl (GF)
  • Slow Cooked White Chili (V, GF)
  • Spiced Lentil Soup (V, GF)
  • Spicy Black Bean Soup (V, GF)
  • Spinach Pasta (V)
  • Tilapia with Balsamic Brown Butter
  • Vegetarian Chili (V, GF)
  • White Bean & Spinach Soup (GF)
  • White Bean Soup (GF)

​Sides & Salads:
  • Avocado Cilantro Lime Rice (V, GF)
  • Best Baked Potatoes (V, GF)
  • Bacon Wild Rice (GF)
  • Brown Rice Pilaf with Saffron and Ginger (V, GF)
  • Cannellini and Tomato Crostini (V)
  • Caraway Brussels Sprouts (V, GF)
  • Chickpea Pasta Salad
  • Chinese Peanut Salad (V, GF)
  • Double Mashed Potatoes (GF)
  • Favetta & Pita Triangles (V)
  • Guacamole (V, GF)
  • Homemade Salsa (V, GF)
  • Irish Potatoes (Colcannon) - (GF)
  • Mashed Sweet Potatoes (V, GF)
  • Molasses Beans (GF)
  • Pesto Potatoes (V, GF)
  • Pesto Vegetables (V, GF)
  • Quinoa Salad (V, GF)
  • Red Beans & Rice (V, GF)
  • Roasted Asparagus or Green Beans (V, GF)
  • Rosemary Red Potatoes (GF)
  • Southwest Pasta Salad (V)
  • Spinach & Strawberry Salad (V)
  • Steamed Edamame (V, GF)​
  • Three Bean Salad (V, GF)
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