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, 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.
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.
Yoga Therapy: 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).

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: Meals:
​Sides & Salads:
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