How to Lower Blood Pressure Through Food & Lifestyle

Mediterranean-style diet – traditionally, this diet includes plenty of fresh vegetables, therefore high fiber, moderate protein intake mostly fish (Omega-3 rich), some grains, olives and olive oil, and fruits are eaten seasonally.

Best Foods to Maintain or Lower Blood Pressure:

  • High fiber foods: Unprocessed foods high in fiber such as vegetables, fruits and seeds should be the basis of any healthy diet. Eat foods high in healthy fiber help stabilize your blood pressure
  • Low sodium foods: Excess salt consumption raises blood pressure. Limit your consumption to no more than 1,500–2,000 mg daily.
  • High potassium foods: Potassium counteracts the effects of sodium and helps lower blood pressure. Include foods like melons, coconut water, avocados and bananas.
  • Omega-3 rich foods: Omega-rich foods flax seed oil wild caught salmon, chia and flax seeds reduce inflammation.

Specific Foods that Reduce Blood Pressure:

  1. Dark chocolate – Dark chocolate contains at least 200 milligrams of cocoa phenols, which can reduce blood pressure. At least 70% cacao.
  2. Garlic – Garlic and garlic supplements can help lower blood pressure and relax smooth muscles. Garlic helps to thin the blood, prevent the blockage in blood vessels, and therefore lower blood pressure.
  3. Spinach – Spinach is rich in magnesium and folate, which can help prevent high blood pressure and cardiovascular disease.
  4. Sunflower Seeds – Rich in potassium, magnesium and healthy plant fats. Sunflower seeds can help reduce cholesterol levels, open up blood vessels and promote healthy blood pressure.
  5. Bananas – Bananas are rich in potassium and fiber.
  6. Tomatoes – Cooked tomatoes are loaded with calcium, potassium, vitamins A, C, and E and lycopene. Compounds in tomatoes can lower cholesterol buildup in blood vessels and combat the development of hypertension in a variety of ways. Lycopene in tomato’s is activated by heat, add cooked tomatoes to your food program.
  7. Broccoli – Broccoli and cruciferous vegetables have been found to have beneficial health effects. They have high amounts of potassium and chromium that help regulate blood sugar levels and weight, both related to high blood pressure.
  8. Melon – Eat melons that are rich in potassium, such as cantaloupe and watermelon which are especially rich sources.
  9. Beets – Rich in Nitric Oxide, generates the endothelial derived relaxing factor, which relaxes blood vessels, and iron producing nutrients.

Supplements that Can Help Lower Blood Pressure

  • Garlic
  • Vitamin C
  • Nitric Oxide
  • Omega-3 supplement
  • Chinese Herbal Formula – Jiang Ya Ping Pian
  • Probiotics
  • Vitamin D3 with Vitamin K2
  • CoQ10
  • Cranberry and Pomegranate juices
  • L-Arginine
  • Potassium
  • Hawthorn berries
  • Magnesium
  • Chinese herbal Dan Shen Yin
  • Vitamin B6
  • Dr. Christopher’s Blood Circulation Herbal Formula
  • Chinese Herbal Formula – Hypertension Repressing Tablets

Foods to Avoid to Maintain Healthy Blood Pressure

  • High sodium foods: Sodium raises blood pressure; avoid high sodium processed foods, pickles, olives or canned foods.
  • Trans fats and Omega-6 fats: These fats increase inflammation and blood pressure and are found in packaged foods and conventional meats.
  • Sugar: High sugar consumption is connected to high blood pressure.
  • Caffeine: Too much caffeine can cause an increase in blood pressure.
  • Alcohol: Narrows arteries and can increase blood pressure.

Lifestyle Tips to Lower Blood Pressure

  • Regular exercise and diet play a large role, reduce stress, better sleep, more free-time and fun, relaxation techniques such as deep breathing, yoga, journaling or art therapy, surround yourself with encouraging friends and exercising on a daily basis.

Blood Pressure – What it is and What to look out for

Blood pressure is a combination of systolic and diastolic pressure. Systolic pressure represents blood force, or pressure, while the heart is beating and diastolic pressure stands for blood pressure when the heart is at rest.

Systolic pressure is the top measurement in a blood pressure reading. In a reading of 130/80, 130 represents systolic pressure and 80 represents diastolic pressure. In pre-hypertension, systolic numbers range from 120–129 and diastolic numbers are less than 80.

Blood pressure ranges include:

Normal: Less than 120/80 mm Hg
Pre-hypertension: Systolic between 120–129 and diastolic less than 80

Stage 1 high blood pressure: Systolic between 130–139 or diastolic between 80–89
Stage 2 high blood pressure: Systolic at least 140 or diastolic at least 90 mm Hg

High blood pressure happens when the pressure on the arteries and blood vessels becomes too high and the arterial wall becomes distorted causing extra stress on the heart. Long term-high blood pressure increases the risk of stroke, heart attack and diabetes.

Results of high blood pressure include:

  • Arterial damage
  • Aneurysm
  • Heart failure
  • Blocked or ruptured blood vessels
  • Reduced kidney function
  • Vision loss
  • Loss of cognitive function: concentration, memory and ability to learn
  • Metabolic syndrome: a cluster of metabolic disorders such as high cholesterol and insulin, atherosclerosis and increased waist size

There can be no symptoms as blood pressure increases, but warning signs for very high blood pressure can include chest pains, confusion, headaches, ear noise or buzzing, irregular heartbeat, nosebleeds, tiredness or vision changes.

Causes of high blood pressure include:

  • High-salt diet
  • Poor nutritional dietary intake
  • Emotional stress
  • Obesity
  • Birth control pills
  • Lack of exercise
  • Alcohol
  • Heavy-metal poisoning
  • Caffeine
  • Smoking

How to Monitor Your Blood Pressure

  • Don’t exercise, eat, drink caffeinated beverages or smoke within 30 minutes of measuring your blood pressure.
  • Sit still with your back straight and your feet flat on the floor. Follow your monitor’s instructions or ask your doctor how to use it correctly.
  • Make sure you check your blood pressure at the same time each day.
  • Check your blood pressure two or three times each time you sit down to measure it. Wait one minute in between each reading. Be sure to track your measurements, either writing them down in a journal or using an online tracker.

Simple Vegetable Smoothie™, 1 large or 2 smaller servings

Ingredients

  • 3 medium-large kale leaves, strip off the ribs
  • 1 cup loosely packed spinach leaves
  • ¼ cup fresh parsley
  • ¼ cup cilantro
  • ¼ large cucumber
  • ½ apple

Directions: Add the fresh organic ingredients to a high-speed blender like VitaMix, add 2 pints of the prepared Green Drink™ (from yesterday) and blend on high until thoroughly blended.

Deluxe Vegetable Smoothie™, 2 servings

In addition to the above ingredients add:

  • 1 cup microgreens some or all broccoli, radish, clover, flax, sunflower, buckwheat
  • 1 cup loosely packed sprout mix
  • ¼ cup loosely packed moringa leaves or 1 tsp powder (optional)
  • 2 tablespoons dandelion greens
  • 1/3 cup chopped green cabbage
  • 1-1/2 inch piece chopped burdock root
  • 1-inch piece chopped ginger root, no need to peel
  • 1-1/2 inch piece chopped turmeric root, no need to peel
  • 3 inch piece fresh aloe vera, inner fillet, avoid the sap (strong laxative)
  • 2 tablespoons apple cider vinegar
  • 2 teaspoons beet crystals

Directions: Add the fresh organic ingredients from both recipes to a high-speed blender like VitaMix, add 2 pints of prepared Green Drink™ and an additional 1 pint of water. Blend on high to until thoroughly blended. Pour into 2 quart-sized jars and refrigerate 1 for later.


Simple Green Drink™, yields 1 quart

Ingredients

  • 1/4 cup fresh lemon or lime juice
  • 1-2 tablespoon maple syrup, Manuka or Lehua honey (optional)
  • 2 tablespoons liquid Chlorophyll
  • Liquid Vitamin B complex – bottle dosage
  • Liquid Magnesium – 1,200 mg.
  • Liquid Cell Food – bottle dosage 8 drops
  • 1 tablespoon Green Drink™ powder mix

Directions:

  1. Into a quart-sized glass jar add ingredients and fill with filtered water. Shake to combine thoroughly. Drink freely throughout the day.

Note: Dr. Cotter recommends saving ½ of this finished drink to use as a base for your Vegetable Smoothie™ the following day.

Watch Video > “How To Make Green Drink™

Deluxe Green Drink™, yields 1 quart

Ingredients

In addition to the ingredients of the Simply Green Drink™ above add:

  • Liquid Vitamin D3 – 5,000 i.u.’s
  • 8 drops Vitamin E
  • ¼ teaspoon Liquid Vitamin B-12
  • Liquid Kelp – bottle dosage
  • 10 drops Grape Fruit Seed Extract
  • 10 drops liquid Silica
  • 1 tablespoon Green Drink™ powder mix

Directions:

  1. Into a quart-sized glass jar add the above ingredients in addition to the Simple Green Drink™ and fill with filtered water. Shake to combine thoroughly. Drink freely throughout the day.

Note: Whether you do the Simple or Deluxe version, Dr. Cotter recommends saving ½ of the finished drink to use as a base for your Salad Smoothie™ the following day.

Watch Video > “How To Make Green Drink™


Berry Ginger Smoothie

Ingredients

  • 1 cup coconut milk or raw kefir
  • 1 cup filtered water
  • 1 cup raspberries or berries of choice, fresh or frozen
  • ½ avocado, peeled and seed removed
  • 1 tablespoon coconut oil
  • 2 tablespoons ginger root, peeled and chopped
  • 1 tablespoon Original Superfood Blend
  • Optional add-ins: 1 teaspoon bee pollen, 1 teaspoon fresh rosemary or mint and/or ½ teaspoon cinnamon powder

Place liquids, berries, avocado, coconut oil, ginger and Superfood in a blender, preferably Vitamix. Blend on high until smooth consistency.


Papaya Smoothie

Ingredients

  • 1-½ cups almond milk or other nut milk
  • 1 small non-GMO ripe papaya, seeded and chopped
  • 1 heaping tablespoon tahini (sesame seed butter)
  • 1 teaspoon Original Superfood Blend (optional)
  • 1 teaspoon Original Anti-inflammatory Tea powder (optional)
  • ¼ teaspoon pure vanilla extract

Combine the milk, papaya, tahini, and powders if using and vanilla in a blender and blend until smooth. Pour into a large glass.


Matcha tea and Anti-Inflammatory Tea latte

Ingredients

  • 1 cup almond milk
  • 1 teaspoon matcha powder (can be found in most health food stores, usually in a tin)
  • 1 teaspoon Anti-Inflammatory Tea powder
  • 1 teaspoon coconut oil
  • 1 teaspoon coconut blossom syrup or raw local honey
  • grated nutmeg (optional)

Heat the milk in a small saucepan until hot, not boiling. Transfer to a blender. Add the remaining ingredients and blend until completely mixed. Serve hot in a mug and grate a little nutmeg over the top.


Ingredients

  • 1 cup almond milk (or another nut/seed milk like cashew, coconut or hemp)
  • 1 teaspoon almond oil, ghee or olive oil
  • 1 teaspoon Anti-Inflammatory Tea
  • honey to taste

Combine all the ingredients (except) honey in a saucepan and while stirring constantly heat the mixture until just before it boils. Sweeten with honey if desired.

Turmeric Benefits Include, and is used in the treatment of:

  • Supports digestion and liver health (ulcers, diverticulitis, flatulence, leaky gut)
  • Heart health (high blood pressure, unhealthy levels of cholesterol)
  • Immune support (cancers, colds & flu, bronchitis)
  • Musculoskeletal strength and flexibility (joint disorders, arthritis, pain)
  • Nervous system (pain, Alzheimer’s)
  • Wound healing and healthy skin (eczema, psoriasis)
  • Diabetes and menstrual difficulties

Other ways to use Anti-Inflammatory Tea

  • Add 1-2 teaspoons to smoothies, oatmeal or baked goods
  • Sprinkle on toasted sprouted bread onto of nut -or seed butter or nut cheese

  • Aloe Vera
  • Amla fruit
  • Apple cider vinegar (moderation)
  • Bamboo shoots
  • Blue-green algae such as Chlorella and Spirulina
  • Camu Camu
  • Cereal grasses such as wheat, barley, alfalfa, clover, Original Green Drink Powder
  • Fermented products: miso, kim chee, fermented nut/seed yogurts & cheeses, sauerkraut, natto
  • Fruits: avocado, berries, Goji berries, lemons, Acai berries
  • Garlic (raw or pickled)
  • Herbs: lemongrass, rose hips, horsetails, nettles leaves and root, oat straw marshmallow root, rosemary
  • Herbs & Spices (culinary): parsley, cilantro, turmeric, ginger, sage, cayenne, edible flowers
  • Hemp seeds
  • Bee products: honey, raw, Lehua & Manuka, propolis, royal jelly, bee pollen
  • Lecithin
  • Maca
  • Millet
  • Moringa leaves
  • Noni
  • Nuts & seeds: almonds, chia seeds, coconut water, coconut-, olive-, flax- and hemp seed oil
  • Oregano oil
  • Quinoa
  • Rejuvelac
  • Sea vegetables
  • Vegetables: Yacon root, gobo/burdock roots, watercress, broccoli, beets, sprouts, kale, spinach, celery, dandelion leaves & root

The information on this handout is for educational purposes only and is not a substitute for medical advice, diagnosis, or treatment. For more information pertaining to your personal needs, please see a qualified health practitioner.

All rights reserved Dr. Malik Cotter, www.malikcotter.com, Copyright © 2019


Ingredients

  • 1 medium cucumber
  • 1 green apple (Granny Smith)
  • 6 celery stalks
  • 1 head romaine lettuce
  • 1/2 bunch parsley
  • ½-1 lemon peeled
  • 1-inch fresh ginger root
  • 2 teaspoons Original Green Drink

Directions:

  1. Push listed ingredients through the funnel of a juicer, use a plunger to push through. For easy processing – Alternate veggies, herbs, and roots, etc. Drink as fresh as possible.