Elevated blood pressure  or hypertension as it is also known is 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. It most commonly occurs at middle age and when you are overweight.

Blood pressure can be broken down into ranges:

• Normal: Less than 120 / 80
• Prehypertension: 120 to 139 / 80 to 89
• Stage 1 high blood pressure: 140 to 159 / 90 to 99
• Stage 2 high blood pressure: 160 and above/100 and above

Symptoms of High Blood Pressure

Frequently, there are no symptoms as blood pressure increases, but warning signs for very high blood pressure can include:

  • Chest pains
  • Confusion
  • Headaches
  • Ear noise or buzzing
  • Insomnia
  • Deteriorating vision
  • Shortness of breath

Causes of High Blood Pressure

• Irregular heartbeat

• Nosebleeds

• Tiredness

• Vision changes

High blood pressure causes include a high-salt diet, stress, alcohol, caffeine, smoking, obesity, inactivity, birth control pills and heavy-metal poisoning. It can also be caused by a hardening or blockage of the arteries. These dis-eased blood vessels become narrowed and inflexible, and so the heart must exert more pressure to pump the blood through the blood vessels.

Stress and anxiety can cause high blood pressure so look at ways to reduce your stress. This can be caused by an imbalance in the autonomic nervous system, by way of excess production of adrenalin.

Poor diet & lack of exercise can cause high blood pressure, so pay attention to your meals plans, and set your exercise schedule.

Kidney disease can cause high blood pressure



What Foods Should I EAT?

High-fiber foods: Unprocessed foods, such as vegetables, fruits and seeds, should be the basis of any healthy diet.

Drink Vegetable Juices with beetroot and celery. Beetroot has been proven to reduce high blood pressure by up to 60%. See my juice and smoothies recipes below for reduction of blood pressure

Low sodium foods: Excess salt consumption raises blood pressure. Limit your consumption to no more than 1,500 to 2,000 mg, daily.

High-potassium foods: Potassium counteracts the e ect of sodium. Include foods such as melons, avocados and bananas into your daily diet.

Omega-3 rich foods: Consume grass-fed beef, wild-caught salmon, and chia and flaxseeds to reduce inflammation.

Dark chocolate: Look for a dark chocolate that contains at least 200 mg of cocoa phenols, which can reduce blood pressure.

High-magnesium foods: Foods rich in magnesium such as spinach, avocados, pumpkin seeds, kefir, black beans and figs are great for balancing blood pressure.

Which Foods Should I AVOID?

High-sodium foods: Sodium raises blood pressure, so it’s best to avoid high- sodium processed foods, such as 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. Ca eine: Too much ca eine can cause an increase in blood pressure. Alcohol: Narrows arteries and can increase blood pressure.

Refined grains: Overconsumption of refined grains such as wheat and white bread and flour products will contribute to arterial inflammation.



1 Fish oil (1,000 to 2,000 mg, daily) – Reduces blood pressure and inflammation when taken long-term.

2 Magnesium (500 mg, before bed) – Helps with relaxation of smooth muscle and reduces blood pressure.

3 CoQ10 (100 to 300 mg, daily) – Becomes depleted with age, which may be related to why blood pressure also increases with age.

4 Potassium – It is best not to take a potassium supplement in high doses unless otherwise directed by a doctor.

5 Garlic (600 mg, aged extract) – Can help lower blood pressure and relax smooth muscles.


Helpful oils include: Cinnamon, Chamomile, Clary Sage, Frankincense, Helichrysum, Lavender, or Ylang Ylang

Essential oils lower blood pressure by dilating arteries, acting as antioxidants to reduce oxidative stress and by decreasing emotional stress.

To use: Di use oils or add drops to a warm bath. Find the scents that help you feel most relaxed and massage 2–3 drops 3x daily onto your wrists, your chest, the back of your neck or the bottom of your feet. When using cinnamon, make sure to use 1 tsp of a carrier oil like coconut oil.


Reduce stress: Reducing stress can lower blood pressure. Some tips include getting better sleep, scheduling in more free time and fun, surrounding yourself with encouraging friends and also exercising on a daily basis.

Also, taking a healing bath can be greatly beneficial. Put 1 cup of Epsom salts and 20 drops of lavender essential oil into a warm tub and soak for 20 minutes in the evening before bed 3 days a week.

Juice for Lowering BP

2 celery stalks

1/2 Cucumber

1 Beetroot

1/2 cup Chopped Parsley

1/2 Chopped Fennel

1 Spring Onion or 1 Cove Garlic

1 Apple

1 Orange or 1/2 Grapefruit if Diabetic

This juice improves kidney function and reduces hardening and blockages of the arteries.


Smoothie for Lowering BP

1 Banana

2cm Slice Pineapple, skin removed

1 Cup oat milk, or rice milk, or almond milk, or coconut milk

1 tbsp ground flaxseed

Place all in a blender and blend until smooth

Additional Supplements

Magnesium tablets – 2 tablets twice daily

Vitamin C and bioflavonoids

Cold Pressed flaxseed oil

Additional herbs can be ginkgo biloba and bilberry

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