Maintaining a Healthy Blood Pressure

Maintaining a Healthy Blood Pressure

Foods to Avoid to Maintain Healthy Blood Pressure

Salt- Most sodium that we consume comes from processed foods. Foods with high sodium are canned soups, sodas, canned vegetables, condiments.

Trans-fats- found in baked goods, breads, cookies and can cause inflammation

Sugar- Try and stay under 26 grams of sugar a day

Caffeine- Stay around 200 mg of caffeine which is around 2 cups of coffee a day.

Alcohol-Stick to one beverage a day or less.

Foods that help to Maintain Healthy Blood Pressure

low sodium – fresh fruits and vegetables.

Potassium- avocados, bananas

Omega Fatty Acids- Fish oil supplement, wild caught salmon, flax seed, grass fed beef, chia seeds, almonds and walnuts

Dark Chocolate- the higher the coco content the better. Polythenals in the dark chocolate help give anti-oxidents that help with blood pressure.

Exercise

The American Heart Association recommends 30 -45 minutes of exercise a day.

Start off slow and work your way up.

 Oils that help to Maintain Healthy Blood Pressure

Ylang Ylang- relaxing and calming. Can be used aromatically, topically, internally

Marjoram- Vasodialates that help calm the blood vessels. Can be used aromatically, topically, internally

Lavender- has sedating and relaxing qualities. Can be used aromatically, topically, internally

Lemongrass- decreases inflammation. Can be used aromatically, topically, internally

Frankincense- King of oils, has inflammation qualities. Can be used aromatically, topically, internally

Lemon- Helps to detoxify the body.Can be used aromatically, topically, internally

 

For the bath- 3 drops Ylang Ylang and 3 drops Marjoram 2-3 times a week to help support healthy blood pressure.

Blend 1-

10 drops Ylang Ylang

5 drops Marjoram

5 drops Frankincense

1 ounce of carrier oil

roll over heart

 

Blend 2

10 drops lemongrass

10 lavender

1 ounce of carrier oil

roll over heart

 

Internal Blend

3 drops marjoram

3 drops lavender

combine in a veggie cap 1 or 2 a day

 

3 oils to Avoid Using Daily if You Have Elevated Blood Pressure

Peppermint

Thyme

Rosemary

 

 

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