Does a plant based diet lower blood pressure?

Why yes indeed it does. At least for me, that is the case. Today marks the 46th day that I’ve been eating a whole food plant-based diet and my blood pressure was 120/80 last night for the first time in years. Yes, I took it a second time to make sure my cuff wasn’t broken, and it was even lower than that!

I try to stick to a whole food plant based diet the best I can. I’m not going to lie, I’ve had a few cheat meals. Even if you have a few cheat meals, this way of eating is bound to make you healthier and feel better.

Before adopting this way of eating, my blood pressure was in the 135/90’s range all the time. It’s always way higher (150/110!!) at the doctor’s office, so several years ago they told me to monitor my blood pressure at home and bring my logs to them at my yearly appointments. When they saw my logs they agreed that I probably had white coat syndrome and that I didn’t need to go on any medication just yet. I don’t want to go on medication, ever. Who really does.

When monitoring my blood pressure at home, it wasn’t crazy high like in the doctor’s office but it wasn’t normal either. I wanted to try to fix this with food. I wanted normal blood pressure so as I get older it’s not inching up even higher. I used to eat lots of potato chips and salty foods. I am more of a salty food lover rather than sweets. Even though my blood pressure wasn’t high enough now to require medication, I don’t want it to ever get to that level.

Over the past 46 days, I really didn’t add much exercise to my life other than walking my dog for about 10 minutes every morning. Better than nothing, right? We are all very busy in life, but even setting aside ten minutes a day to take a walk not only helps your body physically but also mentally. While walking you can clear your head, meditate, pray, just be. Also, I had no major life changes that would reduce my stress/busyness. I’m still a working mom and wife with three kids that need to be taken care of all the time. Oh and a puppy! Still Stressful, LOL!

So If you are struggling with high blood pressure, why not give a whole food plant-based diet a try? Be sure to consult your doctor about this before making any decisions, and never stop taking any medications without permission from your doctor.

  • You can start simple but just adding more fruits and vegetables into your diet. Eat as many colors of the rainbow as you can in one day! Make it a game or a contest in your family if you have to.
  • Don’t add salt to your meals.
  • Use salt-free seasoning to season your vegetables. Penzeys has some great salt free seasoning blends.
  • Add spiciness rather than salt to your meals to get more flavor.
  • Avoid processed foods, they are loaded with sodium. I know, it’s easier said than done.
  • Find 10 minutes in your day to take a walk.
  • Start small and you will love the way you feel so much that you will keep going.
  • Download Dr. Gerger’s free daily dozen app to make sure you are getting all the nutrients you need in a day! This app helps me to make sure I’m eating enough of the right things.

If eating a plant based diet has changed your life, please comment below! I would love to hear from you! If you decide to make the change and start eating plant based, please share that with me as well, I would love to offer support and encouragement!

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