Vegan and High Blood Pressure?

[ceeveg]

I went to the doctor, and he gave me six weeks before he would perform a full physical and prescribe blood pressure medication.

I realized, when I got home and actually looked at what I was eating, that though I was vegan, it was a lot of prepackaged faux meats, breads, etc.. One of the items had 810mg of sodium per serving!

High blood pressure runs in my family, but all of my family members are on medication.

Are there any natural means by which to control bp? Or good, low sodium vegan plans out there? I feel like I need a plan

Thank you!!

[somegirl99]

No specific plan, but I think if you go to a high-fiber whole foods diet you will get it down pretty quickly.

Focus on cooked whole grains (not "whole wheat" bread), legumes (beans and lentils), veggies and fruit. Avoid pre-packaged foods, as you discovered.

Throw in some exercise and stress-relieving activities.

[somegirl99]

Oh, and good luck!

[ceeveg]

Thank you, somegirl99!

[ceeveg]

I think that this is what I'll do essentially for the next six weeks ...

Breakfast
Spinach, banana, date, avocado smoothie (or) Spinach, berries, banana smoothie
Homemade green tea & plain almond milk latte

Lunch
Lettuce, tomatoes, mushrooms, carrots, chickpeas, shredded red cabbage
2 oz seeds
Low-sodium dressing (tbd)


Dinner
1 baked/roasted sweet potato
Saunteed portobello mushrooms, purple onion, peppers, broccoli
Roasted kale or other greens with a little bit of nutritional yeast
Every other day ½ package marinated tempeh with dinner (I found a brand with just 210 mg sodium/serv)

Dessert
Watermelon, apples, oranges, cantaloupe, etc.

And lots of water! And @ least 20 mins exercise

[witchygrrl]

I'm not vegan, but I find when my blood pressure creeps up, I look for foods that have good doses of potassium, like bananas and cucumbers. Coconut water is another good source. But for other people, it may be a sign of a magnesium deficiency.

But I think backing away from heavily processed foods that are generally high in sodium is a great idea, and one that we should all strive for. Good luck!

[ceeveg]

Thank you! I will definitely look into potassium and magnesium rich foods! I am so grateful for these suggestions!

[cinister]

Try adding apple cider vinegar into your daily routine.
My mom was in a similar situation and it helped to drop hers from dangerously high way down to the low end of normal. She also added in some more walking and activity but figures it was the ACV that helped the most.

[marsupial-mom]

One word: exercise!

http://www.mayoclinic.com/health/hig...essure/HI00024

[ceeveg]

Okay! I will add apple cider vinegar and get exercise in -- I make all sorts of excuses (least of all the 10 hour work days and 40 minute commutes either way ). Thank you!