🫀 High Blood Pressure
Endothelial dysfunction + sodium/potassium imbalance
Elevated readings; high-sodium diet; low fruit/veg.
Add a potassium-rich food, take a daily walk, and ease off the salt.
The potassium-to-sodium ratio plus daily cardio move blood pressure fast, with no prescription.
Move — the mechanics that fix it: DASH pattern + cardio
Cut sodium, raise potassium (veg/fruit), aerobic exercise most days.
- Air Bike
- Cross-Body Crunch
- Decline Oblique Crunch
- Isometric Chest Squeezes
Fuel — foods to fuel it
- Thunder Tea Rice (Lei Cha) (local SG)
- Popiah (local SG)
- Spinach (cooked) (local SG)
- Avocado (local SG)
- Dark leafy salad (mixed) (local SG)
- Wholemeal Bread (2 slices) (local SG)
Daily nutrient targets: potassium: 3500mg (goal), sodium: 2000mg (limit), magnesium: 400mg (goal)
Stack — evidence-ranked compounds
- Beetroot / Dietary Nitrate — ★★★★☆
- Magnesium — ★★★★☆
- Omega-3 (EPA/DHA) — ★★★★★
- L-Citrulline / Citrulline Malate — ★★★★☆
- Caffeine — ★★★★★
- Semaglutide (Ozempic / Wegovy / Rybelsus) — ★★★★★
Open the Fuel Tracker for this protocol →
Educational protocol, not medical advice.
Common questions
What causes high blood pressure?
Endothelial dysfunction + sodium/potassium imbalance. Elevated readings; high-sodium diet; low fruit/veg.
What exercises help high blood pressure?
Key movements: Air Bike, Cross-Body Crunch, Decline Oblique Crunch, Isometric Chest Squeezes.
What should you eat for high blood pressure?
Foods that support it: Thunder Tea Rice (Lei Cha), Popiah, Spinach (cooked), Avocado, Dark leafy salad (mixed).
What supplements help high blood pressure?
Evidence-ranked options: Beetroot / Dietary Nitrate, Magnesium, Omega-3 (EPA/DHA), L-Citrulline / Citrulline Malate, Caffeine.