A Dietary Plan in Lowering Blood Pressure based on this Lifestyle

Below is a clean, anti-inflammatory, BP-lowering diet plan based on this lifestyle:
✔ ovo-vegetarian with fish
✔ taking Gano Powerpair, Spirulina, Cordyceps, Lion’s Mane
✔ fasting 1–2× per week
✔ steam bath twice a week
✔ using garlic–cloves–turmeric BP drink

This plan improves blood pressure, circulation, arterial elasticity, and energy, while supporting longevity at age 60.

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🌅 MORNING ROUTINE (Daily)

1. Upon Waking (6:00–7:00 AM)

Drink:

• 1 cup warm water with lemon (optional)

Wait 5 minutes

2. BP Drink (Empty Stomach)

• Garlic–Cloves–Turmeric Super BP Drink

Wait 20–30 minutes before eating.

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🍳 BREAKFAST (7:30 AM–8:00 AM)

High-nutrient, clean, anti-inflammatory options:

Pick ANY of these:

Option A – Heart Health

• 2 boiled eggs

• Oatmeal with chia seeds + cinnamon

• 1 banana or papaya

Option B – Protein & Brain Boost

• Vegetable omelet (spinach, tomato, onion)

• 1 slice whole wheat or rye bread

• Fresh fruit

Option C – Light Longevity Meal

• Spirulina smoothie:

  • 1 tsp Spirulina

  • 1 banana

  • 1 cup almond/soy milk

  • 1 tbsp ground flaxseed

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💊 SUPPLEMENTS (with breakfast)

To improve absorption & avoid stomach irritation:

• Gano Powerpair (GL + Excellium)

• Cordyceps

• Lion's Mane

• Optional: Magnesium Glycinate (night is better, but morning is ok)

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🚶‍♂️ MID-MORNING (9:30–10:30 AM)

Activity:

• 20–30 minutes walking at relaxed pace

• Sun exposure 10 minutes

Hydration:

• 1 glass warm water

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🥗 LUNCH (12:00–1:00 PM)

Focus: high fiber, zero junk, low salt, clean protein (fish)

Choose one:

Option A – Plant & Fish Combo

• 1 fillet grilled/baked tilapia, bangus, or salmon

• Steamed vegetables (malunggay, okra, kangkong, broccoli)

• ½ cup brown rice or quinoa

Option B – Vegetarian High-Fiber Meal

• Lentils or chickpeas stew

• Fresh salad (lettuce, cucumber, tomato, olive oil, calamansi)

• Sweet potato

Option C – Longevity Okinawa Style

• Tofu sautéed with vegetables

• Miso soup

• Seaweed salad

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☕ MID-AFTERNOON (3:00 PM)

Your cacao drink (no sugar) fits perfectly here.

Suggested recipe:

• 1 cup hot water

• 1 Tbsp pure cacao

• ½ tsp cinnamon

• (Optional) 1 tsp honey

Cacao improves nitric oxide → lower BP.

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🍽 DINNER (5:30–6:30 PM)

Lightest meal of the day.

Choose one:

Option A – Low BP Meal

• Vegetable soup (carrot, cabbage, garlic, ginger)

• 1 boiled egg on the side

Option B – Pescatarian Light

• Small serving steamed fish

• Stir-fried veggies with olive oil

Option C – Vegetarian

• Sautéed tofu + greens

• ½ cup sweet potato or squash

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🌙 EVENING ROUTINE (7:00–9:00 PM)

If BP is high (140–160 / 90–110):

Take ½ dose of the Garlic–Cloves–Turmeric drink
→ 30 minutes after dinner.

Supplements:

• Magnesium Glycinate (best taken at night)
  Helps:
  ✔ relax blood vessels
  ✔ improve sleep
  ✔ lower BP

Steam Bath (2× per week)

Do it at 8 PM

• Helps circulation

• Lowers BP

• Improves detox

Hydrate with 1–2 glasses of water afterward.

Lights Off by 10 PM

Sleep is one of the strongest natural BP reducers.

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📅 WEEKLY ADD-ONS

1–2 Fasting Days

(you already do this—keep doing it)

Best method for BP:
👉 Skip dinner
Drink water, cacao, herbal tea.

Weekly “No Salt” Day

One day a week, eat:

• no processed food

• no added table salt

• only natural flavors (calamansi, herbs, spices)

You’ll see your BP drop significantly within 24 hours.

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📉 EXPECTED IMPROVEMENTS (2–4 weeks)

If followed consistently:

• 10–20 mmHg drop in systolic

• 8–15 mmHg drop in diastolic

• Better stamina

• Better sleep

• Less tension

• Improved memory and focus

• Lighter feeling in the chest