A Wellthy Mindset

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A Wellthy Mindset https://linktr.ee/Eliminatehighbloodpressure

10/11/2026

White coat syndrome is responsible for roughly 15-30% of people being misdiagnosed with high blood pressure.

Nearly 1 in 3 people have baseline blood pressure sitting home in their living room and when the enter the medical setting in rises due to the anxiety of being there, rushing to get there along with many other factors that don’t represent their day to day lifestyle.

10/10/2026

Here are some excellent sources to add to your plate! 👇🏽

🥬 LEAFY GREENS
• Cooked Swiss chard (1 cup) — 961 mg
• Cooked spinach (1 cup) — 839 mg
• Cooked beet greens (1 cup) — 1,309 mg
• Cooked bok choy (1 cup) — 631 mg
• Cooked kale (1 cup) — 296 mg
• Raw spinach (2 cups) — 334 mg

🥑 FRUITS
• Avocado (1 whole, medium) — 690 mg
• Guava (1 cup) — 688 mg
• Banana (1 medium) — 422 mg
• Jackfruit (1 cup) — 739 mg
• Cantaloupe (1 cup) — 427 mg
• Honeydew melon (1 cup) — 388 mg
• Kiwi (1 cup) — 562 mg
• Orange (1 medium) — 237 mg
• Papaya (1 cup) — 360 mg
• Dried apricots (½ cup) — 755 mg

🥔 VEGETABLES
• Baked potato with skin (1 medium) — 926 mg
• Cooked sweet potato (1 medium) — 542 mg
• Cooked beetroot (1 cup) — 518 mg
• Cooked acorn squash (1 cup) — 896 mg
• Cooked butternut squash (1 cup) — 582 mg
• Cooked broccoli (1 cup) — 457 mg
• Cooked Brussels sprouts (1 cup) — 494 mg
• Cooked okra (1 cup) — 303 mg
• Cooked carrots (1 cup) — 390 mg

🥜 NUTS & SEEDS
• Pumpkin seeds (1 oz) — 226 mg
• Pistachios (1 oz) — 291 mg
• Almonds (1 oz) — 208 mg
• Sunflower seeds (1 oz) — 241 mg
• Chia seeds (1 oz) — 115 mg
• Cashews (1 oz) — 187 mg

🫘 BEANS & LEGUMES
• White beans (1 cup, cooked) — 1,004 mg
• Lima beans (1 cup, cooked) — 955 mg
• Soybeans (1 cup, cooked) — 886 mg
• Lentils (1 cup, cooked) — 731 mg
• Kidney beans (1 cup, cooked) — 713 mg
• Black beans (1 cup, cooked) — 611 mg
• Chickpeas (1 cup, cooked) — 477 mg
• Split peas (1 cup, cooked) — 710 mg

10/10/2026

WHOLE FOODS HIGH IN MAGNESIUM!

One of the best ways to get magnesium is through a variety of whole, plant-based foods.

🥬 LEAFY GREENS
• Cooked spinach (½ cup) — 78 mg
• Cooked Swiss chard (½ cup) — 75 mg
• Raw spinach (2 cups) — 45 mg
• Cooked kale (1 cup) — 23 mg
• Raw arugula (2 cups) — 9 mg

🥜 NUTS & SEEDS
• Pumpkin seeds (1 oz) — 156 mg
• Brazil nuts (1 oz) — 107 mg
• Flaxseeds (1 oz) — 110 mg
• Sesame seeds (1 oz) — 100 mg
• Chia seeds (1 oz) — 95 mg
• Almonds (1 oz) — 80 mg
• Cashews (1 oz) — 75 mg
• Peanuts (1 oz) — 50 mg
• Walnuts (1 oz) — 45 mg

🍌 FRUITS
• Avocado (1 cup) — 44 mg
• Guava (1 cup) — 36 mg
• Banana (1 medium) — 32 mg
• Papaya (1 cup) — 30 mg
• Blackberries (1 cup) — 29 mg
• Raspberries (1 cup) — 27 mg
• Kiwi (1 cup) — 21 mg
• Dates (¼ cup) — 20 mg

🥦 VEGETABLES
• Cooked okra (1 cup) — 57 mg
• Baked potato with skin (1 medium) — 48 mg
• Cooked Brussels sprouts (1 cup) — 32 mg
• Cooked green peas (1 cup) — 31 mg
• Cooked broccoli (1 cup) — 21 mg
• Cooked asparagus (1 cup) — 18 mg

🫘 BONUS: BEANS & LEGUMES
• White beans (½ cup) — 60–65 mg
• Black beans (½ cup) — 60 mg
• Chickpeas (½ cup) — 39 mg
• Lentils (½ cup) — 36 mg
• Kidney beans (½ cup) — 35 mg

Magnesium supports normal blood vessel function, muscle contraction, nerve signaling, and heart rhythm. Getting enough magnesium through your diet is one part of supporting cardiovascular health.

But remember: no single mineral or food is a magic bullet. Your overall lifestyle matters, including nutrition, physical activity, sleep, stress management, and following your prescribed treatment plan.

10/10/2026

Dehydration can make your blood thicker and stickier creating more resistance as the heart tries to pump it through your cardiovascular system.

Focusing on hydrating your body allows you to build a foundation that helps you address the root causes of the problem.

10/09/2026

Pill lag- timing mismatch between lifestyle and medications due to the side effects of the drugs.

Dose Fronting- the strategy of scheduling high demand tasks before medication reach its peak concentration.

10/09/2026

Working against your meds is a loosing battle. You need to build a system around them that helps you control your blood pressure and get to the root cause of the problem.

10/08/2026

To build up your mineral levels try adding a 1 large salad to your diet. Everyday for either lunch or dinner add a salad to the mix. Focus on eating beet greens, Swiss chard, arugula or kale.

To manage your stress set a few reminders on your phone to stop and breath. Look up diaphragmatic breathing for a techniques

It’s always helpful to remove any stimulants such as caffeine when trying to diagnose the root cause of your high blood pressure issues.

Check out my high blood pressure books for more details..

10/08/2026

Two non-negotiable tools to reduce stiff arteries

1. Dietary Nitrates
Vegetables like arugula, beets, spinach, and celery supply nitrates.
Pair these with watermelon and pumpkin and flax seeds to give your body the raw materials it needs to support the entire nitric oxide pathway.

2. The 10-Minute Post-Meal Walk
Walking right after you eat pulls glucose straight out of your bloodstream without demanding a massive insulin surge and that signals your artery walls to stay pliable, resilient, and flexible.
Restoring your cardiovascular health isn't about restriction. It's about giving your blood vessels the exact biochemical and mechanical inputs they need to do their job.
Follow for more.

10/07/2026

Taking things for energy keeps the cycle of no energy and high blood pressure going but here is a plan to help.

1: get sunlight first thing in the morning if possible. Sunlight suppresses melatonin and triggers a healthy cortisol surge and this sets your internal timer for sleep.

2: curve the glucose rebounds by getting rid of those low fiber carbs and eating more Whole Foods. A 10 minute walk after your lunch is big time for preventing sluggishness and flattening blood sugar spikes.

3: if you are sedentary at work every hour or so move your body. Pacing for a few minutes can elevate nitric oxide levels and dilate blood vessels increase blood flow and removing stagnation that contributes to fatigue.

10/07/2026

Lowering sodium matters but it’s only a step in the process of getting control of your blood pressure.

Getting off of blood pressure medications requires that you address your body as a whole not isolating minerals but creating a system in the way that you eat, sleep, manage stress, move your body, and build relationships.

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Dania Beach, FL
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