Your free cheat sheet

Foods and Habits That Help

The foods, electrolytes and daily habits that may help support healthier blood pressure and metabolic balance, now something you can work through rather than just read.

Work through the four steps and you will end up with a short plan of your own: where to start, three first things to try, and how your first week actually went. The cheat sheet PDF comes with it.

The goal is not perfection. Small, consistent habits often make the biggest difference over time.

Start the 60-second check

The Blood Pressure Support Cheat Sheet shown on a phone

Step one

Where should you start?

Seven quick questions about how your week already looks. This is not a test and it does not assess your health or your blood pressure. It just points at one general area to start with, based on what you tell it, so you are not trying to change six things at once.

Before you start: if you take blood pressure medication, let your doctor know you are changing how you eat. Cutting carbs can lower blood pressure on its own, and they may want to keep a closer eye on your readings for a while.

Step two

Food finder

Tap any food to see why it earns its place, or why it is worth pulling back on. Filter by what you are shopping for.

The quiet half

Key electrolytes

Easy to overlook, and the part people most often get wrong when they first cut carbs.

PotassiumFrom vegetables and avocados, the mineral most closely tied to the foods above.
MagnesiumFrom nuts, seeds and leafy greens.
Sodium balanceThe one that genuinely depends on the person. Low-carb eating changes how much your body holds on to, and how much is right for you depends on your medication, your kidney function and your readings. Worth a conversation with your doctor rather than a rule from a web page.
HydrationConsistent through the day rather than in bursts.

One thing worth knowing before you go looking for more potassium: if you take an ACE inhibitor, an ARB, or a potassium-sparing diuretic, check with your doctor or pharmacist before using a potassium-based salt substitute or a potassium supplement. The combination can push potassium higher than is safe. Potassium from ordinary food is a different conversation, and that is what this page is about.

Step three

Your first week

Six habits, seven days. Tick them off as you go. This page remembers your marks in your own browser, so you can come back to it tomorrow.

No days logged yet.

Week of your choosing. Start on whichever day you like.

Step four

Take your plan with you

Everything you have worked out on this page, written up as one short plan: your starting focus, your three first actions, and how this week actually went. 

 
 
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This page is general information, not medical advice. Low-carb eating can affect blood
        pressure and fluid balance, and it can interact with blood pressure medication. Talk to your
        doctor or pharmacist before making a significant change to how you eat, especially if you
        take prescribed medication or manage another health condition.