Perez Health Coaching

Hey there, friend! If you’re reading this, chances are you (or someone you love) is looking for simple, doable ways to bring those blood pressure numbers down without jumping straight to another pill bottle. The good news? You can move the needle with everyday habits. The even better news? You don’t have to follow a one-size-fits-all script.

The American Heart Association (AHA) has a rock-solid list of evidence-based lifestyle changes that drop blood pressure like clockwork:

1. Adopt the DASH eating pattern
2. Cut sodium to 1,500–2,300 mg/day
3. Load up on potassium-rich foods
4. Move 150 minutes a week (plus strength training)
5. Reach and keep a healthy weight
6. Quit smoking
7. Limit alcohol
8. Manage stress
9. Sleep 7–9 quality hours
10. Monitor your BP at home

These are the gold standard—backed by decades of clinical trials. If you only did these ten things, you’d likely see real improvement.

BUT (and this is the part I get excited about in my practice), your body is not a textbook. What works like magic for one person might feel like a chore for another. That’s why I always say: individualize the plan. Work with your doctor and a health coach who listens to your lifestyle, your food preferences, your schedule, and your energy levels. Together, we turn “should” into “I actually did this today.”

In my coaching practice, I layer in a handful of natural strategies with solid clinical backing that the AHA doesn’t always spotlight—but that my clients swear by. These aren’t replacements for the AHA basics; they’re boosters that often click when the standard advice feels too rigid. And the best part? When one of these resonates with you, it becomes a unique superpower in your blood-pressure toolkit.

Here are my favorite evidence-backed add-ons that I’ve seen work wonders:

• Swap refined carbs for whole-food carbs – Think potatoes, sweet potatoes, fruit. Ditch the bread and cereal that spike insulin.
• Triple-play minerals – Potassium plus magnesium and calcium from plants and (if tolerated) grass-fed dairy.
• Vitamin K2-rich foods – A pat of butter from grass-fed cows, hard cheese, natto. Emerging studies link K2 to healthier arteries.
• 1–2 servings of fatty fish weekly – Salmon, sardines, mackerel for omega-3s that calm inflammation.
• 3 cups of green or oolong tea daily – Polyphenols that relax blood vessels.
• Beets or nitrate-rich greens – One glass of beet juice or a handful of arugula can drop systolic BP in hours.
• 20–30 minutes of sunshine – Bare skin, no sunscreen (safely). Boosts nitric oxide and vitamin D.
• Stand half the day + aim for 10,000 steps – Tiny movement upgrades that add up fast.

I’ve had clients who hated “eating DASH” but loved roasting beets and sipping green tea—and their numbers thanked them. Others discovered that standing at a counter while working shaved 5 mm Hg off their readings without a single gym visit. That’s the beauty of personalization.

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Taking Control: Craft Your Unique Action Plan to Lower Blood Pressure

You’ve made the commitment to lower your high blood pressure—now it’s time to turn intention into action with a plan that’s uniquely yours. The CDC stresses that effective health strategies aren’t one-size-fits-all. In their Health Literacy Action Plan, they emphasize creating person-centered, actionable plans tailored to your lifestyle, preferences, and challenges. This means your roadmap to better blood pressure might look nothing like your neighbor’s—and that’s not just okay, it’s encouraged.

The CDC’s SMART framework (Specific, Measurable, Achievable, Relevant, Time-bound) is a powerful tool to build this plan. Instead of a vague goal like “eat better,” your plan might say:

“Swap my 3 p.m. soda for sparkling water with lemon, 5 days a week, tracking it in my phone app for the next 30 days.”

That’s specific, trackable, and realistic—exactly what the CDC recommends for sustainable change.

Why a Custom Plan Works

Research backed by CDC guidelines shows that personalized action plans boost success rates by 20–50%. When goals reflect your schedule, tastes, and barriers (like a busy job or limited gym access), you’re far more likely to stick with them. If morning walks don’t fit your life, but dancing to music after dinner does—make that your move. The CDC explicitly supports adapting evidence-based strategies to what works for you.

Don’t Go It Alone—Consider a Health Coach

Struggling to design your plan? The CDC recognizes that seeking expert support is a smart, proactive step. A certified health coach or registered dietitian can help you translate blood pressure guidelines into a custom blueprint—whether it’s meal prepping on Sundays, using a home monitor to track progress, or building in stress-relief breaks. This isn’t about following someone else’s rules; it’s about co-creating a system that fits your life.

Embrace Flexibility

If your first plan needs tweaking—great! The CDC’s Community Health Improvement Process and behavior change tools highlight that plans should evolve. Maybe cutting sodium works better than intense cardio for you. Maybe tracking in a journal beats an app. The goal isn’t perfection—it’s progress that lasts.

Start small, stay consistent, and remember:

“Develop plans that are accurate, accessible, and actionable.” – CDC National Action Plan to Improve Health Literacy

Ready to build your custom plan?
Head over to my Listen Page and book a free listening session. We’ll chat for 15–20 minutes—no sales pitch, just real talk. I’ll explain exactly how health coaching works, and together we’ll decide if you’re a great candidate to lower your blood pressure the natural, sustainable, you-centered way.

You deserve a plan that fits your life—not the other way around.
Let’s make it happen.

Click here to schedule → Booking Page

In health & hustle,
Joel Perez
Perez Health Coaching