!

!
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NUTRITION!E=Book!

Guru$Mann$
CERTIFIED!Nutritionist!–!ASFA/ISSA/NASM/ACE/ACSM!!

San!Francisco!
California,!!UNITED!STATES!
!

OVERVIEW$
!
Lifestyle!plays!an!important!role!in!treating!your!high!blood!pressure.!If!you!successfully!control!
your!blood!pressure!with!a!healthy$lifestyle,!you!might!avoid,!delay!or!reduce!the!need!for!
medication.!

Blood!pressure!is!the!force!of!blood!against!the!walls!of!arteries.!Blood!pressure!rises!and!falls!
throughout!the!day.!When!blood!pressure!stays!elevated!over!time,!it’s!called!high$blood$pressure."!

The!medical!term!for!high!blood!pressure!is!hypertension."High!blood!pressure!is!dangerous!because!
it!makes!the!heart!work!too!hard!and!contributes!to!atherosclerosis!(hardening!of!the!arteries).!It!
increases!the!risk!of!heart$disease$and$stroke,!which!are!the!first=!and!third=leading!causes!of!death!
among!Indians.!High!blood!pressure!also!can!result!in!other!conditions,!such!as!congestive!heart!
failure,!kidney!disease,!and!blindness.!!

A!blood!pressure!level!of!140/90$mmHg!or!higher!is!considered!high.!About!two=thirds!of!people!
over!age!60!have!high!blood!pressure.!If!your!blood!pressure!is!between!120/80$mmHg!and!139/89$
mmHg,!then!you!have!prehypertension."This!means!that!you!don’t!have!high!blood!pressure!now!
but!are!likely!to!develop!it!in!the!future!unless!you!adopt!the!healthy!lifestyle!changes.!

People!who!do!not!have!high!blood!pressure!at!age!55!face!a!90!percent!chance!of!developing!it!
during!their!lifetimes.!So!high!blood!pressure!is!a!condition!that!most"people"will"have"at"some"point"in"
their"lives."!

Both!numbers!in!a!blood!pressure!test!are!important,!but!for!people!who!are!age!50!or!older,!systolic!
pressure!gives!the!most!accurate!diagnosis!of!high!blood!pressure.!Systolic!pressure!is!the!top!
number!in!a!blood!pressure!reading.!It!is!high!if!it!is!140!mmHg!or!above.!!

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BLOOD%PRESSURE%LEVELS%IN%HUMAN%BODY%
%
CATEGORY% SYSTOLIC% DIASTOLIC% RESULTS%
(mmHg)% (mmHg)%
Normal% Less!than!120! Less!than!80! Good!for!you!!
Prehypertension% 1205139! 80589! Your blood pressure could be a
problem. Make changes in what you
eat and drink, be physically active,
and lose extra weight.
Hypertension% 140!or!higher! 89!or!higher! You have high blood pressure.
!
%
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Guru$Mann$
CERTIFIED!Nutritionist!–!ASFA/ISSA/NASM/ACE/ACSM!!
!
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TIPS:$DO’s$&$DON’T’s$
$
1.$Eat$a$healthy$diet$
!
Eating!a!diet!that!is!rich!in!whole!grains,!fruits,!vegetables!and!low=fat!dairy!products!and!skimps!on!
saturated!fat!and!cholesterol!can!lower!your!blood!pressure!by!up!to!14!mm!Hg.!!
!
It!isn't!easy!to!change!your!eating!habits,!but!with!these!tips,!you!can!adopt!a!healthy!diet:!
!
• Keep$a$food$diary.!Writing!down!what!you!eat,!even!for!just!a!week,!can!shed!surprising!light!on!
your!true!eating!habits.!Monitor!what!you!eat,!how!much,!when!and!why.!
• Consider$boosting$potassium.!Potassium!can!lessen!the!effects!of!sodium!on!blood!pressure.!The!
best!source!of!potassium!is!food,!such!as!fruits!and!vegetables,!rather!than!supplements.!
3500mg$to$5000mg$potassium!level!is!best!for!you.!
• Be$a$smart$shopper.!Read!food!labels!when!you!shop!and!stick!to!your!healthy=eating!plan!when!
you're!dining!out,!too.!
!
2.$Reduce$sodium$in$your$diet$
!
Even!a!small!reduction!in!the!sodium!in!your!diet!can!reduce!blood!pressure!by!2!to!8!mm!Hg.!
The!effect!of!sodium!intake!on!blood!pressure!varies!among!groups!of!people.!In!general,!limit!
sodium!to!less!than!2,300$milligrams$(mg)!a!day!or!less.!However,!a!lower!sodium!intake!—!
1,500mg=1800mg!a!day!or!less!—!is!appropriate!for!people!with!greater!salt!sensitivity,!including:!
!
• Anyone!age!51!or!older!
• Anyone!diagnosed!with!high!blood!pressure,!diabetes!or!chronic!kidney!disease!
To!decrease!sodium!in!your!diet,!consider!these!tips:!
!
• Read$food$labels.!If!possible,!choose!low=sodium!alternatives!of!the!foods!and!beverages!you!
normally!buy.!
• Eat$fewer$processed$foods.!Only!a!small!amount!of!sodium!occurs!naturally!in!foods.!Most!
sodium!is!added!during!processing.!
• Don't$add$salt.!Just!1!level!teaspoon!of!salt!has!2,300!mg!of!sodium.!Use!herbs!or!spices!to!add!
flavor!to!your!food!(check!the!list!at!the!bottom)!
• Ease$into$it.!If!you!don't!feel!you!can!drastically!reduce!the!sodium!in!your!diet!suddenly,!cut!back!
gradually.!Your!palate!will!adjust!over!time.!
!
3.$Limit$the$amount$of$alcohol$you$drink$
!
Alcohol!can!be!both!good!and!bad!for!your!health.!In!small!amounts,!it!can!potentially!lower!your!
blood!pressure!by!2!to!4!mm!Hg.!
But!that!protective!effect!is!lost!if!you!drink!too!much!alcohol!—!generally!more!than!one!drink!a!day!
for!women!and!for!men!older!than!age!60,!or!more!than!two!a!day!for!men!age!60!and!younger.!One!
drink!equals!12!ounces!of!beer,!five!ounces!of!wine!or!1.5!ounces!of!80=proof!liquor.!
!
Drinking!more!than!moderate!amounts!of!alcohol!can!actually!raise!blood!pressure!by!several!points.!
It!can!also!reduce!the!effectiveness!of!blood!pressure!medications.!
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Guru$Mann$
CERTIFIED!Nutritionist!–!ASFA/ISSA/NASM/ACE/ACSM!!
!
!

4.$Quit$smoking$
!
Each!cigarette!you!smoke!increases!your!blood!pressure!for!many!minutes!after!you!finish.!Quitting!
smoking!helps!your!blood!pressure!return!to!normal.!People!who!quit!smoking,!regardless!of!age,!
have!substantial!increases!in!life!expectancy.!
!
5.$Cut$back$on$caffeine$
!
The!role!caffeine!plays!in!blood!pressure!is!still!debated.!Caffeine!can!raise!blood!pressure!by!as!
much!as!10!mm!Hg!in!people!who!rarely!consume!it,!but!there!is!little!to!no!strong!effect!on!blood!
pressure!in!habitual!coffee!drinkers.!
Although!the!effects!of!chronic!caffeine!ingestion!on!blood!pressure!aren't!clear,!the!possibility!of!a!
slight!increase!in!blood!pressure!exists.!
!
To!see!if!caffeine!raises!your!blood!pressure,!check!your!pressure!within!30!minutes!of!drinking!a!
caffeinated!beverage.!If!your!blood!pressure!increases!by!5!to!10!mm!Hg,!you!may!be!sensitive!to!the!
blood!pressure!raising!effects!of!caffeine.!Talk!to!your!doctor!about!the!effects!of!caffeine!on!your!
blood!pressure.!
!
6.$Reduce$your$stress$
!
Chronic!stress!is!an!important!contributor!to!high!blood!pressure.!Occasional!stress!also!can!
contribute!to!high!blood!pressure!if!you!react!to!stress!by!eating!unhealthy!food,!drinking!alcohol!or!
smoking.!
Take!some!time!to!think!about!what!causes!you!to!feel!stressed,!such!as!work,!family,!finances!or!
illness.!Once!you!know!what's!causing!your!stress,!consider!how!you!can!eliminate!or!reduce!stress.!
!
If!you!can't!eliminate!all!of!your!stressors,!you!can!at!least!cope!with!them!in!a!healthier!way.!Try!to:!
!
• Change$your$expectations.!Give!yourself!time!to!get!things!done.!Learn!to!say!no!and!to!live!
within!manageable!limits.!Try!to!learn!to!accept!things!you!can't!change.!
• Think$about$problems$under$your$control$and$make$a$plan$to$solve$them.!You!could!talk!to!
your!boss!about!difficulties!at!work!or!to!family!members!about!problems!at!home.!
• Know$your$stress$triggers.!Avoid!whatever!triggers!you!can.!For!example,!spend!less!time!with!
people!who!bother!you!or!avoid!driving!in!rush=hour!traffic.!
• Make$time$to$relax$and$to$do$activities$you$enjoy.!Take!15!to!20!minutes!a!day!to!sit!quietly!and!
breathe!deeply.!Try!to!intentionally!enjoy!what!you!do!rather!than!hurrying!through!your!
"relaxing!activities"!at!a!stressful!pace.!
• Practice$gratitude.!Expressing!gratitude!to!others!can!help!reduce!stressful!thoughts.!
!
!
7.$Monitor$your$blood$pressure$at$home$and$see$your$doctor$regularly$
!
Home!monitoring!can!help!you!keep!tabs!on!your!blood!pressure,!make!certain!your!lifestyle!changes!
are!working,!and!alert!you!and!your!doctor!to!potential!health!complications.!Blood!pressure!
monitors!are!available!widely!and!without!a!prescription.!Talk!to!your!doctor!about!home!
monitoring!before!you!get!started.!
!
Regular!visits!with!your!doctor!are!also!key!to!controlling!your!blood!pressure.!If!your!blood!
pressure!is!under!control,!you!might!need!to!visit!your!doctor!only!every!six!to!12!months,!depending!
on!other!conditions!you!might!have.!If!your!blood!pressure!isn't!well!controlled,!your!doctor!will!
likely!want!to!see!you!more!frequently.$$
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Guru$Mann$
CERTIFIED!Nutritionist!–!ASFA/ISSA/NASM/ACE/ACSM!!
!
!

$
8.$Exercise$regularly$
!
Regular!physical!activity!—!at!least!30!minutes!most!days!of!the!week!—!can!lower!your!blood!
pressure!by!4!to!9!millimeters!of!mercury!(mm!Hg).!It's!important!to!be!consistent!because!if!you!
stop!exercising,!your!blood!pressure!can!rise!again.!
If!you!have!slightly!high!blood!pressure!(prehypertension),!exercise!can!help!you!avoid!developing!
full=blown!hypertension.!If!you!already!have!hypertension,!regular!physical!activity!can!bring!your!
blood!pressure!down!to!safer!levels.!
!
The!best!types!of!exercise!for!lowering!blood!pressure!include!walking,!jogging,!cycling,!swimming!or!
dancing.!Strength!training!also!can!help!reduce!blood!pressure.!!
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!
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HERBS & SPICES
Basil
Cinnamon
Chili Powder
Cloves
Dill Seed Ginger
Parsley
Rosemary
!
!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
FOOD$TO$AVOID$ $$$$$$$$$$$$$$$$$$FOOD$TO$EAT$
• Whole!meat! • Leafy!green!vegetables!&!Lettuce!
• Mutton! • All!Nuts!(Peanuts,!Almonds,!Cashews,!
• Processed!foods! Walnuts,!etc)!
• High=fat!dairy!products!like!whole!fat!milk,! • Whole!grains!!
cheese,!butter! • All!Seeds!(Flaxseed,!Sesame!seeds,!Chia!
• Potato!chips! seeds,!etc)!
• Packaged!snacks! • Low=fat!dairy!products!
• Candy!bars! • Beans,!Channe!and!peas!
• White!Rice! • Fresh!low=sugar!fruits!(blueberries,!
• White!Bread! raspberries,!blackberries,!cranberries,!pears,!
• Refined!Aata! melon,!
• White!Naan! grapefruit,!apple!and!cherries)!
• Soft!Drinks! • Whole!Grain!Bread!
• Packed!Juices! • Whole!Grain!Pasta,!!
• Indian!Sweets! • Whole!Grain!Cereal,!!
• Deep!fried!food! • Brown!Rice,!!
! • Whole!Wheat!Roti!
• Sweet!Potato!
• Millet!
• Oats!
• Quinoa!!
• Eggs!
• Chicken!
• Fish!
• Tofu/Low!Fat!Paneer!
• All!Vegetables!
!
!

Guru$Mann$
CERTIFIED!Nutritionist!–!ASFA/ISSA/NASM/ACE/ACSM!!
!
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!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!NUTRITION$PLAN$
!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!For$All$Age$MEN$&$WOMEN$
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$$UPON$WALKING`UP$–$7`8AM$
½$Clove$Garlic$on$empty$stomach$$
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$$MEAL$1$–$BREAKFAST$–$8`9AM$
INGREDIENTS$ SODIUM$ POTASSIUM$$ ALTERNATES$
Cereals$with$Milk$ $ $ 1.!Oats!
=30g!Muesli!cereals! 140mg$ 150mg$ 2.!Eggs!&!Toast!
=200ml!Non!Fat!Milk! 140mg$ 350mg! 3.!Fruits!&!Milk$
(Pitanjali!/!Baggry’s!/Kellogg’s!K)$
TOTAL$ 280mg$ 500mg$ !
!
Copyright$Guru$Mann$Fitness,$US.$
!
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$$$$MEAL$2$–$AFTERNOON$SNACK$–$11`12PM$
INGREDIENTS$ SODIUM$ POTASSIUM$$ ALTERNATES$
Cashews$&$Apple$ $ $ ALTERNATES:$
=28g!Cashews! 2mg$ 350mg$ 1.!Almonds!&!Pear!
=1!Apple! 2mg$ 200mg$ 2.!Walnuts!&!grapes!
=1cup!Indian!Tea![5g!Stevia]! 3.!Peanuts!&!Papaya!
TOTAL$ 4g$ 550mg$ !
!
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$$$$MEAL$3$–$LUNCH$–$2`3PM$
INGREDIENTS$ SODIUM$ POTASSIUM$$ ALTERNATES$
Quinoa$ $ $ ALTERNATES:$
=1cup!Quinoa!(cooked)! 1mg$ 170mg$ 1.!Brown!Rice!&!Lentil!
=!½!Yellow!Bell!Pepper! 4mg$ 400mg$ 2.!Roti!&!Sabji!
=1=2!chopped!Carrots! 42mg$ 195mg$ 3.!Roti!&!Beans!
=!¼!cup!Green!Peas! 7mg$ 354mg$ 4.!Rice!palao!
=1sp!Cranberries! 5mg$ 85mg$ 5.!Roti!&!Paneer!
=Chopped!Herb!(Basil!or!Cilantro)! 0mg$ 0mg$ !
=!½!Lemon! 1mg$ 50mg$ NOTE:!Use!Pinch!of!salt,!do!
=1sp!Olive!Oil! 0mg$ 0mg$ not!use!spoon!to!add!salt.!
=1sp!Ketchup! 154mg$ 54mg$
=!Sprinkle!Garlic!Powder! 6mg$ 116mg$
=Pinch!of!Salt!if!needed! 220mg$ 0mg$
TOTAL$ 450g$ 1200mg$ !
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$ Copyright$Guru$Mann$Fitness,$US.$

!
$$$$MEAL$4$–$EVENING$SNACK$–$5`6PM$
INGREDIENTS$ SODIUM$ POTASSIUM$$ ALTERNATES$
Milk$&$Biscuits$ $ $ ALTERNATES:$
=1cup!Milk! 140mg$ 350mg$ 1.!Milk!&!Banana!
=3!Biscuits! 300mg$ 100mg$ 2.!Roasted!Soy!&!Orange!
!!(Britania/Parlegi/Tiffany)! 3.!Roasted!Channe!&!Milk!
TOTAL$ 440g$ 450mg$ !
Guru$Mann$
CERTIFIED!Nutritionist!–!ASFA/ISSA/NASM/ACE/ACSM!!
!
!

$
$$$$MEAL$5$–$DINNER$–$8`9PM$
INGREDIENTS$ SODIUM$ POTASSIUM$$ ALTERNATES$
Mixed$Lentil$&$Rice$ $ $ ALTERNATES:$
=1/8!cup!Black!Lentil! 0mg$ 180mg$ 1.!Brown!Rice!&!Channe!
=1/8!cup!Green!Lentil! 0mg$ 180mg$ 2.!Roti!&!Spinach!
=1/8!cup!Yellow!Lentil! 0mg$ 180mg$ 3.!Roti!&!Soy!Beans!
=1/8!cup!Brown!Lentil! 0mg$ 180mg$ 4.!Rice!&!Soy!paneer!
=4sp!Red!Bell!pepper! 3mg$ 140mg$ 5.!Roti!&!Paneer!
=2sp!Onion! 1mg$ 20mg$ 6.!Salad!with!paneer!and!
=2sp!Tomato! 1mg$ 20mg$ olive!oil.!
=1!clove!Garlic!or!garlic!poder! 130mg$ 15mg$ !
=1sp!Green!Chili! 1mg$ 35mg$ NOTE:!Do!not!use!spoon!to!
=Pinch!Salt/Pepper! 130mg$ 1mg$ add!salt.!
=Chopped!Herb!(Basil!or!Cilantro)! 2mg$ 21mg$
=Cooked!in!1/2sp!Olive!Oil! 1mg$ 0mg$
=1/3!cup!Brown!Rice!(cooked)! 5mg$ 42mg$
or!1!Whole!Wheat!Chapati!(optional)! $
TOTAL$ 274g$ 1012mg$ !
!
$
MINERAL! FDA! GURU!MANN!
RECCOMMENDATION! RECCOMMENDATION!
Sodium! 2400mg! 1500=2000mg!
Potassium! 4800mg! 3500=4000mg!
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$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$WORKOUT$PLAN$
!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!$
For$MEN$&$WOMEN$–$AGE$16$to$40$$
For$GYM$WORKOUT$Follow:$
• 6!Week!Shredded!
• Muscular!8!
• Shredded!Next!Level!
• Get!Ripped!
!
For$HOME$WORKOUT$Follow:!
• Fit!Zone!Level!1!
• Fit!Zone!Level!2!
• Fit!Zone!Level!3!
• Fit!Zone!Level!4!
• Fit!Zone!Level!5!
!
For$MEN$&$WOMEN$–$AGE$40+$
1!Hour!Out!door!Walk!or!on!Treadmill!5!days!a!week!or!Gym!Workout!
!
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NOTE:$All$programs$are$available$FREE$on$my$“Health$And$Fitness”$YouTube$Channel.$
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Guru$Mann$
CERTIFIED!Nutritionist!–!ASFA/ISSA/NASM/ACE/ACSM!!
!
!

NOTE:$PRINT$OUT$THIS$PAGE$AND$FILL$OUT$THE$BODY$MEASUREMENTS$ON$MONTHLY$BASIS$TO$SEE$THE$PROGRESS$
$
$
PROGRESS$–$WEEK$1$ !
DATE:_____________$ !
NAME:$____________________________________$ !
AGE:$__________$ !
BLOOD$PRESURE$LEVEL:$___________________$ !
CHOLESTEROL$LEVEL:$_________________$ !
LDL$:$______________$ !
HDL:$____________$ !
TRIGLYCERIDES:$______________$ !
$ !
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PROGRESS$–$WEEK$2$ !
!
DATE:_____________$
!
NAME:$____________________________________$
!
AGE:$__________$
!
BLOOD$PRESURE$LEVEL:$___________________$
!
CHOLESTEROL$LEVEL:$_________________$
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LDL$:$______________$
!
HDL:$____________$
!
TRIGLYCERIDES:$______________$
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PROGRESS$–$WEEK$3$ !
DATE:_____________$ !
NAME:$____________________________________$ !
AGE:$__________$ !
BLOOD$PRESURE$LEVEL:$___________________$ !
CHOLESTEROL$LEVEL:$_________________$ !
LDL$:$______________$ !
HDL:$____________$ !
TRIGLYCERIDES:$______________$ !
$ !
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PROGRESS$–$WEEK$4$ !
DATE:_____________$ !
NAME:$____________________________________$ !
AGE:$__________$ !
BLOOD$PRESURE$LEVEL:$___________________$ !
CHOLESTEROL$LEVEL:$_________________$ !
LDL$:$______________$ !
HDL:$____________$ !
TRIGLYCERIDES:$______________$ !
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PROGRESS$–$WEEK$5$ !
DATE:_____________$
NAME:$____________________________________$
AGE:$__________$
BLOOD$PRESURE$LEVEL:$___________________$
CHOLESTEROL$LEVEL:$_________________$
LDL$:$______________$
HDL:$____________$
TRIGLYCERIDES:$______________$
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Guru$Mann$
CERTIFIED!Nutritionist!–!ASFA/ISSA/NASM/ACE/ACSM!!
!