3-Day Blood Pressure Reset plan

Dr. Philippe Moser created a simple, natural way to begin restoring balance — one day at a time.

Over the next 3 days, you’ll gently support your body’s natural blood pressure regulation by focusing on:

• Nitric oxide–boosting foods
• Gentle breathing & relaxation techniques
• Small shifts in hydration, sleep, and stress

This plan is not a diet or a detox — it’s a re-alignment. It’s about helping your body do what it’s meant to do.

Day 1: Activate Nitric Oxide Naturally

• Breakfast: Berry-Spinach Smoothie with Flaxseed.

Ingredients (1 serving):

• 1 cup fresh spinach
• 1 cup frozen mixed berries (blueberries, raspberries, strawberries)
• 1 small ripe banana (optional)
• 1 tablespoon ground flaxseed
• 1/2 cup unsweetened almond milk
• 1/2 cup water
• Juice of 1/2 lemon or 1 tsp grated lemon zest
• Optional: 1 scoop L-citrulline powder or beetroot powder
• Ice cubes (if using fresh berries)

Instructions:

1. Add all ingredients to a blender.
2. Blend until smooth and creamy.
3. Taste and adjust: add lemon, mint, or a bit more water for your ideal texture.
4. Serve immediately and enjoy the boost!

Why It Works:

• Spinach and berries are rich in nitrates and antioxidants.
• Flaxseed provides fiber and omega-3s.
• Banana and lemon add potassium and flavor.
• Optional L-citrulline supports nitric oxide production.

TIP: Drink in the morning for a gentle start or post-walk to help your blood vessels relax.

• Lunch: Beet & arugula salad with walnuts and olive oil-garlic vinaigrette

Ingredients (Serves 2–4)

For the Salad:

• 2 medium beets (roasted or boiled, peeled and sliced or cubed)
• 2 cups fresh arugula
• 1/3 cup walnut halves (lightly toasted)
• Optional: 1/4 cup crumbled goat cheese or feta (for creaminess)

For the Vinaigrette:

• 3 tablespoons extra virgin olive oil
• 1 tablespoon red wine vinegar or balsamic vinegar
• 1 garlic clove (finely minced or crushed)
• 1/2 teaspoon Dijon mustard (optional, for extra depth)
• Salt and freshly ground black pepper, to taste
• Juice of 1/4 lemon (for brightness and extra nitric oxide boost)

Instructions

1. Prepare the beets.
   • Roast or boil the beets until tender (about 40 minutes to roast at 400°F / 200°C, or 25–30 minutes to boil).
   • Let them cool, then peel and slice or cube.
2. Toast the walnuts.
   • Heat a dry skillet over medium heat.
   • Add walnuts and toast, stirring occasionally, until fragrant and slightly browned (about 3–5 minutes). Set aside.
3. Make the vinaigrette.
   • In a small bowl, whisk together the olive oil, vinegar, garlic, Dijon mustard (if using), lemon juice, salt, and pepper until emulsified.
4. Assemble the salad.
   • In a large bowl or plate, layer arugula, sliced beets, and toasted walnuts.
   • Drizzle with vinaigrette and toss gently to coat.
   • Top with optional crumbled goat cheese if desired.

Nutrition & Benefits

• Beets: High in nitrates → converted to nitric oxide → supports blood flow
• Arugula: One of the richest leafy greens for natural nitrates
• Walnuts: Omega-3s and L-arginine → support nitric oxide production
• Garlic & Olive Oil: Anti-inflammatory, cardiovascular support, vasodilation Top of Form Bottom of Form

• Dinner: Herb-Roasted Salmon with Steamed Spinach & Quinoa

Ingredients (Serves 2)

For the Herb-Roasted Salmon:

• 2 salmon fillets (about 5 oz / 150 g each, skin on or off)
• 1 tablespoon extra-virgin olive oil
• 1 teaspoon fresh or dried herbs (thyme, rosemary, dill, or a mix)
• 1 garlic clove, finely minced
• Juice of 1/2 lemon
• Zest of 1/2 lemon
• Salt and freshly ground black pepper
• For the Sides:

• 1 cup cooked quinoa (from about 1/3 cup dry)
• 4 cups fresh spinach
• Optional: 1 tablespoon olive oil or a drizzle of lemon for the spinach

Instructions

1. Roast the Salmon

• Preheat your oven to 400°F (200°C).
• Mix olive oil, garlic, lemon juice & zest, and herbs in a small bowl.
• Place salmon fillets on a parchment-lined baking tray.
• Rub the herb mixture evenly over the fillets.
• Roast for 12–15 minutes, or until the salmon flakes easily with a fork.

2. Cook the Quinoa

• Rinse quinoa under cold water.
• In a small pot, combine quinoa with double the water (1/3 cup quinoa + 2/3 cup water) and bring to a boil.
• Reduce heat, cover, and simmer for 12–15 minutes until water is absorbed.
• Fluff with a fork and season lightly.

3. Steam the Spinach

• Place spinach in a steamer or sauté pan with a splash of water.
• Cover and steam for 1–2 minutes until wilted.
• Drain and season with olive oil, lemon juice, salt, or a touch of garlic, if desired.

4. Plate and Serve

• On each plate, add a portion of quinoa, a handful of steamed spinach, and top with the herb-roasted salmon.
• Garnish with an extra lemon wedge or a few fresh herbs if you like.

Nutrition & NO Boosting Benefits

• Salmon: Rich in omega-3s → reduces inflammation, supports vascular health
• Spinach: High in nitrates → converted to nitric oxide
• Quinoa: Contains L-arginine, magnesium, and fiber → supports NO synthesis
• Garlic & Herbs: Help lower blood pressure and improve circulation

Daily Circulation Boost: Lemon Water with Sea Salt

Why it works:

• Lemon adds vitamin C, which supports nitric oxide (NO) production and enhances mineral absorption.
• Sea salt provides trace minerals like magnesium and potassium — essential for fluid balance and healthy blood pressure.
• Together, they improve hydration, vascular tone, and overall circulation — especially when consumed first thing in the morning.

Quick Recipe:

• 1 glass of filtered or spring water (room temp or warm)
• Juice of 1/4 to 1/2 lemon
• A pinch (just a few grains) of unrefined sea salt or Himalayan salt

Optional Boost: Add a few fresh mint leaves or a slice of cucumber for a refreshing twist.

Explaining the Role of Sea Salt in a Heart-Healthy Diet

Many people with high blood pressure are told to cut down on salt — and for good reason. Excess sodium, especially from processed foods and table salt, can cause the body to retain water and raise blood pressure. But here’s the key distinction:

The problem isn’t natural, unrefined sea salt in small amounts — it’s the excessive sodium from processed foods.

Why a Pinch of Sea Salt Can Actually Support Blood Pressure:

Unrefined sea salt or Himalayan salt contains over 80 trace minerals — including magnesium and potassium, which are essential for:

• • Proper muscle contraction (including the heart)
  • Fluid and electrolyte balance
  • Supporting nitric oxide production and vessel dilation

When you’re eating a natural, whole-food Mediterranean-style diet (not packaged foods), your sodium intake drops dramatically — so a small pinch of sea salt becomes nutritional, not harmful.

Breathing Ritual:

Try the 4-7-8 breathing method before lunch and dinner.

• Inhale for 4 seconds
• Hold for 7 seconds
• Exhale for 8 seconds
  → Repeat 4 cycles

“Nitric oxide is your body’s natural way to heal blood vessels. It’s not a supplement — it’s a signal.”

Day 2: Calm the Nervous System

Breakfast: Overnight Oats with Blueberries, Chia Seeds, Cinnamon & Walnuts

A delicious, nitric oxide–supporting breakfast to start your day right. Ingredients (Serves 1)

• 1/2 cup rolled oats

• 1/2 cup unsweetened almond milk (or any plant-based milk)
• 1/3 cup fresh or frozen blueberries
• 1 tablespoon chia seeds
• 1/2 teaspoon ground cinnamon
• 1 tablespoon crushed walnuts
• Optional: 1 teaspoon honey or maple syrup

Instructions

1. In a glass jar or bowl, combine oats, almond milk, chia seeds, and cinnamon. Stir well.
2. Fold in the blueberries and top with walnuts.
3. Cover and refrigerate overnight (or at least 4 hours).
4. In the morning, stir again. Add a splash more milk if needed, and sweeten to taste.

Heart & Nitric Oxide Benefits:

• Blueberries: Packed with anthocyanins that support vascular function and nitric oxide (NO) production
• Chia seeds: A great source of omega-3s and L-arginine, promoting circulation
• Cinnamon: May help lower blood pressure and improve insulin sensitivity
• Walnuts: Rich in arginine and healthy fats — support NO pathways and reduce inflammation
• Oats: Contain beta-glucan to support cholesterol and vascular health

Lunch: Lentil & Roasted Red Pepper Soup with a Side of Steamed Broccoli

A warming, fiber-rich, nitric oxide–supporting meal for heart and vessel health.

Soup Ingredients (Serves 2–3)

• 1 tablespoon extra virgin olive oil
• 1 small onion, chopped
• 2 garlic cloves, minced
• 1 cup cooked lentils (or 1/2 cup dry)
• 1 large roasted red bell pepper, chopped (jarred or homemade)
• 2 cups low-sodium vegetable broth
• 1/2 teaspoon ground cumin
• Salt & pepper to taste
• Optional: squeeze of lemon juice or a pinch of smoked paprika

Side: Steamed Broccoli

• 2 cups fresh broccoli florets
• Optional: drizzle of olive oil + lemon zest

Instructions

For the Soup:

1. In a saucepan, heat olive oil. Sauté onion until soft (5 mins), add garlic, and cook 1 min more.
2. Add lentils, roasted pepper, broth, and cumin. Simmer for 10–15 mins.
3. Blend for a smoother texture (optional), then season with salt, pepper, and lemon juice to taste.

For the broccoli:

1. Steam broccoli for 3–4 minutes until bright green and slightly tender.
2. Serve with a drizzle of olive oil and lemon zest or a pinch of sea salt.

Nitric Oxide & Heart Health Benefits:

• Lentils: High in fiber, folate, and L-arginine to support NO production
• Red peppers: Rich in vitamin C → enhances NO bioavailability
• Garlic: Boosts NO and supports vasodilation
• Broccoli: Contains glucoraphanin and nitrates for vascular support
• Olive oil & lemon: Anti-inflammatory and NO-enhancing synergy

Dinner: Grilled Mackerel or Sardines with Arugula-Tomato Salad & Olive Oil

A simple, rustic meal rich in omega-3s, antioxidants, and natural nitrates for optimal heart health.

Ingredients (Serves 2)

For the Fish:

• 2 whole sardines or mackerel fillets (fresh, cleaned)
• 1 tablespoon olive oil
• 1 garlic clove, minced
• Juice of 1/2 lemon
• Fresh thyme or oregano (optional)
• Salt & pepper

For the Salad:

• 2 cups fresh arugula
• 1 cup cherry tomatoes, halved
• 1 tablespoon extra virgin olive oil
• 1 teaspoon balsamic or red wine vinegar
• Pinch of sea salt & black pepper

Instructions

1. Prepare the Fish

• Preheat a grill or grill pan to medium-high.

• Rub fish with olive oil, garlic, lemon juice, herbs, salt & pepper.
• Grill sardines or mackerel for 3–4 minutes per side until crispy and cooked through.

2. Make the Salad

• Toss arugula and tomatoes with olive oil, vinegar, salt & pepper.
• Let sit 5–10 minutes for flavors to meld.

3. Plate & Serve

• Serve grilled fish alongside the fresh salad. Optional: Drizzle a touch more olive oil and lemon juice over everything.

Nitric Oxide & Heart Health Benefits:

• Mackerel/Sardines: Rich in omega-3s and CoQ10 → support vessel flexibility & reduce inflammation
• Arugula: Among the highest nitrate vegetables → boosts nitric oxide production
• Tomatoes: Lycopene + vitamin C → enhances NO availability
• Olive oil: Anti-inflammatory and vasodilatory
• Garlic & lemon: NO-boosting synergy

Add:

Have a cup of hibiscus or olive leaf tea (both support BP reduction).

Acupressure Tip:

Apply pressure for 1–2 minutes on Pericardium 6 (PC6): Located on the inside of your forearm, 3 fingers’ width below the wrist

“When you lower stress, your arteries relax too.”

Day 3: Build a New Rhythm

Breakfast: Avocado on Whole Grain Toast with Garlic & Lemon

A quick, savory breakfast or snack that supports circulation, nitric oxide production, and blood pressure balance.

Ingredients (Serves 1)

• 1 slice whole grain or sprouted grain bread (toasted)
• 1/2 ripe avocado
• 1 small garlic clove (crushed or finely grated)
• Juice of 1/4 lemon
• Pinch of sea salt & freshly ground black pepper
• Optional toppings: red pepper flakes, chopped parsley, or a drizzle of olive oil

Instructions

1. Toast the slice of whole grain bread until golden and crisp.
2. In a small bowl, mash the avocado with garlic, lemon juice, salt, and pepper.
3. Spread the mixture generously over the toast.
4. Top with any optional garnishes you like.

Nitric Oxide & Heart Health Benefits:

• Avocado: Rich in potassium and healthy fats → supports vascular health
• Garlic: Natural NO booster, promotes vasodilation
• Lemon: High in vitamin C → enhances nitric oxide availability
• Whole grain bread: Contains fiber, magnesium, and L-arginine → supports NO pathways and stabilizes blood sugar

Lunch: Chickpea & Spinach Salad with Red Wine Vinegar & Extra Virgin Olive Oil

A fiber-rich, plant-powered salad that fuels nitric oxide production and supports heart health.

Ingredients (Serves 2)

• 1½ cups cooked chickpeas (or 1 can, rinsed and drained)
• 3 cups fresh spinach leaves
• 1 tablespoon red wine vinegar
• 2 tablespoons extra virgin olive oil
• 1 small garlic clove, finely minced (optional but powerful!)
• Salt & pepper to taste
• Optional add-ons: chopped red onion, parsley, cherry tomatoes, or a few toasted sunflower seeds

Instructions

1. In a large bowl, combine the chickpeas and fresh spinach.
2. In a small bowl, whisk together olive oil, red wine vinegar, garlic, salt, and pepper.
3. Pour the dressing over the salad and toss well to combine.
4. Let sit for 5–10 minutes so the spinach slightly wilts and absorbs flavor.

Nitric Oxide & Heart Health Benefits:

• Chickpeas: Packed with plant-based protein, fiber, and L-arginine → supports NO production
• Spinach: High in natural nitrates → directly boosts nitric oxide
• Olive oil: Anti-inflammatory and helps improve endothelial function
• Red wine vinegar: Enhances digestion and pairs with olive oil to support vascular tone
• Garlic: Enhances nitric oxide synthesis and blood flow.

Dinner: Baked Trout with Steamed Carrots & Lentils, Plus a Side of Arugula

A perfectly balanced, protein-rich plate with fiber, antioxidants, and NO-enhancing ingredients to support blood pressure and vascular health.

Ingredients (Serves 2)

For the Baked Trout:

• 2 trout fillets (skin on or off)
• 1 tablespoon olive oil
• Juice of 1/2 lemon
• 1 garlic clove, finely chopped
• 1 teaspoon fresh or dried herbs (thyme, parsley, or dill)
• Salt & pepper

For the Sides:

• 1 cup cooked lentils
• 2 large carrots, sliced
• 2 cups fresh arugula
• 1 teaspoon red wine vinegar or lemon juice
• Extra virgin olive oil (for drizzling)

Instructions

1. Bake the Trout

• Preheat oven to 375°F (190°C).
• Place fillets on a baking tray lined with parchment.
• Drizzle with olive oil, lemon, garlic, herbs, salt & pepper.
• Bake for 12–15 minutes, or until fish flakes easily.

2. Steam the Carrots

• Steam sliced carrots for 6–8 minutes until tender.
• Optional: toss with olive oil and a pinch of sea salt before serving.

3. Prepare the Lentils

• Use pre-cooked lentils or simmer dried lentils until tender (20–25 min).
• Season lightly with salt and olive oil.

4. Arugula Side

• Toss fresh arugula with a splash of red wine vinegar or lemon and a drizzle of olive oil.

Nitric Oxide & Heart Health Benefits:

• Trout: Rich in omega-3s and lean protein → supports endothelial function
• Lentils: High in L-arginine and fiber → boosts NO and balances blood sugar
• Carrots: Provide antioxidants and beta-carotene for vascular repair
• Arugula: One of the most nitrate-rich greens → supercharges NO production
• Olive oil, garlic, lemon: Synergistic vasodilators with anti-inflammatory power

Lifestyle Tip:

Just finished dinner? Don’t sink into the couch just yet.

Take a 15-minute walk instead.

It helps:

• Boost circulation
• Promote nitric oxide flow
• Support blood pressure balance
• Improve digestion and reduce blood sugar spikes

It’s one of the simplest ways to turn a meal into medicine.

Move your body. Support your heart. Let nitric oxide do its job.

Wind Down for the Night:

Try diffusing lavender and marjoram essential oils before bed.

This calming blend can:

• Relax your nervous system
• Lower nighttime blood pressure
• Support deep, restorative sleep
• Enhance nitric oxide activity through stress reduction

Just add 3 drops of each to your diffuser 30 minutes before sleep.
Let nature help you rest, repair, and restore.

“Real healing is quiet, steady, and consistent — just like your heartbeat.”

What To Expect

• A sense of lightness
• Improved focus or calm
• Lower stress = lower pressure
• The beginning of trust in your body again

What’s Next?

This 3-Day Reset is just the beginning.

If you found these meals, tips, and habits helpful, you’ll love what comes next…

La Bible de l'Hypertension Artérielle,

Inside, you’ll get:

✅ 125 nitric oxide–boosting recipes
✅ Daily rituals, exercise tips, and natural therapies
✅ The science behind nitric oxide and how to harness it
✅ My personal journey from medication to freedom — and how you can do it too

Are you prepared to regain control over your health in a natural way?
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🔗 TheHighBloodPressureBible.com

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