Spreadsheet Template — Blood Pressure Tracker
Free spreadsheet to track your blood pressure
download this spreadsheet for free at my Beehiiv page.
Nearly 47% of all adults in the United States have hypertension. That’s about 116 million people. The CDC defines hypertension as having a systolic blood pressure greater than 130 mmHg or a diastolic blood pressure greater than 80 mmHg, or taking hypertension medication. Of those 116 million people, only 1 in 4 has their condition under control .
My expertise in spreadsheets helped me create a pre-made template to track blood pressure. The link to this spreadsheet is at the bottom of this article.
Disclaimer: This is not medical advice. Consult with your doctor before implementing any of this. This is simply a project I created for myself.
A little background on why I created this. I went to the dentist recently, where they check your blood pressure before starting (for whatever reason). The hygienist told me it was high; I went home concerned. Within the next few days, YouTube recommended this video to me (thanks creepy algorithms).
Say what you want about YouTube Doctors, but the key takeaways, without getting too technical, are as follows:
- Hypertension can be a sign of your body overcompensating for other complex issues
- Low Potassium is one
- Low Magnesium is another
- Low Vitamin D is the third
- Increasing Nitric Oxide through L-Arginine, Garlic and Celery can help your improve your blood pressure.
- To support arteries, use Tocotrienols or Vitamin E
Again, please do not take this as professional medical advice and consult your doctor before taking any action.
Let’s translate these points into the spreadsheet.
Diet: Potassium and magnesium can be found in leafy greens, salads, or electrolyte powders. Add these, as well as garlic and celery, to your diet.
Supplements: Dr. Eric Berg mentions three supplements to help with hypertension: vitamin D3, L-arginine, and tocotrienals (Vitamin E).
Exercise: Add exercise to your daily routine, at least a 20-minute walk.
These are all boxes that can be checked and tracked every day in the spreadsheet.
Tracking your blood pressure:
First, you need something to track your blood pressure at home. I used this.
It tracks your Systolic blood pressure in millimeters of mercury (SYS/mmHG), Diastolic blood pressure in millimeters of mercury (DIA/mmHg), and your heart rate (Pulse/min).
These values are self-monitored and then input into the spreadsheet in the corresponding cells you see below.
By double-clicking the yellow box, a drop-down calendar will pop up so you can choose the first day you start tracking. The rest of the dates will autofill.
For each day, I track my blood pressure in the morning and at night. The suggestions from above reguarding diet, supplements & excercise are then tracked by using the check-boxes if I completed them for that day or not.
By creating a spreadsheet to track their blood pressure, a person can easily monitor their readings over time and identify any patterns or changes. Having a record of blood pressure readings can be helpful when consulting with a healthcare provider, as it provides a comprehensive view of the individual’s health history and can aid in developing an effective treatment plan.
I’ve added metrics and a line chart to visualize significant patterns, averages, and high and low readings.
You can find the free download links to this spreadsheet in Google Sheets, .XLSX, .PDF, or Web Page here
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Originally published at https://sheetfreek.beehiiv.com.
