Korean Bibimbap: Our Natural Recipe to Lower Blood Pressure (Day 3)

Korean Bibimbap: Our Natural Recipe to Lower Blood Pressure (Day 3)

Quest for a Way to Lower Blood Pressure

Hitting the Brick Wall

After two failed trials at finding a sustainable way to lower blood pressure, we were back to square one.

We know that the solution is not far in sight and giving up was out of the question.

Again, what were we missing?

  Day 1 - How We Stumbled on a Natural Way to Lower BP


  Day 2 - Blow to Our Quest for Best Way to Lower BP

We scoured the internet and meticulously weeded through available information.

There were plenty. 

Among them was a clear step-by-step video on how to prepare Korean Bibimbap. Maangchi, a popular Korean author, cook and blogger, shared it in her website.

​According to Maangchi, Bibimbap has three essential ingredients:

  • soy bean sprouts
  • ​spinach
  • carrots and/or red bell pepper.

To make a simple Bibimbap, just add egg, gochujang and sesame oil.

In her procedure, we noticed something important:

  • ​Instead of sesame oil, she used vegetable cooking oil to saute the vegetables. 
  • With each preparation, she added a generous amount of garlic and sesame oil (aside from salt).

​At first we thought that sesame oil, which was used in a number of international studies, was the secret ingredient to lowering hypertension.

Relevant studies that we read include:

  1. US StudyEffect of Sesame Oil on Diuretics or ß-blockers in the Modulation of Blood Pressure, Anthropometry, Lipid Profile, and Redox Status
  2. Thai Study - Health Benefit of Sesamin
  3. Japanese Study - Better than Olive Oil? Try Heart-Healthy Sesame and Rice Bran Oils

​After watching the video, we finally found the missing piece - garlic!

Garlic is a proven ingredient for hypertension. My husband had used it in the past to lower his hypertension.

However, here's the thing.

It is not garlic alone nor sesame oil alone.

It is both.

Then there's also the vegetables.

How everything interacts and affect each other is the key. 

That's what we thought.

Call it our hypothesis.​

Trial #3 - Things Are Looking Up


It is important to note that in the morning before the third trial, my husband's blood pressure shoot up significantly. 

That's when we knew that ​the second trial was a disaster. 

Here's a reading of his BP in the morning:

Blood Pressure Chart​ #1

July 17 (Monday AM)




5:30 AM


First reading 

8:30 AM


Reading at work 

9:30 AM


Reading at work

12:10 PM


After lunch of tofu with maple syrup

Relevant information you may want to know are:

  • His medicines consist of Nifedipine and aspirin that he regularly take at 7:00 AM. ​
  • Before the experiment, he had been taking these and his BP were usually above his current BP readings. 
  • His diet of soft tofu with sago and/or maple syrup help maintain a healthy blood pressure level but not on a sustainable basis. He also drinks osterized fruits on a regular basis.

Third Trial Begins - Yahoo!

Now armed with new information and a broader perspective, we proceeded with the third trial. 

The third trial started in the evening of July 17 right after work. 

The ingredients and procedure are as follows:




​We recorded my husband's BP including the surrounding circumstances as diligently as we could.

There were times that we missed, as you may see in the chart below. ​

Blood Pressure Chart​ #2

July 17-19, 2017


BP Reading


Stress Level


July 17 (Mon)

6:20 PM


Dinner (new recipe)


6:50 PM 


Watch TV


7:17 PM


Watch TV


7:29 PM


Watch TV


7:51 PM


Watch TV


9:07 PM


Watch TV


10:15 PM


Watch TV



July 18 (Tue)

5:40 AM


First reading before breakfast


6:39 AM


After cooking and right after eating


6:53 AM


Watching TV, no meds yet


7:04 AM


After bath


12:30 PM


Lunch break, after eating tofu


8:27 PM


After long travel and physical activity


8:57 PM


Some kitchen work, after tofu and juice


9:30 PM


Watch TV


9:53 PM


Before bed



July 19 (Wed)

6:40 AM


First reading before breakfast


7:23 AM


After breakfast, assembly of piano


12:23 PM


Lunch break, stress from work


12:55 PM


BP reading after 12 minutes of sleep


6:16 PM


After dinner


The data gathered helped us establish some patterns and guide us on our actions. ​


  • Blood pressure was pretty stable within the recording period.
  • ​Although the Bibimbap-inspired recipe was eaten only once in the day, blood pressure levels over a long period of time were inspiring.
  • Even in those few instances that stress level was high, the readings were relatively low.
  • Stress levels are very high at work between the hours of 8:00AM and 12:00 noon as well as 1:00-4:30 PM. Results of the trial indicate that the mixed vegetable recipe was able to keep blood pressure down or maintain it at low levels in those periods.
  • His instake of soft tofu (either with sago and/or maple syrup) did help bring down his blood pressure. However, he had been doing this prior to the trials and the results were short-lived.
  • Note: The smell of garlic can be overpowering. It's best to drink lots of water, brush teeth properly after meal, chew gum, use a peppermint spray, or have something that could neutralize the smell.


Achieving our goal of finding a natural way to lower blood pressure proved to be a challenging but rewarding experience. 

Tracking my husband's health has been much easier with my journal.  

Due to my blog posts on the Korean Bibimbap experience, it dawned on me that for a long time, I have been using journaling as a tool to monitor and take care of my family's health.

My journals have been my constant companion and have served me well in so many ways. 

Next Steps

​Our search for natural ways to lower blood pressure doesn't end here.

My husband will continue to use and test our recipe on a regular basis.

I might even try it myself even if I'm not hypertensive. ​After all, everything in it are natural and healthy.

Also, I''ll keep on journaling to record every bit of relevant information and report back, if needed.

I enjoyed this journaling experience tremendously.

It is my hope that you learn from it.

Please help enrich this topic by sharing your personal experience.

If you haven't yet read my previous posts, you'll find them here:

Day #1 - How We Stumbled Upon a Natural Way to Lower Blood Pressure

Day #2 - Setback to Quest for a Way to Lower Blood Pressure ​

​I would love to know what you think. 

If my journal posts inspired you in any way, please let me know below. 

Please share this post also to your family and friends - specially those with hypertension problems - so they may discover an alternative way to lower blood pressure.

Disclaimer: This post is my journal of a personal quest to find natural ways to lower blood pressure. What you read is by no means a medical or dietary prescription. Please consult your doctor or nutritionist for changes to your diet that could impact your health.​​

Caution: Please check for allergies to ingredients posted.



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