Proven Strategies to Get Below 140/90 mmHg and Pass Your Physical
FMCSA Blood Pressure Standard
Must Be: 140/90 or Lower
If borderline (135-139 systolic or 85-89 diastolic), these strategies can help you pass without medication. If already high, work with your physician while implementing these changes.
️Reduce Sodium Intake
- Target: Under 2,300mg per day
- Eliminate processed foods & fast food
- Cook at home when possible
- Read food labels (avoid >400mg per serving)
- Eat potassium-rich foods (bananas, spinach, beans)
Add Aerobic Exercise
- Target: 150 min/week moderate intensity
- Walking, cycling, swimming
- Start with 10-15 min if sedentary
- Consistency matters more than intensity
- Try 30 min on 5 days per week
Manage Stress & Anxiety
- Deep breathing (4-5 sec in/out)
- Meditation/mindfulness (5-10 min/day)
- Progressive muscle relaxation
- Limit caffeine intake
- Take breaks during long drives
Optimize Sleep Quality
- Target: 7-9 hours per night
- Maintain consistent sleep schedule
- Check for sleep apnea if fatigued
- Dark, cool, quiet bedroom
- Avoid screens 1 hour before bed
Modest Weight Loss
- Even 5-10 lbs helps
- Combine diet + exercise approach
- Focus on sustainable changes
- Avoid crash diets
- Track progress weekly
Work With Your Doctor
- If lifestyle changes insufficient
- Start blood pressure medication
- Give medication 2 weeks to stabilize
- Monthly check-ins recommended
- Schedule retest once stable
30-Day Blood Pressure Improvement Plan
Start reducing sodium immediately. Eliminate processed foods, fast food, and high-salt condiments. Begin meal planning with lower-sodium recipes. Check your baseline blood pressure.
Start 15-30 minute walks most days of the week. Combine with your dietary changes. Continue sodium reduction. Check BP mid-week to track progress.
Add stress reduction techniques. Prioritize 7-9 hours sleep. Reduce caffeine. Monitor BP weekly. If not seeing improvement, schedule physician appointment.
If BP is 140/90 or lower: Schedule DOT exam. If still elevated: Physician may recommend medication. If on new medication: Wait 2 weeks for stabilization before retest.
24 Hours Before Your DOT Exam
- ✓ Avoid caffeine for at least 30 minutes before exam
- ✓ Get a good night’s sleep
- ✓ Avoid high-sodium foods the evening before
- ✓ Arrive 10-15 minutes early
- ✓ Take slow, deep breaths while waiting
Ready to Schedule Your DOT Physical?
Charlotte DOT Exam Center specializes in helping drivers manage borderline blood pressure and pass their exams.
Hours: Monday-Friday 9am-5pm | Saturday 9am-12pm
Location: 8415 Pineville-Matthews Road, Suite 102, Charlotte, NC 28226
Cost: $70 | No Wait Policy | Convenient to I-485, I-77, I-85
I am the administrator for the Charlotte DOT Exam facility, located in Charlotte NC. I oversee the facility services providing DOT exams in accordance with the standards of the FMCSA. We also provide DOT drug testing with MRO support when required. Drug testing can also be done for non-DOT exams such as pre-employment. In order to minimize wait times, I always encourage our clients to contact us first and make an appointment.
I would also suggest that each individual wanting to test for the CDL health card read the article “Preparing For Your DOT Exam” as it lists several things to bring to the test, such as CPAP usage reports and medicine lists.
