Lower Your Blood Pressure for Your DOT Exam

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)
Impact: 5-10 mmHg reduction in 2-3 weeks

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
Impact: 5-8 mmHg reduction

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
Impact: Varies; reduces stress-related spikes

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
Impact: Significant when sleep improves
⚖️

Modest Weight Loss

  • Even 5-10 lbs helps
  • Combine diet + exercise approach
  • Focus on sustainable changes
  • Avoid crash diets
  • Track progress weekly
Impact: 2-4 mmHg per 10 lbs lost

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
Impact: 10-15+ mmHg typical

30-Day Blood Pressure Improvement Plan

WEEK 1: Dietary Changes

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.

WEEK 2: Add Physical Activity

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.

WEEK 3: Stress Management & Sleep

Add stress reduction techniques. Prioritize 7-9 hours sleep. Reduce caffeine. Monitor BP weekly. If not seeing improvement, schedule physician appointment.

WEEK 4: Assess & Plan Retest

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

Recent Posts

Most Common DOT Physical Failures & How to Fix Them

Published: November 2025 | Charlotte DOT Exam Center | Medical Review by Dr. Lemuel P.…

3 hours ago

Failed Your DOT Physical? Your Step-by-Step Recovery Guide

Published: November 2025 | Charlotte DOT Exam Center | Reviewed by Dr. Lemuel P. Byrd,…

3 hours ago

Employer Responsibilities for Verifying and Maintaining Driver DOT Medical Certificates

TL;DR – Key Takeaways for Employers Employers are legally responsible for verifying and maintaining DOT…

1 day ago

Deaf CDL Drivers: Your Guide to Commercial Transportation Careers

Expert Guidance for Deaf Drivers Seeking Commercial Driver’s Licenses Yes, deaf drivers can obtain a…

4 weeks ago

North Carolina Employer DOT Medical Certificate Compliance

Employer DOT Medical Certificate Compliance Guide 2025 TL;DR Employers bear legal responsibility for verifying and…

1 month ago

CDL Renewal North Carolina vs DOT Medical Card 2025 Guide

Call Charlotte DOT Exam Center 704-544-3494 TLDR CDL renewal in NC is every 8 years…

1 month ago