Hypertension

Description

Most important nutrients: Vitamin C, Bioflavonoids, Vitamin E, Niacin, Folate, Vitamin B6, Vitamin B12, Choline, Calcium, Magnesium, Potassium, Omega 3 fatty acids, Fiber, Coenzyme Q10, l-Arginine, 3-n-butyl phthalide Most important foods: Cold water fish, onions, garlic, celery Avoidances: Saturated fat, Sugar, Caffeine, Alcohol, Excess sodium

Hypertension - Day 1

Breakfast

Snack

  • ½ grapefruit
  • Rice cake with 1 tbsp peanut butter

Lunch

Dinner

Nutritional Profile

Calories1921
Calories from fat36%
Calories from saturated fat5%
Fiber40 grams
Vitamin C727%
Vitamin E151%
Niacin190%
Folate138%
Vitamin B6266%
Vitamin B12146%
Calcium115%
Magnesium152%
Potassium2758 mg
Potassium:Sodium ratio2.4
Omega-3 fatty acids4.2 grams
l-arginine6.7 grams

Hypertension - Day 2

Breakfast

  • 1 cup fruit salad: mixed berries and figs topped with 1 tsp flax seeds
  • Perfect oatmeal

Snack

  • Carrots and celery sticks
  • 4 oz yogurt dip (plain yogurt seasoned with fresh herbs)

Lunch

Dinner

Nutritional Profile

Calories1941
Calories from fat26%
Calories from saturated fat4%
Fiber50 grams
Vitamin C371%
Vitamin E112%
Niacin261%
Folate179%
Vitamin B6264%
Vitamin B12130%
Calcium131%
Magnesium192%
Potassium6344 mg
Potassium:Sodium ratio3.0
Omega-3 fatty acids4.6 grams
l-arginine7.7 grams

Hypertension - Day 3

Breakfast

  • Power shake:
    • 8 oz soymilk
    • 1 frozen banana
    • ½ cup blueberries
    • 1 tbsp flaxseed oil
  • 1 tbsp flax seeds
  • 1 piece whole wheat toast
  • 1 tbsp sunflower butter

Snack

  • 8 oz yogurt
  • 2 medium figs
  • 1 cup papaya
  • ½ cup strawberries

Lunch

  • Salad:
    • 1 cup chard
    • ½ cup romaine
    • ½ cup mustard greens
    • 6 large shrimp
    • ¼ cup avocado
    • 2 asparagus
    • ¼ cup tomatoes
    • ¼ cup cucumber slices
    • ¼ cup navy beans
    • 1 tbsp olive oil
    • 1 tbsp almonds

Dinner

  • 6 oz turkey breast
  • Small sweet potato
  • 1.5 tbs walnuts
  • 1 cup turnip greens, with ½ cup celery, 2 cloves garlic and 1 tsp fennel seeds
  • 1 cup quinoa
  • 1 tbsp sesame seeds

Nutritional Profile

Calories1974
Calories from fat33.7%
Calories from saturated fat5.8%
Fiber42 grams
Vitamin C369%
Vitamin E167%
Niacin168%
Folate191%
Vitamin B6280%
Vitamin B12103%
Calcium124%
Magnesium220%
Potassium5233 mg
Potassium:Sodium ratio6.1

Hypertension - Day 4

Breakfast

  • 1 cup quinoa porridge
  • 1 tbsp blackstrap molasses
  • 1 tbsp flax seeds
  • ½ cup papaya
  • 2 sliced kiwifruits

Snack

  • 1 rice cake with
  • 1 tbsp almond butter
  • 1 orange

Lunch

  • 2 cups vegetarian chili with rice:
    • .6 cup pinto beans
    • .6 cup kidney beans
    • ½ cup boiled tomatoes
    • ¼ cup green peppers
    • ¼ cup onions1 tbsp sunflower seeds
    • 1/3 cup rice
  • Salad:
    • 1½ cup mixed greens:
    • romaine lettuce and collard greens
    • 1/8 cup carrots
    • 1/8 cup green beans
    • Olive oil sage vinagarette

Dinner

  • 6 oz grilled salmon with dill yogurt sauce
  • 1/3 cup yogurt
  • 1 tbsp dill weed sprigs
  • 1 cup barley with 1 tbsp sesame seeds
  • 1 cup chard with 1 tbsp pumpkin seeds
  • ¾ cup brussel sprouts with lemon juice and zest

Nutritional Profile

Calories1972
Calories from fat27.2%
Calories from saturated fat3.9%
Fiber65 grams
Vitamin C542%
Vitamin E165%
Niacin214%
Folate194%
Vitamin B6287%
Vitamin B12233%
Calcium 102%
Magnesium255%
Potassium6639 mg
Potassium:Sodium ratio11.6
Omega-3 fatty acids6.3 grams
l-arginine6.25 grams
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