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

  • grapefruit
  • Rice cake with 1 tbsp peanut butter

Lunch

Dinner

Nutritional Profile

Calories 1921
Calories from fat 36%
Calories from saturated fat 5%
Fiber 40 grams
Vitamin C 727%
Vitamin E 151%
Niacin 190%
Folate 138%
Vitamin B6 266%
Vitamin B12 146%
Calcium 115%
Magnesium 152%
Potassium 2758 mg
Potassium:Sodium ratio 2.4
Omega-3 fatty acids 4.2 grams
l-arginine 6.7 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

Calories 1941
Calories from fat 26%
Calories from saturated fat 4%
Fiber 50 grams
Vitamin C 371%
Vitamin E 112%
Niacin 261%
Folate 179%
Vitamin B6 264%
Vitamin B12 130%
Calcium 131%
Magnesium 192%
Potassium 6344 mg
Potassium:Sodium ratio 3.0
Omega-3 fatty acids 4.6 grams
l-arginine 7.7 grams

Hypertension - Day 3

Breakfast

  • Power shake:
    • 8 oz soymilk
    • 1 frozen banana
    • 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
  • cup strawberries

Lunch

  • Salad:
    • 1 cup chard
    • cup romaine
    • cup mustard greens
    • 6 large shrimp
    • cup avocado
    • 2 asparagus
    • cup tomatoes
    • cup cucumber slices
    • 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 cup celery, 2 cloves garlic and 1 tsp fennel seeds
  • 1 cup quinoa
  • 1 tbsp sesame seeds

Nutritional Profile

Calories 1974
Calories from fat 33.7%
Calories from saturated fat 5.8%
Fiber 42 grams
Vitamin C 369%
Vitamin E 167%
Niacin 168%
Folate 191%
Vitamin B6 280%
Vitamin B12 103%
Calcium 124%
Magnesium 220%
Potassium 5233 mg
Potassium:Sodium ratio 6.1

Hypertension - Day 4

Breakfast

  • 1 cup quinoa porridge
  • 1 tbsp blackstrap molasses
  • 1 tbsp flax seeds
  • 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
    • cup boiled tomatoes
    • cup green peppers
    • cup onions1 tbsp sunflower seeds
    • 1/3 cup rice
  • Salad:
    • 1 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
  • cup brussel sprouts with lemon juice and zest

Nutritional Profile

Calories 1972
Calories from fat 27.2%
Calories from saturated fat 3.9%
Fiber 65 grams
Vitamin C 542%
Vitamin E 165%
Niacin 214%
Folate 194%
Vitamin B6 287%
Vitamin B12 233%
Calcium 102%
Magnesium 255%
Potassium 6639 mg
Potassium:Sodium ratio 11.6
Omega-3 fatty acids 6.3 grams
l-arginine 6.25 grams


© 2002 The George Mateljan Foundation