Hypertension - Day 1
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Breakfast
Snack
- ½ grapefruit
- Rice cake with 1 tbsp peanut butter
Lunch
Dinner
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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 |
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Hypertension - Day 2
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Breakfast
- 1 cup fruit salad: mixed berries and figs topped with 1 tsp flax seeds
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Perfect oatmeal
Snack
- Carrots and celery sticks
- 4 oz yogurt dip (plain yogurt seasoned with fresh herbs)
Lunch
Dinner
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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 |
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Hypertension - Day 3
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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
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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 |
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Hypertension - Day 4
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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
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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 |
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