COVID-19 UPDATE

HYPERTENSION DIET

Hypertension Institute Meal Plan

Making Smarter Choices

MEAL TIMES

135
246

FIRST TWO WEEKS

Suggestions

During the first two weeks of the meal plan you need to consume 8-10 servings of multicolored vegetables listed below with 1.5 grams/kg body weight of lean organic healthy protein from the list below. See the list of what to avoid below.

Fibrous Vegetables
Alfalfa SproutsChard, SwissMushroomsScallions
ArtichokesCollardsMustard GreensSnow Peas
AsparagusCucumberOkraSpinach
Bamboo ShootsEggplantOnionsSquash, Zucchini
BeetsEndiveParsleySquash, Summer
Brussel SproutsFennelPea PodsSweet Potatoes
BroccoliGreen BeansPeppersTomatoes
CabbageGarlicRadishesTurnips
CauliflowerKaleSauerkrautWater Chestnuts
Carrots, rawLeeksSalad GreensWatercress
Lean ProteinCondiments and Sweeteners
FishOrganic Lean BeefMustardTruvia
TurkeyEggsOlive Oil MayonnaiseHot Sauces
ChickenStevia (liquid, powder, tablets)
Essential FatsDrinks
Olive OilWalnuts, AlmondsFiltered WaterDecaf Coffee
Olive Oil DressingsCashews, PecansGreen TeaLemonade (Stevia)
Coconut Oil (Cooking)Pumpkin SeedsBlack TeaLimeade (Stevia)
Coconut MilkAvocadoWhite Tea
Unsweet Almond Milk
Snack FoodsFoods That Lower Glycemic Index
Chicken SaladTuna SaladLemon JuiceVinegar
Egg SaladCaveman SandwichLime JuiceSalsas
Hard Boiled EggsTurkey Roll-UpsVinegar & Oil Dressings

Avoid The Following Foods

All sugar productsincluding white sugar, brown sugar, honey, juices, corn syrup, high fructose corn syrup, agave nectar, alcohol, sweets, refined carbohydrates, and artificial sweeteners.
All dairy productsincluding milk, yogurt, butter, ice cream, cheese, and cottage cheese.
All gluten productsincluding bread, pasta, cereal, crackers, and white or whole wheat bread.
All white potatoes, rice (white or brown), Soy products, sodas (regular & diet).
If it is WHITE do not eat it”

 

Get 8 10 servings of vegetables a day and lots of lean protein”

A serving is what you can fit into the palm of your hand

After Two Weeks

Start Two to Four Servings Per Day of Berries with the meal plan above
RaspberriesBlackberriesCranberries
BlueberriesStrawberriesGoji Berries

After Four Weeks

Start Two Servings Per Day of these fruits with the two servings

 

of berries or mix and match the fruit list to your liking.

ApplesHoneydew
ApricotsKiwi
BananaMangoes
CantaloupeOranges
CherriesPapaya
CoconutPeaches
DatesPineapple
FigsPrunes
GrapefruitRaisins
GrapesWatermelon
Guava
  • Eat fruit as directed above but keep fruit juices to a minimum especially if you have diabetes,
  • high blood sugar, metabolic syndrome overweight or obese.
  • Eat 6 servings of vegetables per day
  • Eat up to 4 servings of fruit per day.

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