Personalized Diet Plan to Help Lower Hypertension

Recommended checklist:

1. Blood thinners: water, cayenne, garlic, cumin, beetroots, Omega 3

2. Softening of arteries: cruciferous vegetables (cabbages, lettuce, cauliflower, broccoli), watermelon, lemons, pineapples

3. Whole grains and complex carbohydrates: brown rice, potatoes, arrow roots, sweet potatoes

4. Proteins: legumes(beans, peas, lentils, cowpeas) and a minimal consumption of animal proteins- at least 2 times a week(fatty fish, boiled eggs, chicken, meat)

5.  Vegetables (Green leafy vegetables) and Fruits (high fiber, Potassium, vitamin E): ripe bananas, pawpaw, oranges, apples, pears, avocado, dried fruits (raisins, dates), berries, watermelon.

6. Fats and oils: olive oil, avocado, coconut oil.

7. Nuts and seeds (rich in Magnesium and Potassium): unsalted cashew nuts, almonds, peanuts, sunflower seeds, flax seeds, walnuts, chia seeds.

8. Herbs and spices: turmeric, cayenne, ginger, garlic, cinnamon

9. Vitamin D: sunlight, cod liver oil, eggs, dried mushrooms, oatmeal, parsley, nettle

10.  Limit intake of caffeinated beverages

Rationale:

Blood thinning foods contain compounds that have anti-coagulatory properties that help maintain the required consistency of the blood and relax the arteries

Foods that soften the arteries are rich in potassium which helps reduce the calcification of the arteries.

Whole grains, fruits and vegetables have fibres that crowd out cholesterol from the blood, preventing the progress of hypertension. Complex carbohydrates reduce insulin resistance that causes build up of pressure in the cells.

Foods recommended are high in magnesium that is a critical mineral in the management of blood pressure.

Herbs and spices have blood thinning properties and help in softening of the blood pressure.

Berries have antioxidant properties and phytochemicals (flavonoids) that reduce inflammation and control pressure.

Plant proteins are highly encouraged not only because of their higher fibre content that helps control cholesterol levels and in turn ensure normal blood pressure but also because of their ability to reduce inflammation.

Vitamin D facilitates the uptake of calcium which engineers the uptake of all the other minerals, this ensures a balance of pressure in the cell and generally a well controlled blood pressure.

Sample Meal Plan

• The calories of the foods on this menu have been calculated to meet the individual’s daily energy requirement using a table of exchanges for carbohydrates, proteins, fats and energy values.

• Exercise is highly encouraged  ( 30-60 mins) but never on an empty stomach, keep hydrated during exercise 

• 2 LITERS of water per day-water is tasteless -water is odorless – water is colorless not water in juice not soft drinks!