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A 50 year old female consulted me for her diet as she had hypertension.Main goals:Dietary control/management of blood pressureNaturally thinning of blood
Recommended checklist:
Blood thinners: water, cayenne, garlic, cumin, beetroots, Omega 3
Softening of arteries: cruciferous vegetables (cabbages, lettuce, cauliflower, broccoli), watermelon, lemons, pineapples
Whole grains and complex carbohydrates: brown rice, potatoes, arrow roots, sweet potatoes
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)
Vegetables (Green leafy vegetables) and Fruits (high fiber, Potassium, vitamin E): ripe bananas, pawpaw, oranges, apples, pears, avocado, dried fruits (raisins, dates), berries, watermelon.
Fats and oils: olive oil, avocado, coconut oil.
Nuts and seeds (rich in Magnesium and Potassium): unsalted cashew nuts, almonds, peanuts, sunflower seeds, flax seeds, walnuts, chia seeds.
Herbs and spices: turmeric, cayenne, ginger, garlic, cinnamon
Vitamin D: sunlight, cod liver oil, eggs, dried mushrooms, oatmeal, parsley, nettle
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!
Meal |
Ingredients |
Method of preparation |
Before Breakfast: lemon water or a glass of warm water + a teaspoon of cayenne pepper
|
1 Lemon, 250ml of water Or 250ml of Water,1 teaspoon cayenne pepper |
Slice/ squeeze into a glass of warm water Or In a glass of warm water add a teaspoon of cayenne pepper |
Breakfast: 1 cup of Black tea/ green tea + 1 cup of sliced arrow roots/sweet potatoes/cassava/yams/cooked bananas + a slice of water melon/a medium banana/an apple/ ½ avocado/ pawpaw/berries Or 1 cup of Wimbi porridge + sweet potatoes/arrow roots/cassava/yams/cooked bananas+ a slice of water melon/a medium banana/an apple/ ½ avocado/ pawpaw/berries Include a boiled egg twice in a week
|
Preferred method of cooking the tea accompaniments is boiling.
Fruits and vegetables should be well washed
Garnish your food using natural spices: ginger,cumin, bell peppers,garlic, turmeric. |
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Mid morning snack: Handful of peanuts/walnut/Brazilian nuts |
Roast the nuts without salt
|
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Lunch: Brown ugali +1 1/2 cup of cooked vegetable of choice( Millet/ sorghum flour, water, onions, tomatoes, leafy vegetable of choice Osuga, spinach, cabbage, sukuma wiki etc) +a fruit of choice
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Prepare the ugali to your liking. Fry the onions and tomatoes in a little oil till cooked then add the chopped or pre boiled vegetables and let it simmer for about 5-10mins Fruits and vegetables should be well washed |
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Evening snack: Green tea/ black tea + nut of choice / fruit of choice Or Vegetable salad: lettuce, beetroots ,carrot, cucumber, sprinkled with chia seeds/flax seed
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NourishDoc doesn’t provide medical advice, diagnosis, treatment, or prescriptions. Read our terms of use, privacy & medical disclaimer for more info
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