The Mediterranean Hypertension Diet Plan is the best for preventing, controlling, and curing hypertension and other bodily diseases. This hypertension dietary advice will get you right on track with its hypertension diet improving your heart health.
By now, you must get the idea of the Hypertension Diet Plan: Fruits and Veggies at every meal and less animal protein and sugary junk foods! Once you are on the hypertension diet plan for any length of time, your body will feel so great, you won’t want to change away from your hypertension diet menu and will even be giving friends and family this hypertension dietary advice for use as an all-round yummy and healthy diet!
Sample Day of Mediterranean Hypertension Diet Plan Recipes:
Breakfast: One or Two Eggs Saueteed in small amount of Olive Oil; One Slice Whole Grain Toast; Spices and Hot Sauce as preferred; 2 stalks of steamed Asparagus or Tomato; 1 orange or a half glass of orange juiceSnack: Whole Grain Crackers with 1 or 2 T Almond Butter
Lunch: Large salad with steamed assorted veggies, 1 T salad dressing made with healthy oil, Grilled Chicken Breast with Spicy Orange Ginger Sauce; 1/2 Quinoa
Snack: 1 piece of fruit, a handful of pecans, a square of dark chocolate
Supper: White Fish, Cranberry Brown Rice Dressing, Steamed Spinach with Almond slices, olive oil, Tomato Chutney
Late Night Snack: Whole Rye Toast with 1 Tablespoon Low-Sugar Apricot Jam
Mediterranean Hypertension Diet Chart
Food Group Relative Amount of Use in Hypertension Diet Plan (One + means only a little weekly); Why These Foods Are Good For You!
Fruits, Vegetables +++++++ Lots of Fiber to move toxins out of blood stream, lots of nutrients (vitamins, minerals, antioxidants) to support inner organs
Beans ++++ Lots of B vitamins, fiber, longer digestion supports even blood sugar, inner organs
Whole Grains +++ Lots of B vitamins, fiber, longer digestion supports even blood sugar, inner organs
Nuts and Seeds +++ Healthy fats, Vit. E, Protein, support nervous system, heart, don’t clog arteries!!!
Poultry, White Fish, Eggs ++ healthier, lower bad saturated fats, lower cholesterol than red meat
Dark Meat Poultry, Fish + have more saturated fat, harder to digest, higher cholesterol
Red Meat 0 – + too much saturated fat clogs arteries! harder to digest, heart pumps harder!
Healthy Oils (Olive, Flax,
Grapeseed, Coconut) + all good oils with high Vit. E., essential omega 3, 6 fatty acids to build health heart and nervous system tissue
Dairy Foods (Milk, Butter) 0- + bad saturated fats, clogs arteries!!! creates inflammation and indigestion!
Pasta, White Breads 0 – + little nutrition, robs body of important nutrients, wasted calories, increases risk for diabetes
Sugars 0 – + little nutrition, robs body of important nutrients, wasted calories, increases risk for diabetes
Artifical Flavors, Preservatives 0 – + chemicals stress body’s nervous system and inner organs
Coffee, Tea 0 – + caffeine, risk for fluid imbalance, stresses nervous and circulatory system
Salt, including Sea Salt 0 – + excess sodium causes imbalance in circulatory system
Dark Chocolate 70% Cocoa 1 oz. serving 0- +++++++
The Mediterranean Hypertension Diet Plan also emphasizes eating slowly and enjoyably with friends and family, as Mediterraneans on the Mediterranean Diet naturally do! Take your time and savor your hypertension diet plan!
Means of Cooking and Storing foods in Hypertension Dietary Management is also important!
Cooking and Storing Method The More Plusses, the Healthier For You!
None! Raw (for non meats) +++++++
Steamed ++++++
Boiled ++++
Canned +++
Frozen ++++
Saueting in Little Healthy Oil +++
Deep Frying 0
Baking ++
Applying Oil after Baking, Steaming, Boiling +++++
