High Blood Pressure Diet

It’s our 5-Day, Super-Simple Meal Plan For Blood Pressure and Weight Loss, based on the ultra-healthy foods served at the renowned Pritikin Longevity Center in Miami. This plan is all about minimal time in the kitchen but maximum flavor and good health – genuinely good health.

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High Blood Pressure Diet:

Search online for “healthy recipes,” and you’ll get a lot of recipes. But how healthy are they, really? A quarter cup of olive oil in the ingredient list? Many people think olive oil is a “healthy” fat, but how healthy and weight-reducing can something be if a quarter cup is a whopping 477 calories? That’s the equivalent of 10 cups of strawberries. Or 3 whole cantaloupes. Or 4 ears of corn.

Whole natural foods like strawberries, cantaloupes, and corn on the cob are the focus of this 5-Day, Super-Simple Meal Plan For Blood Pressure and Weight Loss.

Weight Loss

Fiber- and water-rich whole foods are not only high in healthful nutrients, they’re low in calorie density, which means that bite by bite, they deliver only about 5 to 10 percent the calories of very-high-calorie-dense foods like butter or olive oil. That means we can enjoy many more bites without going overboard on calories.

Cut Salt from your diet in the meal plan for blood pressure.
Lose the salt. Tune into other delish flavors with this meal plan for blood pressure.
Lowering Blood Pressure

Another thing that’s a killer, literally, about a lot of “healthy” recipes is the massive amounts of salt (sodium chloride) used. We’re told to shake “generous amounts,” but generous shakes can lead to generous stiffening of our poor arteries, high blood pressure, and dramatically increased risk of heart attacks, strokes, dementia, and other crippling conditions.

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Our Pritikin Meal Plan is incredibly low in sodium, but delish. Because when you think about it, what’s better than the natural flavors of fresh, whole foods? Peaches at their ripest? Fresh basil? Big, plump blueberries?

There’s more good news. Many fruits and vegetables are not only naturally low in sodium, they’re rich sources of potassium, magnesium, and calcium. Many studies have found that foods rich in these minerals help blunt some of the toxic effects of sodium.

And, as we said earlier, this plan is real simple. Rarely are you in the kitchen for more than a few minutes. We’ve even included tips for quick bites while traveling.

Pritikin Program

Get healthy. Get thin. Take good care of your blood pressure.

And get out of the kitchen in no time.

Start now with ideas from Pritikin’s 5-Day, Super-Simple Meal For Blood Pressure and Weight Loss.

5-Day, Super-Simple Meal Plan For Blood Pressure and Weight Loss

DAY 1

Breakfast

HALF A CANTALOUPE WITH 1 CUP OF VANILLA GREEK YOGURT (FAT FREE, NO SUGAR ADDED)

Scoop out the cantaloupe’s seed-filled center, and drop in the yogurt.

WHOLE-WHEAT ENGLISH MUFFIN (GOOD BRAND CHOICE IS FOOD FOR LIFE®) SPREAD WITH APPLESAUCE (NO-SUGAR-ADDED VARIETIES)

Afraid this big-sized breakfast is big on calories? No way! It tallies up fewer calories than a single typical muffin at Starbucks and other coffeehouses, and that includes the low-fat muffins.

COFFEE OR TEA, IF DESIRED

Enjoy meals with fruit that helps your plan for lowering high blood pressure.
This meal plan includes loads of fruit, great for helping you lose weight and lower your blood pressure.
If you’d like, add a little nonfat milk or soymilk and/or a packet of sugar substitute (good choices are sucralose or stevia).

Mid-Morning Snack (enjoy only if hungry)

1 CUP OF SUGAR SNAP PEAS AND 1 OR 2 APRICOTS

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Go for peas and beans whenever you can! They’re filling, nutrient rich, low in calorie density, and packed with fiber. You’d have to eat about 6 slices of whole-wheat bread to get the same amount of fiber that’s in 1 cup of beans or peas.

If you’d like to fire up your sugar snap peas a bit, dip them in a little wasabi (Japanese horseradish).

Lunch

GIGANTIC CHOPPED SALAD WITH PRITIKIN-STYLE THOUSAND ISLAND DRESSING

Throw in just about any veggies already in the crisper, especially the crunchy ones. Here’s a combination that guests love at the Pritikin Longevity Center.

Cauliflower florets
Broccoli florets
Carrots
Red Onion
Radishes
Romaine lettuce greens
Cucumber
Tomato

In a large bowl, chop up all your veggies into bite-size pieces using a knife or salad chopper. Here’s a chopper our guests at Pritikin like.

Chill your veggies till ready to serve.

Meanwhile, whip up your Pritikin-style Thousand Island Dressing (and watch the pounds disappear).

Pritikin Thousand Island Dressing

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Two tablespoons of regular Thousand Island dressing packs in about 120 calories and 300 mg of sodium. Our tasty Pritikin Thousand Island Dressing has just 20 calories and 15 mg of sodium.