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The 7 Day Meal Plan That Prevents Hypertension

Shina Oketaolegun V. The State
July 10, 2015
Tajudeen Fabiyi V. The State
July 13, 2015
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The 7 Day Meal Plan That Prevents Hypertension


Days Lunch Dinner
1 Wheat with any Vegatable Soup A bowl of salad before any meal of your choice
2  Local Rice/Ofada Rice with Stew and Steamed carrots & cabbage
A bowl of salad and fired rice. (ensure the vegetables used are not overcooked)
3 Juice Fast Juice Fast
4 Beans and Stew/regular palmoil Beans A bowl of salad
5 Steamed Vegetables and Jollof rice A bowl of salad and a bowl of oats
6 Plantain Amala and any Vegetable Soup A smothie-cucumber apple, cashew nuts & coconut milk
7 Sweet Potatoes and Stew or any Vegetable A bowl of salad and sandwiches made from wheat bread
Some helpful tips in utilizing your meal plan
  • Ensure that your vegetable soups are not over cooked, as all the nutrients will be lost
  • Limit meat/fish to one piece a day
  • Finish your bowl of salad before you eat your dinner. (if you find out you are full, do not try to eat your dinner)
  • Meals should be cooked using sea salt, and not the regular iodized salt, as this helps in controlling sodium.
  • This is tough but avoid using Maggi in meals, replace seasoning with things like sea salt, curry, basil leaf, oregano, ginger, garlic, black pepper, amino acids. any seasoning that does not contain MSG (Monosodium Glutamate) can be used.
  • The juice fast involves only taking juices throughout the day. At the end of the day, you can take a bowl of oats and some moimoi. Each juice is taken every two hours. Start with the juice fast at 8am and you should be ending it by 6pm.
  • Fruits to juice includes;
  1. Carrot alone
  2. Wattermelon alone
  3. Pineapple and cucumber
  4. Carrot and cucumber
  5. Cucumber, apple and ginger
To Your Good Health,
Dr. Rebekah Olofin
The meals should not replace your antihypertensive medication. It also does not replace medical advice and always visit your doctor for routine medical checkups, which are vital when managing hypertension.

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