Eat Healthy

Healthy Eating Made Simple


Foods that Lower Blood Pressure:

  • Oatmeal is a great breakfast choice for people with high blood pressure, but oat can provide even more health benefits, since its higher in fiber, which helps to lower blood pressure and improves digestive health. Take note that original flavored oatmeal is the best option, flavored oatmeal tends to carry high amounts of sugar. 
  • Lima Beans are a good source of fiber and protein, but they also pack a bonus for people who want to lower blood pressure. They are higher in potassium than some of their counterparts, making them a good choice for a diet for high blood pressure. 
  • Spinach and other leafy greens are low- sodium foods and a great way to up your intake of vegetables, an important part of a diet to lower high blood pressure. Greens are also a fairly good source of calcium. 
  • Fat Free Plain Yogurt is a star ingredient in mineral-rich breakfasts, sauces, salad dressings, and even in entrees. One cup of fat-free plain yogurt provides 49% of the calcium, 12% of the magnesium, and 18% of the potassium needed every day.
  • Tilapia is available year-round as fresh or frozen fillets. Tilapia is extremely low in environmental toxins like mercury and polychlorinated biphenyls (PCBs), and it is considered a sustainable, environmentally friendly choice. Four ounces of tilapia provides 8% of the magnesium and 8% of the potassium you need every day. 
  • Kiwifruit contains more vitamin C than a same-size serving of orange slices. One kiwifruit provides 2% of the calcium, 7% of the magnesium, and 9% of the potassium needed every day.
  • Bananas also help lower stress hormones in the blood. One medium banana provides 1% of the calcium, 8% of the magnesium, and 12% of the potassium needed every day. 
  • Kale is low in calories and is widely considered a superfood because it contains a big dose of cell-protecting antioxidants as well as alpha-linolenic acid, a plant-based good fat that cools inflammation. One cup of kale provides 9% of the calcium, 6% of the magnesium, and 9% of the potassium you need every day. 


AVOID High Fructose Corn Syrup

High Fructose Corn Syrup: 

Public Enemy Number 1

The body processes fructose in high fructose corn syrup differently than cane or beat sugar. This has an effect on how our metabolic-regulating hormones function and can cause our liver to release more fat into our bloodstream and because of this our bodies may want to eat more by potentially storing more fat. 

AVOID High Fructose Corn Syrup

List of Foods with High Fructose Corn Syrup

• Juice Cocktails: A juice beverage that is not made with a 100 percent juice, it generally contains high amount of HFCS. 

Examples: Ocean Spray Cranberry Juice, Capri-Sun Juice, Tropicana OrangeAde

Solutions: Choose drinks that are 100% juice or eat the fruit itself to benefit from the fiber as well. 

• Soda: Even sodas containing some juice have HFCS.

Examples: Orangina

Solution: Mix 100% juices with seltzer or carbonated water for a more natural alternative. Brands like San Pellegrino use all cane sugar and no HFCS. 

• Breakfast Cereal: Even cereals that claims to be healthy contain high amounts of HFCS.

Examples: Kellogg’s Raisin Bran Crunch, Special K, and Smart Start Healthy Heart

Solution: Brands such as Kashi and Nature’s Path. Make sure to carefully read all nutritional labels. 

• Yogurt: Large amounts of HFCS are found in yogurt flavors that contain “fruit” and other sweetened varieties. 

Examples: Yoplait and Dannon

Solutions: Choose plain or original flavored yogurts. Mix fresh or frozen fruit into the plain yogurt to add some natural sweetness and fiber benefits.

• Salad Dressing: HFCS can even be found in seemingly unsweet products such as salad dressing.

Examples: Kraft

Solution: Create your own salad dressings using high quality oils and vinegars, including those that are infused with spices to create a desirable salad topping. 

• Breads and Baked Goods: Often HFCS hides behind the whole grain marketing concept. Well known products that are preferred because of their reputation for use of whole grain are guilty of HFCS use. 

Examples: Pepperidge Farm's line of 100 percent whole grain breads, Sarah Lee Heart Healthy Whole Grain Bread, and Wonderbread 

Solution: Choosing whole grain baked items are often a good choice. Make sure to check the label to be certain the product does not contain HFCS. 

• Candy and Candy Bars: Many name brand candies contain HFCS.

Examples: Hershey's, Watchamacallet, and Lifesavers

Solution: Higher quality candy is usually a better choice such as Equal Exchange and Endangered Species Chocolates.

• Nutrition Bars: Don’t let the word "Nutrition" fool you, many of these bars contain HFCS.

Examples: Power Bars, Balance Bars, and Zone Perfect Bars.

Solution: Be diligent when reading nutritional information labels. Good brands to try include Odwalla and Kashi Go Lean Bars. 


1100 Calorie/Day Meal Plan

1100 Calorie per Day Diet Plan

Day 1:

Breakfast: Egg white, avocado, and tomato scramble and 1 apple.

*346.7 calories*

Lunch: Curry chicken salad, red bell peppers, and hummus. 

*335.5 calories*

Dinner: Pasta with white beans and summer squash

*385.2 calories*

Day 2:

Breakfast: Tofu, tomatoes, and avocado salad.

*399.8 calories*

Lunch: All American tuna and 1 cup of carrots. 

*275.2 calories*

Dinner: Roasted pacific cod with spring vegetables and mint and EZ peanut butter pie.

*411 calories*


Breakfast: Mango, kale, and blueberry smoothie and buttered toast.

*368 calories*

Lunch: Spicy chicken celery sticks. 

*341.7 calories*

Dinner: Avocado stuffed with shrimp.

*383.5 calories*

Day 4:

Breakfast: Oatmeal cottage cheese pancakes and one cup of blueberries.

*390.2 calories*

Lunch: Crustless cucumber sandwhich with a side of celery and peanut butter. 

*309.2 calories*

Dinner: Watercress soup with a side of carrots with hummus.

*266.9 calories*

Day 5:

Breakfast: Vanilla protein milkshake and one orange.

*440.4 calories*

Lunch: Tuna and white bean salad with a side of sliced bell peppers. 

*397.6 calories*

Dinner: Mustardy Lentil and sweet potatoes.

*292.5 calories*

Day 6:

Breakfast: Tropical skin cleanser green smoothie and two strips of bacon.

*491.5 calories*

Lunch: Apples and peanut butter with a side of red bell peppers and hummus. 

*298 calories*

Dinner: Avocado quesadillas.

*334.9 calories*

Day 7:

Breakfast: Cheese egg white omelette and one bowl of nonfat yogurt.

*399.8 calories*

Lunch: Mexican cottage cheese salad. 

*334.5 calories*

Dinner: Celeriac pasta with puttanescaq sauce.

*286.7 calories*


Shopping List for 1100/day Meal Plan

Friendly Foods Grocery List:

Protein: eggs, peanut butter, hummus, bacon, lentil, tuna, white beans, protein powder, shrimp, pacific cod, chicken, and tofu.

Vegetables: Carrots, Bell peppers, summer squash, celery, sweet potatoes, cucumber, lettuce, spinach, and kale.

Fruits: Orange, blueberry, mango, avacado, tomatoe, apples

Dairy: cottage cheese, nonfat yogurt, and almond milk.

Whole Grains: Celeriac pasta, black bean pasta, whole wheat tortilla, original oatmeal, wheat bread, and wheat pasta. 

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