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NOTE: You can follow these quick fix plans alternately throughout the week.
MEAL QUICK FIX 1 QUICK FIX 2 QUICK FIX 3
Breakfast
Fibrous Munch & ArtFruits

1 slice of toast and fruits

Fibrous Munch
Add berries to a bowl of cereal
Fibrous Munch & ArtJuice
Add fresh fruits to yoghurt.
SnSnack 1a
Hearty Mix
1 Slice of Wheatbread
ArtVeg
Boiled asparagus/broccoli.
Lunch
Hearty Diet & ArtVeg
Smoked salmon with asparagus. Add a bowl of soup, if preferred.
ArtVeg & ArtJuice
Add organic salad dressing / spices. Toss croutons for extra zest. Add a side of pasta salad.
Fibrous Munch & Hearty Diet
Brown rice with grilled lean meat. Add mix veggies as side dish.
Snack 2
A Whole Pear
ArtFruits
Mix of fresh fruits

A Whole Apple

Dinner
ArtVeg & ArtShake
Add organic salad dressing/spices. Toss croutons for extra zest. Add a side of pasta salad.
Hearty Diet & ArtVeg
Sauteed chicken (remove skin) with broccoli. Add soup, if preferred.
Fibrous Munch & ArtShake
Pasta salad, add preferred veggies where necessary.
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NUTRIENTS BENEFITS
Calcium It significantly helps in lowering systolic blood pressure. Calcium also raises good cholesterol in the body.
Fiber It facilitates reduction in both systolic and diastolic blood pressure.
Magnesium It aids in the reduction of systolic and diastolic blood pressure. Magnesium deficiency can cause metabolic changes that may contribute to heart disease.
Omega 3 Fatty Acids They lower blood pressure by strengthening the heart and arteries.
Potassium It helps to lower blood pressure by balancing out the negative effects of salt.
Probiotics They maintain a healthy digestive system and improve immunity. They also promote cardiovascular health and regulate blood pressure.
Vitamin B (Folic Acid) It helps to lower blood pressure by reducing elevated homocysteine levels. It is also a vital nutrient for the formation of red blood cells.
Water Water has no calories, is low in sodium, and contains no fat or cholesterol. It helps regulate body temperature. Regular intake of water daily is said to keep diseases and sickness at bay.
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FOOD NUTRIENTS DAILY INTAKE SIMPLE RITUALS
Water
Water
8 Glasses
Maintain sufficient water intake throughout the day.
Grains (Brown Rice, Brown Pasta)
Vitamin B
Fiber
7-8 servings
Fibrous Munch
A bowl of cereal with added fresh fruits
OR paired with 1 slice of wheatbread.
Have a yoghurt with fresh berries
OR a plate of grains for lunch/dinner.
Cereal
Vitamin B
Fiber
4-5 servings
Bread (Wholewheat)
Vitamin B
Fiber
1 Slice
Low-Fat/ Non-Dairy (Yoghurt)
Probiotics
2-3 Servings
Fruits (Apples, Oranges, Grapes, Bananas, Berries, Avocados, Peaches, Watermelon, Cantaloupe, Pear, Papaya, Pineapple, Passionfruit, Mango)
Fibre
Vitamin B
4-5 Servings
ArtShake/ArtJuice/ArtFruits
Blend fresh fruits as a smoothie/juice or eat on its own.
Vegetables (Lettuce, Cabbage, Asparagus, Broccoli, Cucumber, Zucchinis, Tomatoes, Carrots)
Vitamin B
4-5 Servings
ArtVeg

Mix a variety of Vegetables, add organic salad dressing for lunch or dinner.

Boil asparagus or broccoli for snacking in between meals.
Have sliced cucumbers/zucchinis on the go instead of chocolate bars.
Meat/Poultry (Beef, Turkey, Chicken)
Vitamin B
Max 2 servings
Hearty Diet

Sauteed/Grilled/Smoked/Light-fry (olive oil) and fresh fruits.

Add organic spices (low in sodium), if desired.
Fish (Salmon, Tuna, Mackeral)
Omega 3 Fatty Acids
Max 2 servings
Garlic
Omega 3 Fatty Acids
Vitamin B
2-4 Grams
Raw Nuts (Seeds, Dry Beans)
Calcium, Magnesium
Vitamin B, Potassium
900 Mcg
Hearty Mix

Combine variety of nuts for healthier snacking on the go. Alternatively, use as toppings on entrees.

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SUBSTANCES THAT ADVERSELY AFFECT CARDIOVASCULAR HEALTH HARMFUL FOOD ADVERSE EFFECTS
Cholesterol
Baked Goods (croissants, butter rollls and cheese crackers)
They are loaded with bad cholesterol which increase risks of heart disease.
Hydrogenated Oils (Trans Fat)
Dairy (stick margarine)
Products (sunflower oil)
Deep fried food (french fries and chips)
Consumption of food containing trans fat increases the risks of coronary heart disease by raising levels of "bad" LDL cholesterol and lowering levels of "good" HDL cholesterol.
Sodium
Sauces (soy sauce, steak sauce, bbq sauce salad dressing, baking powder, baking soda, mustard, meat tenderizer, MSG)
Meats (hogmaws, ribs, smoked or cured meats (containing sodium nitrite) e.g. bacon, bologna, hot dogs, ham, corned beef, luncheon meats, sausage)
Soup (canned soups, instant soups)
Pickled Foods (herring, pickles, relish, olives)
Dairy (most cheese spreads, cheeses, buttermilk, cream)
Cereals (regular ready-to-eat cold cereals, instant hot cereals)
Ready-to-Eat (quick cook rice, instant noodles, instant porridges, boxed mixes like rice, scalloped potatoes, macaroni and cheese, frozen dinners, pot pies and pizza, canned fish such as salmon, tuna, mackeral)
Fats (butter, fatback, salt pork)
Fats (butter, fatback, salt pork)
Drinks (saacharin-flavoured soda, soda pops, fizzy drinks)
Snacks (potato chips, pretzels, nuts and pork rinds)
Overeating sodium-rich foods leads to greater uptake of fluid in the body and causes a greater volume of blood to enter the confines of the circulatory system. It also nudges an extra strain on the arterioles (blood vessels that dilate/constrict to regulate blood pressure and blood flow).
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