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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 |
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|
|
|
| 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 |
 |
|
|
| 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 |
 |
|
|
8 Glasses |
| Maintain sufficient water intake throughout the day. |
|
| Grains (Brown Rice, Brown Pasta) |
 |
|
|
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 |
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|
|
4-5 servings |
| Bread (Wholewheat) |
 |
|
|
1 Slice |
| Low-Fat/ Non-Dairy (Yoghurt) |
 |
|
|
2-3 Servings |
| Fruits (Apples, Oranges, Grapes, Bananas, Berries, Avocados, Peaches, Watermelon, Cantaloupe, Pear, Papaya, Pineapple, Passionfruit, Mango) |
 |
|
|
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) |
 |
|
|
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) |
 |
|
|
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) |
 |
|
|
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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