Foods to consume: whole, natural, minimally processed foods include:

Lean Sources of Protein

  • Fish (avoiding tuna which is commonly loaded with mercury)
  • Chicken and Turkey
  • Lean cuts of free-range grass-fed meats: beef, buffalo, lamb are occasionally acceptable
  • Whey protein

Fruits and Fruit Juices

Vegetables and Vegetable Juices

Nuts, Seeds, and Berries

Generous Use of Olive Oil: On sauteed vegetables and fresh salads

Daily Vitamin/Mineral Supplementation: With a high-potency broad-spectrum multivitamin and mulitmineral supplement

Sun Exposure or Vitamin D3 Supplementation: To ensure provision of 2,000-5,000 IU of Vitamin D3 per day for adults

Balanced Broad-Spectrum Fatty Acid Supplementation: With ALA, GLA, EPA, and DHA

Water, Tea, Homemade Fruit/Vegetable Juices: Commercial vegetable juices are commonly loaded with sodium chloride; choose appropriately. Fruit juices can be loaded with natural and superfluous sugars. Herbal teas can be selected based on the medicinal properties of the plant that is used.

Foods to avoid: factory products, high-sugar foods, and chemicals

Avoid as much as possible fat-laden arachidonate-rich meats like beef, liver, pork, and lamb, as well as high-fat cream and other dairy products with emulsified, readily absorbed saturated fats and arachidonic acid.

High-sugar Pseudofoods:

  • Corn Syrup
  • Cola and Soda
  • Donuts, candy, etc…”junk food”

Grains such as wheat, rye, barley: These have only existed in the human diet for less than 10,000 years and are consistently associated with increased prevalence of degenerative diseases due to the allergic response they invoke and because of their high glycemic load and high glycemic index.

Potatoes and Rice: High in sugar, low in phytonutrients

Avoid Allergens: Determined per individual


  • Pesticides, Herbicides, Fungicides
  • Carcinogenic Sweeteners: Aspartame
  • Artificial Flavors
  • Artificial Colors: Tartrazine
  • Preservatives: Benzoate
  • Flavor Enhancers: Carrageenan and Monosodium Glutamate

Paleo-Mediterranean Guidelines provided on behalf of Chiropractic Management of Chronic Hypertension: An Evidence-Bases Patient-Centered Monograph for Integrative Cliniciansby Alex Vasquez, D.C., N.D.