The short answer is that clinical trials have reported modest reductions in systolic blood pressure among people taking semaglutide, the active ingredient in Ozempic and Wegovy.[18] This is why the Ozempic blood pressure question keeps coming up as part of the wider cardiovascular picture, rather than as a stand-alone effect
Vegetables : Garlic, onions, scallions, spinach, kale, arugula, mixed greens, broccoli, asparagus, zucchini, mushrooms, eggplant, cucumber, tomatoes (fresh + canned/diced), cherry tomatoes, carrots, celery, bell peppers, fennel, potatoes (baby, red, or Yukon gold), squash, beets, romaine lettuce, dill, parsley, capers, artichokes, peas, olives, lemon, and other citrus Fruits : Apples, pears, oranges, lemons, limes, strawberries, blueberries, bananas, melon, grapes, figs, dates, raisins, cherries, apricots, avocados, pomegranates Healthy fats : Extra virgin olive oil, avocado oil, ghee (optional), grapeseed oil, tahini, nut butters (optional), and olives Protein : Chicken thighs or breasts, turkey, salmon, sardines, cod, mackerel, shrimp, scallops, tuna (fresh or canned), eggs Grains : Whole-grain bread, pita bread, brown rice, quinoa, farro, bulgur, barley, orzo, chickpea pasta, whole-wheat pasta, oatmeal, whole-grain toast Dairy and other staples : Greek yogurt, ricotta cheese, mozzarella, feta cheese, milk or milk alternative (if needed), tzatziki, baba ganoush, tahini-yogurt sauce, honey Beans and legumes : Chickpeas, lentils, black beans, kidney beans, pinto beans, cannellini beans, hummus Nuts and seeds : Almonds, walnuts, pine nuts, cashews, peanuts, chia seeds, sesame seeds Pantry items and seasonings : Salt, pepper, olive oil, oregano, basil, rosemary, thyme, cumin, cinnamon, paprika, crushed red pepper, sesame, balsamic vinegar, red wine vinegar, lemon juice, mustard Optional items : Red wine (for meals), coffee or tea, sparkling water, whole-grain crackers, hummus, and small treats (dark chocolate fits the MedDiet ethos) Your Week-Long Semaglutide and Mediterranean Meal Plan Disclaimer : The following meal plan is an example
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Nusbaum monitors your A1C levels and lipid profiles monthly to ensure your internal health matches your external progress
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