Rick is overweight and will soon get hypertension. which diet is best for rick?

A diet high in fiber and low in fats and sugars.

Rick will need a diet limited in sugars, fats, saturated fats, carbs and protein.

Rick is going to need Veggies, Fiber, Natural sugar from fruits (Not fruit juices), Nuts, Seeds and Fish for protein and Whole grains for carbs.

An example of a healthy Diet for Rick would be:

Day 1.)

Breakfast; Raspberry Oatmeal

Snack; Banana, Nuts, Seeds or Carrots and Hummus

Lunch; Fish and Shrimp with Asparagus

Snack; Banana, Nuts, Seeds or Carrots and Hummus

Dinner; Bean and Kale salad drenched in Vinaigrette