High cholesterol and high blood pressure are both bothering factors for heart health. As much as they are trouble, it is equally easier to manage them with the help of the daily diet. All you need to do is to avoid all the foods that can increase these conditions and eat as many fresh fruits, vegetables, protein and lean meat. Here is a diet plan for high cholesterol and high blood pressure. You can find easy to make recipes for breakfast, lunch, dinner and even the snack options for you to try.
Things You Need To Know About The Diet Plan
Even if the diet plan tells you to eat the leftover of lunch for dinner, it is better to have the freshly made food for dinner as well. You could have the leftovers only towards the end of the diet plan.
It is also better to start with a 7-day plan rather than planning for too long. The 7-day is easier to follow and manageable. Once you are used to the new diet plan, you can extend it to longer durations.
Simple Breakfast recipes
Oats & milk
Oats is the best option to start a day to have control over cholesterol. Oats is soluble fiber that can pull the cholesterol out from the bloodstream and remove it. Have a bowl of oats cooked with milk. Mix in some cut banana into it to make a powerful breakfast.
Blend together ½ cup yogurt, ½ grapefruit, 1 cup spinach, 1-inch ginger root, and ½ a banana with some almond milk. Blend it well and have it fresh for a healthy breakfast. This contains fiber, protein and less fat.
Grapefruit reduces the triglyceride levels.
Coconut milk quinoa pudding
This is one creamy and healthy pudding. Things you need are,
- ¾ cup quinoa- cleaned and drained
- 1 can of coconut milk
- 2 tbsp maple syrup
- 1 tsp vanilla extract
- 1 tbsp whipped cream
Mix coconut milk and quinoa in a pan and slowly bring it to boil. Once it comes to boil, reduce the heat and mix in maple syrup and vanilla. Continue to cook on low flame for about 30 minutes or until it attains a smooth consistency. Once cooled down, place it in the refrigerator for 2-3 hours. Serve ½ – ¾ cups for each time. Garnish it with whipped cream and the blueberries.
Quinoa is high-protein grain. It can reduce the bad cholesterol level as well as triglycerides. It contains 25% fiber that is the most important factor here. It is also an antioxidant.
The coconut milk contains coconut oil that can naturally reduce LDL- bad cholesterol.
Easy To Make Lunch/Dinner Recipes
- Grilled chicken kababs
- Trimmed and cubed 1 lb boneless skinless chicken breast
- ¼ cup honey
- 1 tsp chipotle powder
- 2 tsp garlic powder
- Juice of 1 medium sized lime
- Vegetables of your choice like onions, tomatoes, zucchini, peppers etc cut into small cubes
Insert the vegetables and chicken pieces alternately into soaked skewers. Marinate them in a mix id garlic powder, honey, chipotle and lime and keep it aside for a few hours, or do it in the morning. Grill them over charcoal for best flavor.
Roasted sweet potato salad
- 1-Medium sweet potato- diced into cubes
- 1 half of bell pepper
- Half jalapeño
- Chopped red onion
- 1 cup black beans
- Handful of fresh cilantro
Mix the sweet potato, jalapeno, bell peppers, garlic with some olive oil on a baking sheet. Bake it at 400 F for 30 minutes, turning them occasionally.
Mix the rest of the ingredients and drizzle it over the baked sweet potato. You can serve it warm or refrigerate it for the next meal.
Simple salad with balsamic vinaigrette
- The vegetables: corn, arugula, cherry tomatoes, fresh mozzarella cheese, 2 hard-boiled eggs
- Salad dressing: Olive oil, balsamic vinegar, 1 clove garlic, salt and pepper
Steam the corn for a few minutes and separate the corn from kernel. Mix in the other vegetables and the dressing together. You can adjust the quantity as required and as per taste.
Roasted Salmon and Asparagus
- 2 pieces of salmon
- ½ a lemon
- ½ tbsp oregano
- 1 tsp sesame seeds
- ½ tsp cumin seeds finely ground
- Some crushed red pepper flakes
Marinate asparagus cuts with balsamic vinegar, garlic and ground pepper. Toss it well and roast for 15 minutes.
Bake the salmon with some marinate with lime, oregano, sesame seeds, cumin and red pepper flakes. Bake the asparagus and salmon for 15 minutes. Your dinner is ready!
Healthy Snacks For People With High Cholesterol And High Blood Pressure
- A bowl of fresh fruits or vegetable as a snack is the healthier choice. It not only fills the tummy but also provides nutrition and fiber.
- The handful of nuts like walnut, almonds, cashews, pistachios etc is another option. It contains omega fatty acids that can reduce the cholesterol naturally.
- A cup of yogurt with some chopped fruits
- A quick milkshake with any of the berries
- Chocolate covered strawberries provide both energy and antioxidants
- Have a medium-sized apple dipped in peanut butter
These are only a small part of a long list of food that can help you manage cholesterol and blood pressure. It might take longer when compared to drugs. But this is one sure way to keep the heart healthier. This should also be coupled with some good amount of exercises. The body needs to find some outlet to utilize the cholesterol and keep the arteries clear.
A healthier diet can not only help lower the cholesterol or blood pressure but can also reduce the weight and total fat content in the body. One must also pay attention to the amount of salt consumption. Switching to natural rock salt can have its benefits. Also, include a cup of fresh fruit/vegetable juice AND at least 2 cups of Green tea. Green tea can lower both the blood pressure and cholesterol.