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
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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.
Cholesterol , Blood Pressure
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