Hypertension, Cholesterol Issues…
On the
verge of starting medication for cholesterol and blood pressure issues and
would like to give a “change in lifestyle” a try before embarking on a lifelong
downward spiraling medication plan? I am here to help you in this endeavor.
Combine the
suggested menu below with 60 minutes of cardio exercises (brisk walk or run,
treadmill, elliptical, bike, Pilates, Zumba, U-jam, Bollywood dance, boot camps etc.) three times a week, strength
training once a week, and incorporate Yoga twice a week and do take rest for a
day.
Breakfast:
- 1/3 cup whole steel cut Oatmeal cooked in water and then add warm ½ cup unsweetened almond milk; add handful of fresh blueberries; sprinkle ½ tsp flax seed powder and 1 tsp whole chia seeds; and,
- A slice of sprouted whole grain bread (currently Alvarado Street Bakery, CA is the only supplier I know who is delivering this type of bread). Toast it and use whole almond butter spread; and
- 6 almonds and 6 walnuts; and
- 1 cup black unsweetened coffee sprinkled with cinnamon powder.
Morning snack:
- Half an apple (or pear or apricot or plum or persimmon or pomegranate) or a bowl of fresh berries; and
- 1 cup of black unsweetened coffee sprinkled with cinnamon powder.
Afternoon snack:
·
1 celery stick (or cucumber or radish) with hummus; or
·
1 low-sodium cracker with hummus or almond butter; or
·
A slice of fresh soft cheese (choose from mozarella, goat cheese,
ricotta, feta); and
·
1 tablespoon of Seeds (choose from pumpkin, sunflower, hazelnuts, or
brazil nuts); and
·
1 cup of black unsweetened coffee sprinkled with cinnamon powder.
Lunch and Dinner:
- 1 bowl of wholesome salad: mix and match lettuce, radiochio, cucumber, radish, arugula, tomatoes, avocados beets, basil, sprouted alfalfa, lemon etc. Add a teaspoon of oil – vary between grape-seed walnut, almond, pistachio etc. Top your salad with roasted walnuts or pine nuts. Focus on variety of colors and textures.
- 1 full cup lentils cooked; choose from the following:
o
Whole green mung beans
o
Arhar or Tur dal
o
Red Lentils
o
Chick peas
o
All varieties of beans (garbanzo, kidney, fava, black-eyed…)
- 4-6 ounces of wild Atlantic Salmon (size of your palm) is great proteins add to your meal if you are a pescatarian.
- 1 cup of any non-starchy vegetables can be mixed and consumed – these have lots of fiber and nutrients. But do not overcook them to preserve their fiber and nutritional value.
o
Green leafy vegetables (spinach, mustard greens, turnip greens,
red and Swiss chard dill leaves etc.);
o
Asparagus, Artichokes, Broccoli, Brussels Sprouts, Cabbage, Carrots,
Cauliflower, Celery;
o
All types of Indian gourds (bottle gourd, bitter gourds etc.) –
these can be added to your lentils as well;
o
Fennel, Green Beans, Leaks, Parsnips, Turnips, red, green, and
yellow bell peppers;
o
Squashes and Peas in moderation.
- Grains – use in very limited quantities like 1/3rd cup maximum per day and go grain less at least alternate days. Use whole grains (brown or wild rice, quinoa, farro, amarnath, kamut, millet, buckwheat, wheat-berries, barley) and occasionally spelt flour for making your Indian rotis.
- Use onion, garlic, green chile, and ginger for flavoring your recipe.
Other things to remember:
- Go easy on salt. Either avoid added salt altogether, or use Lite salt (has half the sodim content of table salt), or unrefined sea salt, or Himalayan Pink salt.
- Spices have no calories but come with great health benefits so incorporate them in your seasonings: asafoetida, cumin, caraway, cardamom, chile, cinnamon, cloves, coriander, fenugreek, mustard seeds, nutmeg, pepper, turmeric, and Garam masala.
- Go very easy on oil – use extra virgin olive oil or grapeseed oil but do not exceed a tablespoon. Grease your cooking pan with it and drain off extra oil. Use heavy bottom pans (iron or stainless steel) since they distribute heat evenly.
- No sugar or artificial sweeteners; stevia is a good alternative if you need to sweeten your dessert or drink.
- No sodas or soft drinks or fruit juices.
- No deep fried foods.
- Stay away from refined and canned or processed foods.
