7-day meal plan to regulate cholesterol and lower high blood pressure

regulate cholesterol and lower high blood pressure

If you want to try a natural alternative to medications that are said to regulate cholesterol levels and lower high blood pressure (HBP), you may want to start with what you eat. This 7-day meal plan to regulate cholesterol levels and lower high blood pressure is based on foods that are known to regulate both naturally.

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Before we get to the 7-day meal plan to regulate cholesterol levels and lower high blood pressure, it is important to note that cholesterol and high blood pressure should not be ignored, as they both have been linked with heart disease. It is important to approach the regulation of cholesterol and blood pressure through diet, because the medications used to regulate HBP have been associated with a high risk of having a stroke, and statin drugs used to lower cholesterol have been reported to offer no benefits in terms of longevity.

The foods that have been proven to regulate cholesterol and lower high blood pressure are: oats, eggs, garlic, turmeric, red yeast rice, kale and almonds. So, bellow is a 7-day meal plan to kick- start your natural regulation of HBP and cholesterol.

Day 1

breakfast

banana – Nut oatmeal

ingredients

1/2 cup rolled oats
1 cup water
1 banana, sliced
1 tablespoon chopped walnuts
1 teaspoon cinnamon

method

Combine oats and 1 cup water in a small microwave-safe bowl. Microwave at HIGH 3 minutes.
Top with banana slices, walnuts, and cinnamon.

Lunch

Turmeric fried rice with beef

Ingredients

2 1/2 Tablespoons avocado oil (or other high heat oil), divided
1 pound top round steak, thinly sliced
pinch of kosher salt
2 large eggs
1/2 medium yellow onion, cut into thin moons
1 medium carrot, peeled and very thinly sliced into rounds
2 cups broccoli florets, stems trimmed and cut into bite sized pieces
1 Tablespoon water
4 cups pre-cooked and cooled white rice
1/2 Tablespoon ground turmeric
2 Tablespoons gluten free Tamari or 3 Tablespoons coconut aminos
generous amount of freshly ground black pepper
pinch crushed red pepper flakes
1 or 2 squirts of Sriracha (plus more for serving)
2 scallions, cut into 1 1/2" pieces on the diagonal
handful cilantro leaves

method

Heat a large wok over high heat until very hot (and smoking). Add 1/2 Tablespoon of avocado oil and then sliced beef in a single layer. Sprinkle with a pinch of kosher salt. Cook, undisturbed for about 2 minutes then use spatulas or wooden paddles to move around and continue cooking until pink is no longer visible. Immediately remove from wok and set aside.

Dinner

Roasted garlic soup

ingredients

7 cups no or low-sodium vegetable or chicken broth
2 Tbsp. olive oil
1 large onion
15 cloves of garlic
1/2 tsp. salt
1/2 tsp. coarse black pepper
6 slices of bread (fresh or stale, white or whole wheat)
1 spring onion
1/3 cup sour cream (optional)

method

Measure the broth into a large microwave-safe bowl and put it in the microwave for 7 minutes.
Put a large pot or Dutch oven on medium heat with the olive oil. As it heats, peel and roughly chop the onion. Add it to the olive oil and stir.

Stir the onion occasionally as you peel the garlic cloves. Arrange all the peeled garlic in a single layer on your cutting board and run a knife through it all several times to roughly chop it. Add it to the onions and cook stirring continuously for 1 minute. Season with the salt and pepper and stop the microwave (if it's still going) and add the heated broth. Stir and cover. Increase heat to high.

Chop the bread into 1/2 inch cubes. Add them to the soup and stir. Put the lid back on.
Chop the greens of the spring onion. Set aside.

Once the soup is simmering and the bread is well-soaked, which it should be by now, transfer soup in batches to a blender and puree until very smooth. Taste and add more salt and pepper if desired. Ladle into bowls and top each with some of the sour cream, if using, and chopped green onions.

Day 2

Breakfast

kale oatmeal smoothie

ingredients

1/2 cup old-fashioned rolled oats
1 banana, broken up into pieces
1 packed cup baby spinach or chopped kale
1 tablespoon natural peanut, almond, or cashew butter
1 tablespoon chia seeds or flaxseed meal, optional
Honey, to taste
Ice, optional
1 cup almond, rice, or skim milk

method

Pulse oatmeal in blender until powdered. Add remaining ingredients and pulse until smooth. Serve.

Lunch

Egg vegetarian bake

Ingredients

1 tbsp olive oil
2 small red onions, sliced
1 large red pepper, deseeded and cut into chunks
150g open cup mushrooms
2 courgettes, sliced
6 large British Lion eggs
3 tbsp chopped flat parsley

method

Preheat the oven to 200C/Fan 180C/Gas Mark 6. Put all the vegetables in a square baking tray or roasting tin, add the oil and salt and pepper and toss well to mix. Roast for 15-20mins or until golden and tender.
Beat the eggs together until smooth. Stir the parsley and eggs into the vegetables and return to the oven for a further 10mins or until the egg is set. Leave to cool in the tin for 5 mins before cutting into wedges and serving warm with salad.

Dinner

Kale, Apple, and Almond Chicken Salad

Ingredients

1/4 cup olive oil
1 teaspoon grated lemon rind
3 tablespoons fresh lemon juice
2 teaspoons chopped fresh thyme
1 teaspoon Dijon mustard
1/2 teaspoon kosher salt, divided
1/2 teaspoon freshly ground black pepper, divided
12 ounces skinless, boneless chicken thighs
Cooking spray
6 cups baby kale
2 medium carrots, peeled and thinly sliced diagonally
2 celery stalks, thinly sliced
1 apple, halved and cut into 1/4-in.-thick slices
1/4 cup sliced almonds, toasted

method

Combine oil, rind, juice, thyme, mustard, 1/4 teaspoon salt, and 1/4 teaspoon pepper in a bowl, stirring with a whisk. Place 2 tablespoons juice mixture in a large ziplock plastic bag; reserve remaining juice mixture. Add chicken to bag; seal bag. Let stand at room temperature 10 minutes, turning bag occasionally.
Heat a large skillet over medium-high heat. Coat pan with cooking spray. Remove chicken from marinade; discard marinade. Pat chicken dry. Sprinkle chicken with remaining 1/4 teaspoon salt. Add chicken to pan; cook 5 minutes on each side or until done. Place chicken on a cutting board; let stand 5 minutes. Cut across the grain into thin slices.
Combine kale, carrots, celery, and apple in large bowl. Add remaining juice mixture; toss to coat. Divide kale mixture evenly among 4 plates; top evenly with chicken. Sprinkle with almonds and remaining 1/4 teaspoon pepper.

Day 3

Breakfast

Scrambled eggs

Ingredients

2 large free range eggs
6 tbsp single cream or full cream milk
a knob of butter

method

Lightly whisk the eggs, cream and a pinch of salt together until the mixture has just one consistency.
Heat a small non-stick frying pan for a minute or so, then add the butter and let it melt. Don’t allow the butter to brown or it will discolour the eggs.

Pour in the egg mixture and let it sit, without stirring, for 20 seconds. Stir with a wooden spoon, lifting and folding it over from the bottom of the pan.

Let it sit for another 10 seconds then stir and fold again.

Lunch

Lentil Soup With Red Yeast Rice

Ingredients

1 cup lentils
2 beef bouillon cubes
4 cups water
2 stalks celery, chopped
1 small chopped onion
1 -2 tablespoon of minced garlic
2 carrots, sliced
4 -5 sprigs fresh parsley
1 cup red yeast rice
2 cups water
salt and pepper

method

Rinse and then soak the lentils in enough water to cover for at least 20 minutes. Drain off and rinse.
Put lentils into a saucepan with water for cooking.
Add the other ingredients, except for the parsley, to the sauce pan.
Cook until the lentils are tender which takes about 30 minutes.
Cool and put into a blender to combine.
Add fresh parsley and blend.
Add water to taste.
Rinse rice and cook in a saucepan with 2 cups water for about 25 minutes.
Place a generous scoop of rice into a soup bowl and pour the lentil soup over it. Serve immediately.

Dinner

garlic beef with broccolini

ingredients

500g-piece topside beef, thinly sliced across the grain
1 tablespoon soy sauce
3 teaspoons cornflour
1 teaspoon sesame oil
1 teaspoon cracked black pepper
2 tablespoons peanut oil
1 brown onion, halved, cut into thin wedges
4 garlic cloves, crushed
1/3 cup coarsely chopped fresh garlic chives
1 bunch broccolini, cut into 4cm lengths
160ml (2/3 cup) Massel vegetable liquid stock
2 tablespoons kecap manis
Steamed white rice, to serve

Method

Combine the beef, soy sauce, cornflour, sesame oil and pepper in a large bowl.

Heat 3 teaspoons of the peanut oil in a wok over high heat until just smoking. Add half the beef mixture and stir-fry for 1-2 minutes or until brown. Transfer to a heatproof bowl. Repeat with 3 teaspoons of the remaining oil and the remaining beef mixture, reheating wok between batches.

Heat the remaining oil in the wok over medium-high heat until just smoking. Add the onion and stir-fry for 2 minutes or until soft. Add the garlic and half the chives and stir-fry for 1 minute or until aromatic. Add broccolini and stock and stir-fry for 3 minutes or until broccolini is bright green and tender crisp.

Return beef to the wok along with the kecap manis and remaining chives and stir-fry for 1 minute or until mixture boils and thickens. Serve with steamed rice.

Day 4

Breakfast

Banana, oat and blueberry breakfast smoothie

Ingredients

1/2 cup traditional rolled oats

2 ripe bananas

1/2 cup frozen blueberries
2 teaspoons LSA (see note)
1 cup reduced-fat milk
1 cup reduced-fat plain Greek-style yoghurt
2 teaspoons honey

method

Blend oats, banana, blueberries, LSA, milk, yoghurt and honey together until smooth. Pour into chilled glasses. Serve.

Lunch

Red yeast rice salad

Ingredients

1 cup Red rice
2 cups Water
1 Red capsicum, large
1 Tbsp Olive oil
250 g Green beans
3 Spring onions
1 handful Fresh parsley, roughly chopped

Dressing

2 Tbsp White wine vinegar, or white balsamic
6 Tbsp Olive oil
½ Preserved lemon, chopped
1 pinch Chilli flakes, or capsicum flakes
1 to taste Salt and freshly ground black pepper

method

Wash the rice in clean water 2-3 times, then cover and leave to soak for 10 minutes.

To cook the rice, drain well and place in a saucepan. Add 2 cups of water and bring to the boil. Reduce the heat, cover the pan and simmer for 35 minutes. Remove from the heat and stand, covered, for 5-10 minutes.

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Meanwhile, prepare the vegetables. Remove the stalk and veins from the capsicum and cut into thin strips about 5cm long. Heat the oil in a small saucepan, add the capsicum strips and toss over the heat for 3-4 minutes until softened.
Cut the beans into 4cm lengths, simmer in salted water for 2-3 minutes, then immediately plunge into icy water so they retain their bright colour.

Finely chop the spring onions.

Make the dressing by whisking all the ingredients together.

To assemble the salad, place the rice on a serving platter. Add the capsicum, beans and spring onion with the dressing and gently toss until well combined. Garnish with parsley.

Dinner

Spicy Turmeric Ground Beef and Potatos

Ingredients

2 - 1/2 pounds lean ground beef
1 large onion; chopped
8 cloves garlic; minced
8 slices ginger; minced
5 pods dried chili pepper; crushed
2 large potatoes; sliced
2 medium green peppers; cubed
spices
2 Tbsp ground turmeric powder
1 tsp Laxmi red chili powder
1 tsp black mustard seed
1 tsp cumin powder
1/2 tsp ground cinnamon

Optional
1 jalapeno pepper; minced
1/2 tsp black pepper
1/2 tsp salt
Miscellaneous
1 Tbsp cooking oil
water; as needed

method

Fry chopped onions in cooking oil. Add spice mixture and any optional items, along with garlic, ginger and red chile pepper. Cook the spices for a twenty seconds or so.

Add the ground beef, separating it with a spatula while browning.

Add potatos and green pepper, and a dash of water.

Lower heat to medium low, and cook 40-45 minutes, stirring occasionally, watching the liquid level.

The dish is finished when the liquid is almost absorbed.

Serve over steamed rice.

Day 5

Breakfast

Strawberry Banana Baked Oatmeal

Ingredients

2 cups (175 grams) old fashioned rolled oats
1/3 cup (70 grams) light brown sugar
1 teaspoon baking powder
1 tablespoon grated orange zest
1 teaspoon Chinese five spice (you can substitute cinnamon)
1/2 teaspoon salt
1/2 cup (55 grams) walnuts, chopped
6 ounces strawberries, sliced
1/3 cup (60 grams) semi-sweet chocolate chips
2 cups (470 ml) milk, dairy or non-dairy
1 large egg
3 tablespoons butter, melted
2 teaspoons vanilla extract
1 ripe banana, peeled and cut into 1/2-inch slices

method

Heat oven to 375 degrees F. Generously spray the inside of a 2-quart baking dish with cooking spray and place on a baking sheet.
In a large bowl, mix together the oats, sugar, baking powder, orange zest, Chinese five spice, salt, half the walnuts, half the strawberries, and half the chocolate. Add to prepared baking dish. Scatter the remaining strawberries, walnuts, chocolate, and the banana on top of the oats.
In another large bowl, whisk together the milk, egg, butter, and vanilla extract, then pour over the oats and fruit. Gently shimmy and shake the baking dish to help the milk mixture go throughout the oats.

Lunch

Beef rendang and turmeric rice

ingredients

3 tbsp vegetable oil
2kg beef
shin or skirt, cut into bite-sized cubes
2 lemongrass stalks, bashed (see 'Tip' for how to prepare)
2 x 400ml cans coconut milk
4 tbsp desiccated coconut
2 kaffir lime leaves, torn
1½ tbsp of organic chicken stock powder
2 tbsp tamarind paste
1 tsp golden caster sugar
¼ tsp salt

Method

For the paste, soak the chillies in boiling water for 15 mins. Drain, remove seeds and whizz with the rest of the paste ingredients in a small food processor until smooth.

Heat the oil in a wok or a heavy-based flameproof casserole dish. Fry the paste for 5 mins until the aroma is released. Add the beef and the lemongrass, and mix well. Once the beef starts to lose its pinkness, add the coconut milk and 250ml water. Bring to the boil, then lower to a simmer, uncovered. Stir occasionally to avoid sticking, and more often towards the end.

Meanwhile, toast the coconut in a frying pan on a low heat for 5-7 mins until golden brown. Set aside to cool. Using a blender, coarsely blend it to finer pieces – but not too fine. Put to one side.
After 2 hrs, add the coconut, kaffir lime leaves, chicken stock powder, tamarind paste, sugar and salt to the pan. Simmer for 30 mins more. You should start to see the oil separating from the mix. It’s ready when the meat is tender and almost falling apart.

For the rice, use a heavy-based saucepan with a lid. Heat the oil in the pan and add the mustard seeds. Once the seeds start popping, add the turmeric, curry leaves (if using) and rice, and mix well. Add the chicken stock and 1 litre of water. Bring to the boil, then turn down to the lowest simmer and cook, covered, for 5 mins. Remove from the heat, with the lid on and leave to steam for 25 mins.

Dinner

Vegetarian Kale Soup

Ingredients

2 tablespoons olive oil
1 yellow onion, chopped
2 tablespoons chopped garlic
1 bunch kale, stems removed and leaves chopped
8 cups water
6 cubes organic vegetable stock powder
1 (15 ounce) can diced tomatoes
6 white potatoes, peeled and cubed 2 (15 ounce)
cans cannellini beans (drained if desired)
1 tablespoon Italian seasoning
2 tablespoons dried parsley salt and pepper to taste

method

Heat the olive oil in a large soup pot; cook the onion and garlic until soft. Stir in the kale and cook until wilted, about 2 minutes. Stir in the water, vegetable stock powder, tomatoes, potatoes, beans, Italian seasoning, and parsley. Simmer soup on medium heat for 25 minutes, or until potatoes are cooked through. Season with salt and pepper to taste.

Day 6

Breakfast

poached eggs on toast

Ingredients

1 tsp olive oil
1 large handful spinach
1 whole nutmeg, for grating
1 free-range egg
white wine vinegar
sea salt and freshly ground black pepper
1 slice sourdough, toasted

method

Heat the oil in a pan over a medium heat, add the spinach, a small grating of nutmeg and season with salt and pepper. Pop the lid on and cook on low for 1-2 minutes, until just wilted.

Meanwhile, bring a pan of water to a boil and reduce the heat to a simmer. Add a splash of white wine vinegar and gently break the egg in as close to the surface as possible. Cook for 2-3 minutes or until the egg is cooked to your liking.
To serve, place the spinach on the toast, top with the egg and season with salt and pepper.

Lunch

rosemary garlic beef roast with wild mushrooms (Serves 6)

Ingredients

3 pound Rib Eye roast ( or beef tenderloin, or Tri- tip loin- see notes)
¼ cup Fresh rosemary, chopped, or other mix with sage
¼ cup Garlic, chopped
Salt, pepper, to taste
4 cups of a variety of Mushrooms, sliced to about the same size
2 tablespoons cooking oil
1 cup of chicken or beef stock
2 tablespoons butter

method

Tie the meat up with twine if need be.
Preheat oven to 350 F
Season meat generously with salt and pepper.
Heat up a skillet with cooking oil and sear all side of the meat.
Mix together rosemary and garlic.
Coat the meat with herb-garlic mixture.
Roast in the preheated oven until medium-rare, about 20 minutes. (You could place on a bed of sliced onions)
Saute the mushrooms with butter until cooked through and then season with salt and pepper.
Remove meat from the skillet it was cooked in and bring the pan to the stove top. Add stock to the pan and deglaze the pan, being sure to scrape the bits on the bottom. Allow to simmer until thick.
Add the mushrooms to the sauce and serve the roast sliced with accompanying mushroom sauce. Garnish serving platter with fresh rosemary if desired.

Dinner

Vegetable turmeric soup

Ingredients

1 tablespoon olive oil
1 onion, diced
1 medium carrot, finely chopped
2 stalks celery, finely chopped
1 tablespoon McCormick Ground Turmeric
2 teaspoons garlic, minced (about 4 cloves)
½ teaspoon ground ginger
¼ teaspoon ground cayenne pepper
1 32-ounce carton vegetable broth
3-4 cups water
1 teaspoon salt, plus more to taste
½ teaspoon black pepper, plus more to taste
3 cups cauliflower florets, chopped
1 15-ounce can Great Northern beans, drained and rinsed
1 bunch kale, chopped
1 7-ounce package shirataki noodles, drained*

method

In a large saucepan or pot over medium-low, warm oil. Add onion; stir. Cook for 5-7 minutes, until the onions begin to brown. Add carrots and celery; cook for 3-5 more minutes, until the vegetables soften.
Add turmeric, garlic, ginger, and cayenne; stir until the vegetables are coated. Cook for 1 minute, until fragrant.
Add broth, water, salt, and pepper; stir. Bring to a boil; reduce heat to low. Add cauliflower. Cover and simmer for 10-15 minutes, until cauliflower is tender.
When the cauliflower is fork tender, add beans, kale, and noodles. Cook until the kale is slightly wilted. Serve hot.

Day 7

Breakfast

Porridge with blueberry compote

Ingredients

6 tbsp porridge oats
just under ½ x 200ml tub 0% fat Greek-style yogurt
½ x 350g pack frozen blueberries
1 tsp honey
(optional)

method

Put the oats in a non-stick pan with 400ml water and cook over the heat, stirring occasionally for about 2 minutes until thickened. Remove from the heat and add a third of the yogurt.
Meanwhile, tip the blueberries into a pan with 1 tbsp water and the honey if using and gently poach until the blueberries have thawed and they are tender, but still holding their shape.
Spoon the porridge into bowls, top with the remaining yogurt and spoon over the blueberries.

lunch

kale and brussel sprouts salad

ingredients

1/4 cup fresh lemon juice
2 tablespoons Dijon mustard
1 tablespoon minced shallot
1 small garlic clove, finely grated
1/4 teaspoon kosher salt plus more for seasoning
Freshly ground black pepper
2 large bunches of Tuscan kale (about 1 1/2 pounds total), center stem discarded, leaves thinly sliced
12 ounces brussels sprouts, trimmed, finely grated or shredded with a knife
1/2 cup extra-virgin olive oil, divided
1/3 cup almonds with skins, coarsely chopped
1 cup finely grated Pecorino

method

Combine lemon juice, Dijon mustard, shallot, garlic, 1/4 teaspoon salt, and a pinch of pepper in a small bowl. Stir to blend; set aside to let flavors meld. Mix thinly sliced kale and shredded brussels sprouts in a large bowl.

Measure 1/2 cup oil into a cup. Spoon 1 tablespoon oil from cup into a small skillet; heat oil over medium-high heat. Add almonds to skillet and stir frequently until golden brown in spots, about 2 minutes. Transfer nuts to a paper towel¿lined plate. Sprinkle almonds lightly with salt.

Slowly whisk remaining olive oil in cup into lemon-juice mixture. Season dressing to taste with salt and pepper. DO AHEAD: Dressing, kale mixture, and toasted almonds can be prepared 8 hours ahead. Cover dressing and kale mixture separately and chill. Cover almonds and let stand at room temperature.

Add dressing and cheese to kale mixture; toss to coat. Season lightly with salt and pepper. Garnish with almonds.

Dinner

Chicken, Cauliflower, Coconut, Kale Soup

Ingredients

2 tablespoons coconut oil
1 medium sweet onion, finely chopped
2-3 garlic cloves, finely chopped
3 ripe tomatoes, finely chopped
1 medium head cauliflower, stemmed and cut into bite-size florets
4 cups of chicken stock
1/4 tsp cayenne pepper
1 cup chopped kale
3-4 cooked, chopped chicken breasts
2 teaspoons ginger paste
1 tablespoon cumin powder
1 tablespoon coriander powder
1 teaspoon turmeric powder
1 can full-fat, unsweetened coconut milk
1 teaspoon sea salt

method

In a medium stock pot, heat the coconut oil for 30 seconds on medium heat.
Then add the onions and garlic and cook for another minute. Add the tomatoes, stir and cook for a few more minutes until the tomatoes soften.
Add the rest of the ingredients and stir together. Cover the pan and simmer for about 15 minutes, stirring every 5 minutes to keep from burning.
Ladle the soup into 4 serving bowls and enjoy! Leftover soup can be stored in air-tight container and saved for lunch the next day.

This 7 day meal plan will not only help you naturally regulate cholesterol levels and lower high blood pressure, but will also offer many other health benefits. For example, while garlic is said to cut lung cancer risk, kale has been reported to improve skin health, and help ending constipation issues. For more ideas on how to lower high blood pressure naturally click here. If you are interested in supplements that help regulating cholesterol levels and lower high blood pressure, you may want to read this.

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