The One Where I Lower my LDL Cholesterol and Blood Pressure with Diet and Exercise

Well, over the last month I have been diagnosed with hypertension and have elevated levels of LDL cholesterol, YAY for loving food, being stressed, and getting older. I guess it is time to make some changes.

Through research and discussion with my doctor, I am going to take a low dose of high blood pressure medication, increase my physical activity, and eat a well balanced diet based on DASH (Dietary Approaches to Stop Hypertension).

What does this look like each day?

Physical Activity: 15 minutes of walking, 15 minutes of Peloton, and 15 minutes of Yoga


I do not do well with long periods of activity, I get bored (unless its reading – I can read for 3.5 hours straight without even realizing the time that goes by). So I am bringing it to several types throughout the day. Peloton & Walking in the morning/lunchtime and then Yoga in the evening. I will be pairing this with a meditation session and bubble bath as well.

High Blood Pressure Medication: 25 mg of each morning

Well Balanced Diet:

Breakfast:
coffee
fruit juice or serving fruit
yogurt or milk
toasted whole wheat bread or bran cereal

Note: If having a smoothie (fruit, milk, powder) fruit juice or serving fruit add 1/2 cup rolled oats, spinach & banana

Lunch:
lean meat, boiled egg or fish (tuna)
whole grain roll, bread, or crackers
serving fruit
salad, cucumbers, peas, spinach
tomato juice

Snack:
1/3 cup nuts, legumes, and seeds
1/4 cup dried fruit (apricots, mango)
Whole Grain Crackers
Cheese (low fat 3 dice)
coffee

Dinner:
lean meat or fish (halibut)
Choose One: whole wheat pasta, potato, lentils, kidney beans, pinto beans, or wild/brown rice
veggie or salad (2 veggies)
fruit
whole grain roll

Dessert:
whole grain popcorn, whole fruit popsicles, or frozen yogurt

To answer the question I know you are going to ask, am I still completing my Jeanie Jo & Joanna Project?

Yes!!! Once my husband and daughter are back (first week in August) we will be completing a Magnolia Table cookbook item at least once a week and will be served alongside this new menu plan.

Guess I better go use my Peloton!

a latte of blessings and giggles until next time,

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