This post follows my earlier post about my GP’s assessment of my health.
I forgot to mention than that he also prescribed a pill that combines Amlopidine, a calcium channel blocker, and Atorvastatin, which helps to reduce the amount of cholesterol in the blood.
I went back to my GP today. He didn’t have the results of the ultrasound, and the stress test hasn’t happened yet, but I told him I had made considerable changes to my diet and lifestyle. He tested my blood pressure again, and it came in at 121/79.
Happy with this progress, he asked what changes I’d made.
I thought it might be useful to others to see that.
Eliminate from diet
- butter, ghee, suet, lard, coconut oil, palm oil
- cakes, biscuits, buns, pastries, croissants
- fatty cuts of meat
- sausages
- bacon, ham, salami, chorizo, pancetta
- pies, quiches, sausage rolls,
- cream, crème fraiche, sour cream
- ice cream
- coconut milk, coconut cream
- milkshakes
- chocolate, chocolate spreads
- deep-fried takeaway foods
- added sugar
- added salt
Reduce intake (max per day)
- 1 slice low fat cheese
- 30 ml skim milk
- Small serve low fat yoghurt
- 1 slice wholegrain bread
- 1 boiled egg
- 1 coffee
- 1 whisky
- 2 x glass reduced or zero alcohol wine
- 1 x no alcohol beer
- apples, oranges, bananas, berries, melons
- spinach, kale, broccoli, cauliflower, carrots
- brown rice, quinoa, oats
- beans, lentils, peas, chickpeas
- salmon, mackerel, tuna, sardines
- skinless chicken, poached
- avocado, tomato, capsicum
- nuts, seeds, olives
- canola, sunflower, soybean, olive oil
- green tea
Increase intake
Sleep and exercise
- min 7 hours sleep
- 15 min stretching
- 15 min exercise bike
- 15 min weights
- 5 min skipping
That’s the plan and I have to say it’s perfectly achievable for me.
Maybe it’ll help you, too.