Todays Healthy Breakfast to lower Blood pressure and cholesterol

I tried a new homemade recipe of my own. I made mixed grains and added in red beans and cooked them in a slow cooker in enough amount to last for a week for breakfast. I had one cup of whole grains ( brown rice, barley, quinoa) and red beans cooked for breakfast ( microwaved for warmth ) and added 1/2 cup of blueberries and a banana.
grains and beans is about

 7.4 grams of healthy fiber, and at least 14 grams of protein. 9.6 grams of unsaturated fat.

The blueberries provide an extra 5.4 grams of fiber

The bannana adds three more grams of fiber

The fiber is to help lower cholesterol

The high potassium in the banana is to help lower blood pressure

THe total calories of about 400 calories for this meal is to help me lose weight ( present weight 180- and my goal weight is 160) to also lower my blood pressure

Goal is to add exercise or activity today after work for at least 20 minutes and to plan my activity one day in advance.

This meal is about 400 calories with 18 grams of fiber, 15 grams of protein and all complex carbohydrates with no processed or simple sugars.


This high fiber meal would be excellent for people experiencing irritable bowel, because the fiber would prevent cramping, lessen diarrhea and improve constipation

This is also an example of using portion control in meal preparation

In terms of weight loss and diabetes, this meal would be ideal for a diabetic because the high fiber content and complex carbohydrates would cause a slow steady release of sugar into the blood and not a spike as with processed carbs.


Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s