🫀From Chips to Chia: What I Eat Now to Keep My Cholesterol and BP in Check

Water is bae .Add some cucumbers 
And watch your heart say “shap shap”

Because meds aren’t the only option -your fridge can help too .

I Was Out of Breath… and I Was Just Boiling Eggs

That’s when I knew something wasn’t right.

Not gym. Not running. Just boiling eggs. And I was breathing like I’d done hill sprints in a taxi rank.

Add that to the dizzy spells, random chest pressure, and the way my jeans stopped cooperating — and I finally dragged myself to the clinic.

The results?

High blood pressure. High cholesterol.

And I hadn’t even hit 40.

My doctor gave me that look — you know the one that says, “Sis, your lifestyle needs a reboot.”

So I made a decision: before I start popping pills every day, let me try fixing what’s on my plate.

I started researching real foods — local, affordable, and good for the heart.

Not those expensive imported berries or powders with names I can’t pronounce. I’m talking pilchards, garlic, oats… vibes we know.

Here’s what I found — and what’s actually been helping me keep my numbers in check.

When your groceries looks this good ,heart health
Comes easy

🥑 1. Avocados – Not Just for Boujee Brunch

Avos are packed with healthy fats that actually help lower bad cholesterol (LDL) and raise the good kind (HDL).

They’re also rich in potassium — which helps manage blood pressure, sometimes even better than bananas.

I use them in smoothies,slap them on toast or just sprinkle lemon and black pepper . Simple .

U them in smoothies, slap them on toast, or j

🌾 2. Oats – The Humble Heart Helper

Forget fancy cereals. Oats are rich in beta-glucan, a fiber that literally helps remove cholesterol from your body.

Plus, they keep you full and stabilize blood sugar.

I add cinnamon,banana,and dash of honey .its my comfort bowl .

🥬 3. Leafy Greens – Spinach, Kale, Moringa (Yebo!)

Greens are loaded with nitrates — they help relax your blood vessels and drop your BP naturally.

Also packed with antioxidants for overall heart health.

I throw spinach into everything-eggs ,smoothies ,stew.moringa powder goes in my tea . It’s giving “village powder”

🐟 4. Fatty Fish – Omega-3s for the Win

Pilchards, sardines, salmon (if you’re feeling fancy) are amazing for reducing inflammation and lowering cholesterol.

Canned pilchards in tomato sauce?A whole budget friendly heart meal . I make it with pap or slap chips ( Don’t judge it’s my balance 😅)

🍅 5. Tomatoes – Cooked is King

Tomatoes have lycopene, which helps lower LDL cholesterol. Cooked tomatoes actually release more lycopene than raw.

I add them to everything- stews ,soups ,pasta sauces.Bonus : they are great for your skin too .

🧄 6. Garlic – Strong Smell, Strong Benefits

Garlic is known to help lower blood pressure by relaxing blood vessels and improving blood flow.

I crash it fresh and throw it in everything .Even tea with ginger when I’m serious -serious .

🍌 7. Bananas – Cheap and Powerful

High in potassium, bananas help balance out the effects of salt and lower blood pressure.

Perfect for energy, too.

I use them in smoothies ,oats or just eat one before

A walk.

🥕 Want More Glow-Up Foods?

If you’re trying to eat clean and still enjoy your food, check out the foods that helped me feel and look better inside-out:

👉 Glow-Up Diet: 10 Organic Foods That Changed My Body and Skin

💧Bonus Tip: Water. Don’t Sleep On It.

Sometimes I was dizzy because I was simply dehydrated.

Now I carry a bottle everywhere. Add lemon, cucumber or mint when I’m feeling classy. 😂

🛒 Grocery List (Budget-Friendly)

• Jungle Oats (R30–R40)
• Avocados (R10–R20 each, in season)
• Fresh spinach (R10–R15)
• Garlic (R5–R10)
• Canned pilchards (R20–R25)
• Bananas (R20–R30)
• Tomatoes (R20–R30)
• Moringa powder (R70+, optional)

🧠 Understand What Your Body Really Needs

Changing what I eat also meant understanding why I was eating certain things.

If you’re still figuring out how carbs, proteins, and fats work — this post breaks it down in a simple way:

👉 Understanding Macronutrients: How I Finally Balanced My Meals

🌿 Final Thoughts

I still slip up. I still love a Kota now and then.

But I also love waking up without headaches, fitting into my jeans again, and knowing my heart is doing less work.

This journey is personal. No shame. No guilt.

Just small, affordable steps that are actually sustainable.

💬 Let’s Chat:

Have you made food changes because of health scares or blood pressure issues?

What’s helped you the most — or what’s been the hardest to let go of?

Drop a comment. Let’s share and learn from each other.

📝 Disclaimer: This post is based on personal experience and research. Always consult a healthcare provider before making any big changes to your diet or lifestyle.