The 30-Day Heart-Smart Kitchen — Soluble Fibre, Better Fats & a Daily Walk

Instant digital download. Nothing is shipped.

Here is exactly what happens after you pay. Within about a minute, an email arrives at the address you type at checkout. Inside it is your PDF and your audiobook. You download them, keep them for good, and can download them again any time. No app to install, no account to create, no subscription, nothing that renews.

If nothing has arrived after five minutes, check your spam folder, then write to adibeka130@gmail.com and a person will send the files to you by hand.

"Your cholesterol is high. Here is a statin." And that was the whole conversation.

Maybe you took it. Maybe you asked whether there was anything you could do yourself first, and got a leaflet about eating less fat, which is a 1980s answer to a question we understand a good deal better now.

This is thirty days of the part your doctor did not have twenty minutes to explain: what to actually put in the kitchen, and what to do with the twenty minutes after dinner.

The three phases

Phase 1 — Days 1 to 10: Bind and carry out.
Cholesterol leaves the body through the gut, and it leaves more easily when there is something there to carry it. Ten days of specific soluble fibres, in a sensible amount, at the right time of day: oats prepared a particular way, black fungus, aubergine, psyllium timing. Nothing is taken away in this phase. One thing is added.

Phase 2 — Days 11 to 20: Change what goes in.
Ten days of meals rebuilt around the fats that help, and away from the two that do most of the damage — and it is not the ones on the leaflet. Garlic prepared correctly, walnuts, green tea at the right temperature and hour, oily fish twice a week. Full plans and lists.

Phase 3 — Days 21 to 30: Move the heart.
Twenty minutes a day of the traditional slow movement sequence, plus the walking pattern — pace, duration, hour — that is about the quality of the walk rather than the calories in it.

What is inside

• The 30-day plan, one page per day
• 30 days of heart-friendly meal plans with weekly shopping lists
• The soluble-fibre timing card, printable, for the fridge door
• The 20-minute daily movement and walking protocol
• A printable tracker for weight, waist and resting pulse — the numbers you can actually watch between blood tests
• The two fats to remove and the four to add
• A one-page sheet to take to your next appointment
• The audiobook version of this guide, free

Who this is for

Adults told their cholesterol or triglycerides are high, on a statin or not, who would rather have a structured month than vague advice.

Who this is not for

Anyone with familial hypercholesterolaemia, and anyone thinking about stopping a prescribed statin. That is a decision for your doctor with your blood test in front of them, not for a book.

Straight answers

Can I stop my statin? No. Bring your next panel to your doctor and let them decide.
Do I have to give up eggs, butter or meat? No. Phase 2 changes proportions, not your identity.
When should I retest? Most readers ask for a panel at ninety days rather than thirty. Lipids move slowly, and one early test mostly just worries people.
Is there a printed book? No. Instant PDF plus the audiobook.

Read it for thirty days. If it does nothing for you, ask for your money back.

Not "if the file is broken." Not "if you have a good enough reason." Read it, use it for a month, and if it did not earn its place, send one line to adibeka130@gmail.com. The refund goes back the same day and you keep the files.

Or take all seven guides for $29.99

This is one of seven guides. The other six cover blood pressure, blood sugar, joints, nerves, memory and sleep. The same four foundations run through all of them, which is why they work better together than apart: circulation, inflammation, sleep, and what happens between meals.

All 7 guides, all 7 audiobooks, and the 90-day Master Plan that folds them into a single daily routine, for $29.99 instead of $69.93.

See the Complete Collection →

Please read this before you buy. This is educational material about food, movement and sleep habits drawn from traditional Chinese practice. It is not medical advice. It does not diagnose, treat, cure or prevent any disease, and it is not a substitute for the care of your doctor. Keep taking everything you have been prescribed, and speak to your doctor before changing your diet, your activity or your medication.