Nutrition habits have a direct affect on physical health and wellness. Healthy eating plans can reduce the chance of developing chronic high blood pressure and problems with cholesterol. High blood pressure occurs when blood is forced through the arteries at a rate higher than normal causing decreased blood flow and arterial blockage. Cholesterol becomes a problem when low density lipoprotein levels accumulate in the blood vessels and cause narrowing. High blood pressure and high cholesterol can both result in significant health problems such as heart attack, stroke and cardiovascular disease.
Step 1
Cut down on salt in your diet. Salt contains sodium, the substance that causes blood pressure to increase. Eating too much salt results in the body retaining extra water, which increases blood pressure and stresses the heart and blood vessels. The recommended daily intake of sodium is no more than 2,300 mg a day, according to the Cleveland Clinic. Cut down on salt by using spices such as pepper, garlic or basil to flavor foods. Read nutrition labels for sodium servings and try to purchase foods that are low sodium, unsalted or sodium free. Foods that are processed, canned and frozen tend to contain more sodium for preservation.
Step 2
Buy fresh fruits and vegetables. The American Heart Association suggests buying fresh food such as fruits and vegetables to reduce the risk of high sodium and sugar content contained in processing the foods. Prepare vegetables by steaming to retain nutritional value.
Step 3
Use the DASH diet plan. The Dietary Approaches to Stop Hypertension diet is a method of eating to reduce blood pressure through utilizing serving portions from the food groups and preparing the foods healthfully to maintain nutritional value. The National Heart Lung and Blood Institute notes that the DASH diet has more daily servings of fruit, vegetables and grains, which increases intake of fiber for regulating digestion and keeping blood pressure low. Consult your physician about starting this diet plan for reducing blood pressure to determine daily caloric need and serving portions.
Step 4
Stop eating saturated and trans fats. MayoClinic.com notes that saturated and trans fats are a primary culprit in causing cholesterol to damage the blood vessels. Read nutrition labels and choose foods low in bad fats. Raise high density lipoprotein, or good cholesterol, levels by eating foods with monounsaturated or polyunsaturated fats such as, nuts and fish. Foods containing omega-3 fatty acid aid in building good cholesterol, which helps remove the bad cholesterol from the blood vessels.
Step 5
Eat more seafood and less fatty red meats. Seafood, such as tuna, salmon and tilapia, is lean and contains healthy omega acids for lowering blood pressure and keeping cholesterol out of the arteries. Red meats often contain high levels of fat content and sodium. Cut away the fat from steaks prior to preparation. Try to eat more chicken and poultry and bake or grill meats rather than frying them.
Tips and Warnings
- Drink alcohol in moderation. Excessive alcohol use raises blood pressure. Use skim milk instead of whole milk to cut down on fat intake.
- Gaining weight can increase blood pressure and is correlated with eating unhealthy foods which raise cholesterol levels.
