Heart disease is the leading cause of death in the United States, and high blood pressure and cholesterol are contributing factors. While genetics plays a role in the development of both high blood pressure and cholesterol, certain lifestyle factors may help lower numbers. Consult a doctor before making changes to your diet.
Eat More Fruits and Vegetables
Fruits and vegetables are a major source of potassium, magnesium and fiber. High intakes of potassium and magnesium can help lower blood pressure, according to the Palo Alto Medical Foundation. In addition, the soluble fiber found in some fruits and vegetables, such as Brussels sprouts and oranges, prevents the body from absorbing cholesterol, decreasing blood cholesterol levels.
Limit Sodium Intake
Too much sodium in the diet causes the body to retain fluids. The additional fluids increase blood volume and pressure along the artery walls, causing the blood pressure to rise. The American Heart Association recommends limiting sodium intake to 1,500 mg a day. Eating fresh foods and eliminating table salt can help reduce sodium intake. The Palo Alto Medical Foundation says to choose more low-sodium food products and limit the intake of processed foods, such as luncheon meats, bacon, chips, salted pretzels and crackers.
Limit Saturated Fat Intake
High intakes of saturated fat lead to high blood cholesterol levels. The American Heart Association recommends limiting saturated fat intake to 7 percent of total calories. Saturated fat is primarily found in animal products. Choosing lean meats, such as poultry, lean beef, lean pork and fish, plus low-fat and fat-free dairy products, can help reduce saturated fat intake.
Eat More Oily Fish
Oily fish, such as salmon and albacore tuna, contain high amounts of omega-3 fatty acids. Omega-3 fatty acids have been shown to help reduce blood pressure and lower cholesterol, according to MayoClinic.com. The American Heart Association recommends two servings of oily fish a week for heart health.
Add Nuts to the Diet
Nuts help to reduce blood cholesterol levels, according to MayoClinic.com, and the polyunsaturated fats found in walnuts keep arteries and veins healthy. A handful of nuts a day is recommended by the Food and Drug Administration. Nuts are high in calories, however, and should replace other fats in the diet, such as butter or cheese.
Increase Calcium Intake
High intakes of calcium help to lower blood pressure, according to the Palo Alto Medical Foundation. Calcium is found in milk, yogurt, cheese, fortified orange juice, leafy greens and tofu. When choosing dairy foods as a source of calcium in the diet, choose low-fat and fat-free versions to limit the intake of saturated fat.
