High blood pressure or hypertension, is the increase of blood pressure inside the arteries that if left untreated can lead to stroke and cardiovascular disease. High cholesterol on the other hand, is an excess of lipids in the blood that can accumulate in the walls of the circulatory system thereby increasing the risk of heart attack or stroke. Both hypertension and high cholesterol are inherited to some extent, however, making significant changes to your eating habits can also lower these numbers and also lower your risk for certain diseases.
Step 1
Emphasize eating whole grain products rather than highly processed foods that don't contain fiber. If you have high cholesterol, oatmeal is particularly important. Oatmeal is a source of soluble fiber, which can lower your LDL or "bad" cholesterol. They recommend you consume daily 5 to 10g of soluble fiber, which is easy to reach with just a serving of oatmeal and a couple of pieces of fruit each day. Additionally, a 2001 study cited by the American Heart Association found that increased intake of soluble fiber and dietary protein lowered the blood pressure of individuals who had hypertension.
Step 2
Eat at least two servings of fatty fish every week. Fatty fish such as mackerel and salmon contain omega-3 fatty acids, which can lower both your cholesterol and blood pressure. These important nutrients can also prevent the development of blood clots that can lead to a stroke. Prepare the fish by baking or grilling it but avoid frying, which requires the addition of unhealthy fats. If you're not a fan of fish, you can also use flaxseed or canola oils in your foods to add omega-3 fatty acids into your diet.
Step 3
Snack on a handful of nuts each day. Choose dry, roasted nuts with no added sugar or salt and divide them into single portions in plastic sandwich bags for a handy snack. A serving of nuts every day can lower your risk of cardiovascular disease. The polyunsaturated fats that occur naturally in nuts also protect the health of your blood vessels. Adding a serving of nuts to your diet can help keep you from feeling hungry so that you avoid convenience foods that contain significant amounts of unhealthy fats, salt and sugar. Avoiding these kinds of foods will help you lose weight and can help lower your blood pressure.
Step 4
Replace highly processed, high fat, high sugar foods in your diet with fresh fruits, vegetables, whole grain products, lean meats and dairy. A 2001 study cited by the American Heart Association found that the DASH diet, a diet developed for individuals with hypertension, effectively lowered blood pressure in individuals diagnosed with hypertension. In addition, if you have high cholesterol, this kind of dietary change will help lower it.
Step 5
Consume at least 2g of plant sterols daily. Plant sterols are added to several foods such as orange juice and yogurt drinks and can help your body block the absorption of cholesterol. Additionally, foods that contain added plant sterols also tend to be low in sodium and high in nutritional value, which can help you lose weight and lower your blood pressure. Check nutrition labels for the presence of added plant sterols.
References
- MayoClinic.com: Cholesterol: Top five foods to lower your numbers
- American Heart Association: DASH (Dietary Approaches to Stop Hypertension) Diet Is Effective Treatment for Stage 1 Isolated Systolic Hypertension
- FamilyDoctor.org: High Blood Pressure: Things You Can Do To Help Lower Yours
- FamilyDoctor.org: Nutrition: How to Make Healthier Food Choices
- American Heart Association: Dietary Protein and Soluble Fiber Reduce Ambulatory Blood Pressure in Treated Hypertensives
