Cholesterol is a substance your body makes naturally that also occurs in some foods. Too much cholesterol in your blood causes it to stick to the walls of your arteries, narrowing or blocking them, and increasing your risk of heart disease, heart attack and stroke. Blood pressure is the force of blood against the walls of your arteries, says the U.S. Department of Health and Human Services. High blood pressure requires your heart to work extra hard, making it more susceptible to damage and failure. You can easily make changes to your diet to lower both your cholesterol and blood pressure, but consult your doctor before doing so.
Oatmeal and Whole-Grain Bread
According to the Mayo Clinic, oatmeal contains soluble fiber, which reduces LDL, or "bad," cholesterol levels. Intake of 5 to 10 g of soluble fiber a day can decrease both your total and LDL cholesterol levels. Foods high in soluble fiber include apples, pears and prunes. The U.S. Department of Health and Human Services also suggests a high-fiber diet including whole grains, such as whole-grain bread, to lower your blood pressure. Whole grains contain magnesium as well, an important mineral that works to keep your blood pressure normal.
Walnuts and Sunflower Seeds
Walnuts, along with other nuts such as almonds, hazelnuts and peanuts, can reduce blood cholesterol, says the Mayo Clinic. Walnuts also help keep your blood vessels healthy. Many nuts can reduce your risk of heart disease as well. Some seeds, like sunflower seeds, along with nuts, dried beans and peas contain potassium, which can lower blood pressure. Since nuts tend to be high in calories, eat unsalted varieties in small amounts.
Turkey and Salmon
The National Heart Lung and Blood Institute suggests choosing the leanest meats, such as fish and skinless turkey and chicken, to help lower your cholesterol. Limit the total amount of lean meat you eat to less than 6 oz. per day, since even the leanest varieties contain cholesterol. Fish such as salmon, albacore tuna and halibut are high in omega-3 fatty acids, which can reduce your blood pressure and risk of developing blood clots.
Foods to Avoid
If you are looking to decrease your cholesterol and blood pressure, cut back on the total fat you eat, especially saturated and trans fats, says the Mayo Clinic. Saturated fats, like those in meat and dairy products, raise your total cholesterol. Trans fats, found in some margarines, cookies, crackers and cakes, raise your LDL cholesterol, while lowering your HDL, or "good," cholesterol. Choosing low-fat foods will also help you lose weight, which can lower both your cholesterol and blood pressure.
References
- MedlinePlus: Cholesterol
- U.S. Department of Health and Human Services: Your Guide to Lowering Blood Pressure
- Mayo Clinic: High Cholesterol: Top 5 Foods to Lower Your Numbers
- Palo Alto Medical Foundation: Tips to Lower Blood Pressure
- National Institute of Health Office of Dietary Supplements: Magnesium
- Harvard Medical School Family Health Guide: Potassium Lowers Blood Pressure
