High blood pressure and high cholesterol raise your risk for having a heart attack or stroke, among other medical conditions. About one in three adults in the United States has high blood pressure, according to the American Heart Association. Thirty-five million Americans have cholesterol levels high enough to put them at significant risk for heart attacks. The best treatment plan for high blood pressure and high cholesterol starts with a healthy diet.
Anatomy
High blood pressure, or hypertension, and high blood cholesterol levels are strongly associated with heart disease. A diet high in fat, cholesterol, salt and calories leads to hypertension and high blood cholesterol. Excess cholesterol builds up inside blood vessels. This accumulation injures arterial walls and narrows the space blood has to flow inside blood vessels, increasing blood pressure and preventing blood from flowing to all the vital organs, including the heart. Hypertension further injures arteries by exerting excess pressure against them. The best diet for hypertension and high cholesterol is one that reduces both blood pressure and blood cholesterol, preventing further injury to the heart and blood vessels.
DASH
Health professionals like those at Mayo Clinic recommend the DASH diet. DASH stands for Dietary Approach to Stopping Hypertension. The DASH diet also reduces blood cholesterol levels. This diet emphasizes proper portion sizes and eating a variety of food to gain all the nutrients your body needs without excess calories, fat and salt.
Focus
Salt has a dramatic impact on blood pressure. The standard DASH diet recommends less than 2,300 mg of sodium each day. A 1,500 mg sodium version of DASH is available for those with high blood pressure, is middle aged or has other risk factors for heart disease, such as obesity or high cholesterol levels. The DASH diet features smaller portions of lean meats to reduce saturated fat and cholesterol. DASH diet focuses on nutrients known to reduce blood pressure, such as calcium, magnesium and potassium. This diet does not allow for alcohol consumption because of the role alcohol plays in hypertension.
Diet
Eat 6 to 8 servings of whole grains each day. A single serving might be a slice of whole wheat bread, an ounce of dry cereal or a cup of cooked brown rice or pasta. Get 4 to 5 servings of vegetables each day, and another 4 to 5 servings of fruit. A serving of chopped fruits or vegetables measure one half cup. Fruits and vegetables are naturally low in fat, calories and salt so avoid cooking or topping them with butter, salt or cream. A DASH diet recommends two to three servings of dairy each day. Choose low-fat, low-sodium versions of dairy products, like skim milk or unsalted butter, whenever possible. Eat 6 or fewer servings of lean meat each day. Opt for cold water fish, like salmon and mackerel, at least twice a week. A handful of nuts 4 or 5 times a week is healthy. Choose healthy oils, like olive and canola oils, over saturated and trans fat. Reduce sweets to 5 servings a week. A single serving of sweets includes a cup of lemonade or a tablespoon of sugar or jelly. Choose low fat, sodium-free snacks.
