Eating healthy nutritious foods can help lower blood cholesterol, blood sugar and blood pressure -- all of which are needed to sustain health and prolong life. People suffering from high cholesterol, high blood sugar or high blood pressure may benefit from changing to a diet low in salt, sodium, sugar, saturated fats, cholesterol and trans fats. In addition, eating a diet rich in iron and vitamin C may help reduce the risk for developing iron-deficiency anemia, which decreases red blood cells.
Step 1
Reduce the consumption of foods that contain cholesterol, saturated fats and trans fats. Eating foods that contain these fats can increase levels of low-density lipoprotein, or "bad" cholesterol, as stated by the American Heart Association. Foods that may contain these fats are processed snack foods, meat and candy.
Step 2
Eat more oats. According to MayoClinic, oatmeal is a source of soluble dietary fiber, which works to reduce "bad" cholesterol. Eating up to 1.5 cups of cooked oatmeal will provide you with 6 grams of soluble fiber. The recommended amount of fiber to consume per day is 10 grams.
Step 3
Eat fatty fish such as salmon, sardines and tuna to increase your intake of omega-3 fatty acids. Omega-3 fatty acids help to reduce blood pressure and the risk of developing blood clots.
Step 4
Eat foods that contain iron, such as red meat, liver and fortified cereal. Foods that contain iron can help you to prevent iron deficiency anemia. This is a medical condition that causes a decrease in red blood cells.
Step 5
Eat plenty of fruits, vegetables and low-fat dairy, these foods will help lower blood pressure according to MedlinePlus.
Step 6
Reduce your consumption of refined carbohydrates, such as sugar, white potatoes, white rice or white flour, which can cause a spike in insulin levels. A rapid rise in your insulin continuously over time can cause insulin resistance, which may lead to type 2 diabetes. Increased insulin raises blood triglycerides and promotes fat storage. According to Dr. Ben Kim, a rise in blood insulin can also lower HDL "good" cholesterol levels, which can increase the instance of heart attacks or respiratory problems.
Tips and Warnings
- If you have taken your blood pressure and it is high or prehypertension, follow up with your physician, in addition to taking the measurements above. If you are diagnosed with anemia, your physician may suggest that you take iron supplements in addition to you eating foods that contain iron.
- Symptoms of hypertension--high blood pressure--include: confusion, ear noise, fatigue, headache, irregular heartbeat, nosebleed and visual disturbances. Symptoms of iron deficiency anemia are: brittle nails, fatigue, pale skin, shortness of breath and weakness. Symptoms of hyperglycemia--high blood sugar-- are: high blood glucose, frequent urination and increased thirst.
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