The Centers for Disease Control and Prevention says that cardiovascular disease, heart attack and stroke kill more than 800,000 Americans yearly, and that high blood pressure and high cholesterol are two of the main causes for these conditions. Elevated low-density lipoprotein, or LDL, is especially damaging to blood vessels and may also have a role in causing high blood pressure, or hypertension. Both high LDL and hypertension may respond very well to lifestyle changes such as eating a healthy diet, exercising regularly and controlling your weight. Consult your doctor to develop a plan that is appropriate for you.
LDL
LDL is often called bad cholesterol because high levels can produce artery-blocking deposits called plaque that may interfere with blood flow and damage blood vessels. The American Heart Association recommends that total cholesterol be no higher than 200 mg/dL and that LDL be maintained below 100 mg/dL. Higher levels than these raise your risk of eventually developing heart disease. Developing arterial plaque also decreases the elasticity of vessels and may predispose you to hypertension.
Hypertension
Blood pressure measures the force of blood against arterial walls when the heart beats and between beats. The National Heart, Lung and Blood Institute says that one in three American adults has hypertension. Any blood pressure reading of 140/90 or higher is considered too high, indicating hypertension. Blood pressure tends to increase with age in both men and women, although this generally occurs at a younger age in men than in women. For most people, lifestyle changes can reduce both hypertension and high LDL levels.
Dietary Fat and Salt
Changing your diet may be very beneficial for both hypertension and high LDL. The NHLBI recommends a plan called Dietary Approaches to Stop Hypertension, or DASH, which includes avoiding saturated fats and eating low-fat foods. Replace marbled red meats such as steak and hamburger with skinless poultry and fish, and choose low-fat dairy products or soy-based substitutes over full-fat milk, yogurt and cheese. The DASH plan is also low in salt, which is associated with hypertension. Reduce salt in recipes, choose low-salt processed or canned foods and avoid using table salt at meals. The DASH plan is also an excellent starting point to lower levels of LDL.
Dietary Fiber
Eating lots of fruits and vegetables that are rich in fiber may help lower your LDL levels. Foods high in soluble fiber are especially good choices since soluble fiber specifically reduces blood cholesterol. Choose fruits such as apples, citrus fruits, bananas and berries that are rich in this type of fiber. Vegetables such as potatoes, winter squash and legumes also provide lots of soluble fiber, as do grains such as oats and barley. The American Heart Association suggests that you add high-fiber foods to every meal, increasing the amount gradually to avoid digestive upset.
Other Strategies
Exercise also has a role in reducing hypertension and lowering LDL levels. The American Heart Association suggests you include 30 minutes of moderate to strenuous exercise daily, and states that every hour of exercise may increase your life expectancy by two hours. Weight control is another strategy to improve your blood pressure and cholesterol levels, with a body mass index, or BMI, goal of less than 25. Consult your doctor to discuss the best options to keep your LDL and blood pressure at healthy levels.
References
- National Heart, Lung and Blood Institute: What is High Blood Pressure?
- American Heart Association: What Your Cholesterol Levels Mean
- MayoClinic.com: High blood pressure (hypertension)
- Centers for Disease Control and Prevention: High Blood Pressure and Cholesterol
- MayoClinic.com: Cholesterol: Top 5 foods to lower your numbers
- American Heart Association: Make Healthy Food Choices
