Though high cholesterol and high blood pressure are two separate disorders, many people find themselves dealing with both conditions. This is largely due to the fact that some of the same lifestyle choices often contribute to the gradual rise in cholesterol and blood pressure, including poor diet, lack of exercise and excess weight. Many times, before any sort of prescription medication is used to lower your cholesterol levels and blood pressure, doctors recommend dietary changes to improve your health.
Step 1
Cut around 3,500 calories from your weekly diet, which is approximately 500 calories a day. According to the Mayo Clinic, cholesterol and blood pressure are both affected by your weight, so losing extra weight can often lower both levels. If you lose as little as 5 lbs., you can see an improvement in cholesterol and blood pressure levels.
Step 2
Limit saturated fat, trans-fatty acids and dietary cholesterol. All three of these substances found in foods can raise cholesterol levels, which can eventually lead to an elevation in blood pressure. Try to keep saturated fats and trans-fatty acids under 7 percent and 1 percent of your total calories each day, respectively. Dietary cholesterol consumption should be under 300mg.
Step 3
Limit sodium consumption. While sodium doesn't necessarily affect cholesterol, it does impact blood pressure, which can affect your attempts to lower of low-density lipoproteins, or bad cholesterol, in your bloodstream, according to the National Heart, Lung & Blood Institute. Try to keep your sodium intake to fewer than 1,500mg each day.
Step 4
Eat more fruits, vegetables, legumes and whole grains. These healthier food options can improve both cholesterol and blood pressure. Not only are they free of trans-fatty acids and dietary cholesterol, but they also contain lots of fiber and have very little sodium and saturated fat. Fiber is an important nutrient in the management of cholesterol and blood pressure.
Step 5
Swim, bike, run or walk at least 30 minutes a day most days of the week. These types of physical activities help to manage weight, which can affect both conditions, as well as directly lower cholesterol levels and blood pressure.
Step 6
Reduce your consumption of alcohol. Both cholesterol and blood pressure can rise due to excessive alcohol use, so take strides to use moderation with beer, wine and spirits. Men should have no more than two drinks and women no more than one drink a day.
Tips and Warnings
- If you're currently suffering from high cholesterol, high blood pressure or both, make sure to talk to your doctor about regular screenings. As you make dietary as well as other lifestyle changes, you want to track both readings to ensure the steps are proving successful. One drink is considered 12 oz. of beer, 3 oz. of wine or 1.5 oz. of liquor. Quit smoking if you're trying to improve your cholesterol and/or blood pressure. Tobacco can raise both levels in most people.
- Consult your doctor before making these (or any other) dietary changes and exercise suggestions to improve cholesterol levels and blood pressure.
