High blood pressure and high cholesterol present two risk factors for heart disease. Although some conditions affecting heart health remain beyond your control -- your age, sex and medical history, for example -- you can make changes in your diet to reduce your blood pressure and cholesterol. Lifestyle changes can also help. Exercise regularly and, if you smoke, stop. If you drink alcohol, do so in moderation.
Numbers to Consider
Aim to keep your total cholesterol reading below 200 mg/dL and your blood pressure no higher than 120/80 mmHg. Your risk of developing heart disease doubles if it reaches 240 mg/dL, and your blood pressure reaches the hypertension level if either the top number in your reading -- your systolic blood pressure -- reaches 140 or your bottom number -- your diastolic blood pressure -- reaches 90.
Dietary Guidelines
A diet to reduce blood pressure and cholesterol includes low amounts of saturated and trans fat, high amounts of potassium and fiber, less sugar and more healthy oils, such as those found in fish, nuts, seeds and olive oil. MayoClinic.com recommends you limit your intake of saturated fat to between 16 and 22 g daily and your trans fat intake to 2 g or less to lower your cholesterol. To reduce blood pressure, keep your sodium intake to 2,300 mg or less daily and include 4,700 mg of potassium. Adding fiber to your diet can improve both your blood pressure and cholesterol. Men should include 38 g of fiber and women 25 g a day.
Fruits and Vegetables
Plant foods contain fiber, and most contain little or no saturated fat -- coconut and tropical oils are the exceptions. Many plant foods also contain high amounts of potassium. Increasing your consumption of fruits, vegetables, whole grains and legumes can help improve both your cholesterol and blood pressure numbers. Some good choices include sweet potatoes, bananas, baked potatoes with their skins, beans, fruits with edible seeds or skins, oatmeal, wheat bran, spinach and kale. Avoid canned vegetables or choose low-sodium varieties to decrease your sodium consumption.
Protein
Your choices of protein affect your intake of saturated fat. Avoid cooking meats with butter, margarine or shortening, which add saturated fat and trans fat to your meals. Cooking with salt increases the sodium, so avoid salt-heavy sauces. Processed meats, including bacon and deli meats may also contain high amounts of sodium, so avoid them. Heart-healthy protein choices include salmon, halibut, skinless chicken, low-fat or nonfat dairy, tofu and beans. Cow and soy milk provide potassium. Keep servings of meat to about 3 to 3 1/2 oz.
References
- American Heart Association; Understanding Blood Pressure Readings; April 2011
- MayoClinic.com; High Cholesterol; June 2010
- American Heart Association; About High Blood Pressure; April 2011
- MayoClinic.com; Healthy Diet: End the Guesswork With These Nutritional Guidelines; February 2011
- American Dietetic Association; Potassium Power!; Joan Salge Blake; August 2010
- American Dietetic Association: Health Implications of Dietary Fiber; October 2008
