High blood pressure and high cholesterol elevate your chances of developing cardiovascular disease. Cholesterol levels that measure more than 200 mg/dL -- milligrams per deciliter of blood -- and blood pressure readings above 120/80 mmHG -- millimeters of mercury -- rank high. Changes in your diet can help reduce both of these risk factors.
Recommendations
Dietary measures to lower cholesterol include reducing saturated fat intake to no more than 16 g to 22 g daily and trans fat to no more than 2 g daily. You can keep your sodium intake to no more than 2,300 mg daily and include 4,700 mg of potassium to help reduce high blood pressure. Adding fiber to your diet can help lower your blood pressure and cholesterol. The American Dietetic Association recommends that men include 38 g of fiber and women 25 g in their daily diets.
Breakfast
High-fiber, low-fat, low-salt and high-potassium breakfast choices include oatmeal cooked with non-fat milk or soy milk, topped with a handful of almonds and a sliced banana; an egg white omelet with a diced baked potato, onion, green pepper and 1 oz. of low-fat cheese; 1 cup of non-fat plain yogurt, sweetened with 1 tsp. of molasses and topped with sliced banana, blackberries and wheat germ; and a smoothie containing cooked sweet potatoes, non-fat milk, ice and pumpkin pie spice.
Lunch
Lunch choices conducive to lowering cholesterol and blood pressure include a turkey sandwich on multi-grain bread topped with spinach, tomato and mustard with a banana for dessert; a salad of mixed greens, strawberries, blackberries, pine nuts and pecans in a balsamic vinegar and olive oil dressing; a bowl of bean soup with a glass of non-fat milk and an apple; or black beans served over brown rice and topped with diced tomato and 1 oz. of low-fat cheese. To keep your sodium intake low, don't add salt to your food, and avoid salty condiments and dressings.
Dinner
For dinner, consider trying whole wheat pasta in a marinara sauce and leafy green vegetables; a stir-fry dish with 3 oz. of skinless chicken, broccoli, spinach, onions, sprouts and celery served over brown rice; 3 oz. of halibut sprinkled with almonds and served with a medley of vegetables; or 3 oz. of sirloin with a baked potato and broccoli. If you want bread with dinner, choose whole grain varieties. Try dipping your bread in olive oil rather than spreading it with butter or margarine.
References
- MayoClinic.com; High Cholesterol; June 24, 2010
- American Heart Association; Understanding Blood Pressure Readings: About High Blood Pressure; 2011
- MayoClinic.com: Healthy Diet: End the Guesswork With These Nutrition Guidelines; February 22, 2011
- American Dietetic Association, Eat Right; Potassium Power; Joan Salge Blake; August 1, 2010
- American Dietetic Association, Eat Right: Health Implications of Dietary Fiber; 2008
- University of California San Francisco; Cholesterol Content of Foods; February 2, 2011
