High blood pressure and cholesterol are the two main reasons people develop heart disease and stroke -- leading causes of death in the United States, according to the Centers for Disease Control and Prevention. Having high blood pressure means that the force required by your heart to pump blood throughout your body is excessive. High cholesterol levels reflects rich fat content in your blood. Fortunately, both conditions are preventable and reversible, typically through regular physical activity and a heart-healthy diet.
Cold-Water Fish
The oil in cold-water fish is a prime source of omega-3 fatty acids -- essential fats with anti-inflammatory properties. One of the best ways to prevent heart disease, according to the University of Maryland Medical Center, is eating a diet limited in unhealthy fats and rich in unsaturated fats, including omega-3 fatty acids, which can decrease blood fat accumulation and cholesterol levels, improve your blood pressure levels slightly and lower your risk for irregular heartbeats and sudden death. The American Heart Association recommends eating 3.5 oz. of fish at least twice per week. Varieties particularly rich in omega-3 fatty acids include mackerel, salmon, herring, lake trout, flounder, halibut, albacore tuna and sardines.
Whole Grains
In a study published in the "American Journal of Clinical Nutrition" in August 2010, 206 middle-aged, healthy mean consumed a diet containing refined grains for four weeks then whole grains or refined grains for 12 additional weeks. By the study's end, men who consumed whole grain foods showed greater improvements in cholesterol and blood pressure levels compared to men who ate refined grains. Researchers concluded the eating three or more servings of whole grains daily can significantly reduce middle-aged men's heart disease risk, primarily through improving blood pressure. Nutritious whole grains include barley, oats, wild rice, brown rice, quinoa and popcorn. When purchasing breads, pasta and cereals, choose those that list whole grains as top ingredients.
Fruits and Vegetables
Fruits and vegetables are naturally cholesterol-free and rich in antioxidants, which support your body's ability to resist infections and disease, and fiber, which promotes appetite control, digestive function and heart-health. Most Americans fail to meet their daily recommended intake of 2.5 to 6.5 cups of fruits and vegetables per day, according to the Harvard School of Public Health. Eating more than five daily servings is associated with a reduced risk for heart disease and stroke. For improved nutrient intake and cardiovascular health, incorporate a variety of fruits and vegetables into your meals and snacks routinely. Varieties particularly rich in antioxidants and fiber include berries, citrus fruits, broccoli, green peas, kale, spinach and squash.
Legumes
Legumes, including lentils, beans and split-peas, are top dietary sources of fiber and the richest plant sources of protein. Vegetarians, who often depend on legumes for protein, tend to have a low risk for obesity, heart disease and high blood pressure, according to the AHA. Although becoming vegetarian isn't necessary for improved heart-health, eating more plant proteins and fewer animal derived proteins, such as red meat, dark meat chicken and eggs, can help. Nutritious legume-based dishes include lentil soup, split-pea soup, low-fat vegetarian chili and edamame.
References
- Centers for Disease Control and Prevention: VItal Signs: High Blood Pressure and Cholesterol
- University of Maryland Medical Center: Omega-3 Fatty Acids
- "American Journal of Clinical Nutrition"; Effect of Increased Consumption of Whole-Grain Foods on Blood pressure and Other Cardiovascular Risk Markers in Healthy Middle-Aged Persons: a Randomized Controlled Trial; Paula Tighe et al.; Aug. 2010
- Harvard School of Public Health: Fruits and Vegetables
- American Heart Association: Vegetarian Diets
