High cholesterol and high blood pressure are two of the most common conditions in the world. If you want to lower your risk of heart disease, then you should know what foods to eat and which ones to avoid.
Cholesterol is a waxy substance that’s found in every cell in your body. Your liver makes about 75 percent of your body’s cholesterol, with the rest coming from food. Cholesterol travels through your bloodstream and helps control how much fat gets into cells. When there’s too much, it can build up on artery walls as plaque, which narrows blood vessels and increases blood pressure.
High blood pressure (also known as hypertension) is a major risk factor for heart disease. It occurs when blood flows through arteries at higher pressures than normal. The greater the force of blood against vessel walls, the higher the risk of heart attack or stroke — both deadly conditions that can be prevented by lowering your blood pressure with lifestyle changes like diet and exercise.
What you eat has a huge impact on your blood pressure and cholesterol levels. Some foods can increase your risk of developing high blood pressure and heart disease, while others can help protect you from these conditions.
If you have high blood pressure or cholesterol, it’s important to make changes to your diet and lifestyle. Your doctor may recommend that you follow a special diet to help lower your blood pressure.
Vegetables for high blood pressure
Vegetables are good sources of potassium, magnesium and calcium, which help lower blood pressure. Vegetables also contain fibre and other nutrients that can reduce the risk of heart disease.
Foods to lower blood pressure
You don’t have to give up all the foods you enjoy when you’re trying to lower your blood pressure. A few simple tweaks will make a big difference:
Choose low-sodium foods instead of those packed with salt — such as canned soups and packaged meals — as much as possible. Instead, prepare fresh foods from scratch using less salt than usual (see tips below).
Eat more fruits and vegetables every day — at least five portions a day is recommended for adults aged 19–64 years old). Aim for at least two portions of fruit
The best way to lower your blood pressure and cholesterol is to change your diet and lifestyle.
If you have high blood pressure, eating the right foods can help you get your numbers back to normal.
Here are some guidelines for eating right if you have high blood pressure or are at risk of developing it:
Eat more fruits and vegetables. Vegetables tend to be low in calories, but they’re often packed with nutrients that can reduce the risk of heart disease. These include folate (folic acid), potassium, vitamin C, magnesium and fiber. Fruits are also full of these nutrients — plus a wealth of antioxidants that may lower your risk for heart disease and stroke.
Choose whole grains instead of refined grains. Whole-grain foods include 100 percent whole-wheat breads, pastas and cereals, brown rice or wild rice instead of white rice; whole-wheat flour tortillas; popcorn without butter; and oatmeal instead of instant oatmeal (which is just rolled oats). These whole-grain products contain B vitamins such as thiamin (B1), riboflavin (B2) and niacin (B3), which help keep your arteries flexible so they can expand during exercise or other activities that raise blood pressure
1. Vegetables for high blood pressure
Vegetables are a great source of potassium, which helps to lower blood pressure. Potassium helps relax the blood vessels, which decreases resistance and improves circulation.
2. Fruits for high blood pressure
Fruits are also an excellent source of potassium, as well as other nutrients that help lower blood pressure.
3. Whole grains for high blood pressure
Whole grains are rich in fiber and complex carbohydrates that help keep your body’s metabolic system running smoothly and efficiently by maintaining healthy insulin levels in your bloodstream. They also provide plenty of B vitamins, which help reduce stress on the cardiovascular system. Choose whole grains over refined grains such as white bread, white rice or pasta because they contain more nutrients than their processed counterparts do.
4. Fish (including salmon) for high blood pressure
Fish is rich in omega-3 fatty acids, which have been shown to reduce inflammation in the body and improve cardiovascular health — both important factors in managing high blood pressure and other cardiovascular diseases such as heart attacks and strokes. Omega-3 fatty acids have also been found to protect against cognitive decline such as Alzheimer’s disease or dementia later in life.
The best way to lower your blood pressure is to reduce your sodium intake, eat more potassium and increase your physical activity.
For people with high blood pressure, the following foods can help lower blood pressure:
Vegetables. Eating a diet rich in vegetables is one of the best things you can do for your health. Vegetables are low in calories but high in vitamins and minerals that may help lower blood pressure.
Fruits. Fruits contain natural sugars, which can raise your blood sugar levels and increase your risk of developing diabetes. You should limit fruit juice because it contains too much sugar and little or no fiber.
Whole grains. Whole grains are a good source of fiber and nutrients such as magnesium, selenium and zinc, all of which may help lower blood pressure.
Fish and shellfish. Fish provides essential omega-3 fatty acids that help reduce inflammation in the body, which may play a role in regulating blood pressure levels. Shellfish like oysters have a high concentration of zinc, another nutrient that helps regulate blood pressure levels by reducing inflammation throughout the body and helping prevent damage to arteries caused by free radicals (unstable molecules).
Fruits are delicious, colorful and a great way to add nutrition to your diet.
Fruits are delicious, colorful and a great way to add nutrition to your diet. They’re also low in fat and high in fiber. Many fruits are good sources of potassium, which may help reduce blood pressure.
Here are some fruits that have been shown to aid in reducing cholesterol levels:
Blueberries: Blueberries have been shown to lower LDL (bad) cholesterol by 8 percent, while raising HDL (good) cholesterol by 10 percent. The antioxidants in blueberries help prevent oxidation of LDL cholesterol as well as its accumulation on arterial walls. This leads to less plaque buildup over time, which can cause atherosclerosis or hardening of the arteries.
Grapes: Grapes have been found to lower both LDL and total cholesterol levels when eaten regularly for at least three months. Grapes also contain resveratrol, which has been shown to reduce blood pressure and improve circulation within the body, making it easier for oxygenated blood to reach all organs of the body. Grapes can be eaten fresh or dried; they make great snacks or additions to salads or yogurt parfa