Diet to lower cholesterol and blood pressure – Heart-healthy diet choices and lifestyle changes can positively impact your blood pressure and cholesterol levels. What you eat in a day has a lot to do with your health and well-being.
If you are diagnosed with high cholesterol or blood pressure, chances are, you are following a low-fiber and high-fat meal plan. However, making alterations to your diet plan can help you lower cholesterol and blood pressure.
Including low-fat (or ‘good’ fat) and high-fiber foods to your diet would certainly help against the increasing numbers of cholesterol and blood pressure. Plus, you need to watch over the daily sodium intake too.
Diet to Lower Cholesterol and Blood Pressure – Let’s Find Out
Cholesterol is a fatty deposit that flows through your bloodstream if you are not following a balanced and healthy diet. LDL or Low-Density Lipoprotein is the ‘bad’ cholesterol that builds up in the arteries causing serious heart-health issues. HDL or High-Density Lipoprotein is the ‘good’ cholesterol that protects against the blood clogs causing heart diseases.
Following heart-healthy diet and modifying the recipes that you eat can help you reduce LDL ‘bad’ cholesterol. With that said, let’s share the diet to lower cholesterol and blood pressure fast, right here.
Fruits, especially citrus fruits, are must have for those dealing with serious cholesterol and blood pressure issues. Grapes, berries, and oranges contain higher amounts of pectin soluble fiber that helps lowering cholesterol real quick.
The anti-inflammatory quality of fruits is excellent to protect your body against various chronic heart and health illnesses. Adding citrus or other fruits to your daily meal plan would work great to increase HDL and reduce LDL cholesterol from your body.
Lean Meats & Fatty Fish
Skinless meat and fatty fish are also a good source of ‘good’ HDL cholesterol. Salmon, Tuna, and Mackerel are the popular fish types that you can include in your diet with limited amount of lean meat.
Take note that you should always follow a healthy way of cooking your favorite meats and fish. That’s because deep frying meat or fish increases bad cholesterol in the body resulting in serious health issues. The omega-3 fatty acids present in fish help reducing the risks of cholesterol and stroke.
With fruits, you should include multiple vegetables in your daily meal plan. Vegetables are a rich source of fiber (pectin soluble fiber) and thus protect you against many heart diseases.
Potatoes, carrots, and green leafy veggies (kale, spinach, broccoli, & lettuce) deliver numerous health benefits, including antioxidant & anti-inflammatory properties and carotenoids that help lowering cholesterol and blood pressure.
Soy and soy-based products are excellent for reducing cholesterol. Soybeans, soy-foods, and soy milk can lower LDL cholesterol by a good percentage, decreasing the risks of various heart diseases.
Consuming a sufficient amount of soy every day is highly beneficial for overall health. Regular intake of soy in your meal plan would work the best to keep your body weight balanced and heart-health in sound shape.
Expert nutritionists suggest consuming 30-35 grams of fiber a day, and that’s what you easily get from a diet full of oats. When finding ways to lower your cholesterol, oatmeal or oats-based food recipes would work the best for heart health.
People dealing with high cholesterol must include oats in their meal plan, as it is a powerful method to reduce LDL and increase HDL cholesterol in the body.
The soluble-fiber present in oats supports heart health and also takes care of the blood pressure and cholesterol levels in your body. Those who consume oats every day (especially in breakfast) have decreased risks of heart diseases.
Almonds, walnuts, cashews, and peanuts contain extreme amounts of nutrients that are highly beneficial for heart and overall wellbeing. The ratios of fiber, calcium, minerals, magnesium, potassium, and calories found in the nuts are really good for the body.
Nuts are known to reduce blood pressure and decrease the risks of coronary heart issues by a high percentage. The fibers present in these nuts are praised for improving heart health and regulating blood pressure.