- Posted October 2, 2013 by
Foods that Lower Blood Pressure and Blood Cholesterol
The Dietary Approaches to Stop Hypertension, or DASH diet, has been identified by US News and World Report as the world's healthiest diet plan. The DASH diet includes a variety of foods that naturally lower blood pressure and cholesterol levels, which is beneficial to the millions of Americans with high blood pressure, high cholesterol, or diabetes.
If you, like many people, loathe the idea of following a diet, but still want to lower your blood pressure and cholesterol levels, here are 8 healthy food choices that may help to lower blood cholesterol and blood pressure levels.
*This article is written for informative purposes only. Do not make any changes to your diet, lifestyle, or treatment plan before contacting your physician or health care provider.
Several research studies have found that a daily serving of oatmeal helps to lower both cholesterol and blood pressure levels. In one 12-week study researchers looked at the differences between individuals who ate whole-grain oats and those who ate refined wheat-cereal. These researchers discovered that 73% of the individuals who ate a daily serving of oats (for 12-weeks) either stopped needing their blood pressure lowering medication or were able to reduce the amount of medication they were taking by half.
Eating just 2 stalks of celery a day lowered cholesterol by 7 points, according to researchers at the University of Chicago. Celery cont allows blood to easily flow through the vessels.
The anti-inflammatory and omega 3-fatty acids found in fish help lower blood cholesterol and blood pressure levels. Seventeen clinical studies found individuals with high blood pressure who took a daily fish oil supplement had a decrease in blood pressure.
Broccoli is well known for being a power house super food. It is a cruciferous vegetable high in sulforaphane, which targets hormone dependent cancer cells. Broccoli also contains a high amount of anti-inflammatory and antioxidant properties and a variety of nutrients including: potassium, fiber, calcium, magnesium, and vitamin C. All these nutritional properties help to relax blood vessels, which lowers blood cholesterol and blood pressure levels.
Legumes (black beans, peas, lentils, chickpeas, edamame, pinto beans, Lima beans) are high in fiber and protein, which is a combination unparallelled by other food sources. This healthy combination of fiber and protein help to lower blood sugar, blood pressure, and cholesterol.
Berries are packed with fiber and antioxidants, which help to lower cholesterol and blood pressure levels. Specially, strawberries, blackberries, blueberries, and raspberries are all high in polyphenols. Researchers have found that individuals who consume berries have higher levels of polyphenols in their blood.
Mustard greens are high in sulforaphane, fiber, calcium and vitamin C, which helps to lower cholesterol and blood pressure levels. Because mustard greens are also low in sodium and high in anti-inflammatory nutrients (like sinigrin and gluconasturtiian) they help to lower blood pressure levels.
Pistachios are packed with antioxidants, phytosterols, and healthy fats. Eating around 1.5 ounces (approximately 1/3 cup) of pistachios a day can lower both blood pressure and cholesterol levels. In addition, studies have found pistachios reduce LDL (bad) cholesterol and increase HDL (good) cholesterol.