Share this on:
 E-mail
286
VIEWS
0
COMMENTS
 
SHARES
About this iReport
  • Not verified by CNN

  • Click to view Pa3cia's profile
    Posted October 2, 2013 by
    Pa3cia
    Location
    Quebec

    More from Pa3cia

    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.

     

    Oatmeal

    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.

     

    Celery

    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.

     

    Fish

    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

    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

    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

    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

    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

    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.

     

    by kelleyward

    What do you think of this story?

    Select one of the options below. Your feedback will help tell CNN producers what to do with this iReport. If you'd like, you can explain your choice in the comments below.
    Be and editor! Choose an option below:
      Awesome! Put this on TV! Almost! Needs work. This submission violates iReport's community guidelines.

    Comments

    Log in to comment

    iReport welcomes a lively discussion, so comments on iReports are not pre-screened before they post. See the iReport community guidelines for details about content that is not welcome on iReport.

    Add your Story Add your Story