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diet to lower cholesterol and blood pressure

recipes for high blood pressure and high cholesterol


Getting your cholesterol levels under control is essential for maintaining your heart health. High LDL cholesterol levels can block arteries, leading to the need for heart surgery and increasing your risk of a heart attack. Although medication can help lower cholesterol, it’s better to control it naturally if possible. In addition, making changes to your diet can help lower your LDL cholesterol level.


diet to lower cholesterol and blood pressure

Here is a sample 1 Day Cholesterol Lowering Diet Menu


1. Breakfast time: 1 mug granola cereal, ½ mug skim milk, ¼ mug fresh blueberries, 8 ounces. Coffee, black, 6 ounces. Orange juice.


2. Lunchtime: 2 slices turkey on wheat grains bread, one slice tomato, one leaf romaine lettuce, ½ mug seedless grapes, ten baked tortilla chips with ¼ mug salsa, 8 ounces. Diet soda.


3. Snack food: 6 baby carrots, ¼ mug low-fat ranch dressing, two low-fat graham crackers, 8 ounces. Water.


4. Dinner time: 8 ounces. Grilled salmon fillet, one cob corn seasoned with ¼ tsp pepper and salt, ½ mug cooked brown rice, one slice wheat grains bread, fruit salad, 8 ounces glass water. To organize the salmon: Mix 2 T. essential olive oil, One tsp. Honey, One tsp. Fresh dill and juice of just one lemon. Brush over each side of salmon and grill until pink and flaky.


Eat Lots of Cholesterol-Lowering Protein


Your diet should be rich in nuts, soy, and legumes. These foods have shown to be effective in lowering LDL cholesterol, so the more you eat of them, the better your cholesterol levels will be. You can buy most of these foods in your local supermarket, and as a bonus, soy products such as tofu are usually cheaper to buy than meat.


Have Oatmeal or Bran Cereal for Breakfast


Oatmeal, bran, and whole grains lower cholesterol by lowering the amount of cholesterol absorbed into your bloodstream rather than eliminating other waste products. The higher the amount of fiber you eat, the more you can lower your cholesterol. Have a serving of oatmeal for breakfast with bananas for a cholesterol-lowering start to the day. However, instead of pre-packaged instant oatmeal, which has lots of sugar and may not have as much fiber, try adding your favorite fruits to rolled oats after cooking them on the stove. You can also eat cold bran cereal or other whole-grain cold cereals for breakfast to lower cholesterol.


Eat Salmon and Tuna Three Times a Week


Tuna, salmon, and other freshwater fish contain omega-3 fatty acids. These fish are suitable for both your heart and brain; they reduce blood pressure and cholesterol in addition to protecting against depression and degenerative brain disease. Eating tuna and salmon can also save you against heart attacks and strokes.


diet to lower cholesterol and blood pressure

When you eat these fish, be careful not to counteract their cholesterol-lowering tendencies by adding a lot of butter, mayonnaise, or other fats. Instead, get the fish whole rather than canned whenever possible and bake or grill it. If you do fry your fish, use canola oil for an extra helping of omega-3 fatty acids.


Cook With Olive Oil


Olive oil is another oil that should be part of a healthy, cholesterol-lowering diet. According to the Mayo Clinic, olive oil helps lower your LDL cholesterol levels without lowering the HDL cholesterol levels you need for optimum health. Current FDA guidelines recommend that you ingest about two tablespoons of olive oil per day to protect against LDL cholesterol problems. You can cook with it, put it on top of salads or even put it in oatmeal to replace butter. However, it would be best to be careful not to overdo how much oil you use, as it is still high in calories. Instead, use extra virgin olive oil to boost your heart, as this oil is less processed than other types of olive oil.


Things to Avoid


According to Boston.com, eating the right foods to lower cholesterol is more important to your low-cholesterol diet than avoiding foods that are high in LDL cholesterol, such as eggs and red meat. However, you still should avoid certain foods; eating lots of nuts, soy, oatmeal, and fish doesn’t mean you can eat red meat and eggs with impunity and suffer no effects.


In general, you should limit your consumption of saturated fats and trans fats to avoid problems with your LDL cholesterol. Saturated fats are found in many types of meat, particularly red meat such as beef and pork. Keep your red meat consumption to one or two servings per week to avoid raising your LDL cholesterol.


diet to lower cholesterol and blood pressure

Eggs have been implicated in cholesterol problems for years; chicken egg yolks contain saturated fats and cholesterol. However, you can safely eat eggs three times a week if you follow other dietary guidelines to help lower your LDL cholesterol levels. To reduce your cholesterol and cut back your calories, consider eating egg whites instead of whole eggs. You can separate eggs and make egg salads, scrambled eggs, and other egg recipes using just the white of the egg, which contains very little fat and very few calories. You can also buy egg substitutes in supermarkets and make mock eggs with tofu if you are concerned about eggs’ effect on your cholesterol. Eating tofu is an excellent choice since soy lowers LDL cholesterol levels.


Finally, although butter contains saturated fat and should be used sparingly, you should use butter rather than margarine in most cases. Most brands of margarine contain trans fats, which have been shown to increase LDL cholesterol levels and decrease HDL cholesterol levels–the opposite of what you need for optimal health. Check the labels of cookie and cracker packages as well, as these snacks are sometimes made with margarine instead of butter and contain trans fats.


If you follow these dietary guidelines, you should be able to lower your cholesterol naturally. Of course, you may need medication to help keep your cholesterol level under control, but you should need less prescription if you eat a diet that lowers LDL cholesterol.

mohammed khalf
كاتب المقالة
writer and blogger, founder of Go motivations .

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