How To Lower Cholesterol And High Blood Pressure Diet

That slice of sweet juicy watermelon you just enjoyed is a boon for your heart. Some fiber helps lower your cholesterol and also.

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how to lower cholesterol and high blood pressure diet

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Looking for foods to lower cholesterol and blood pressure.

How to lower cholesterol and high blood pressure diet. Adding 2 grams of sterol to your diet every day can lower your ldl cholesterol by 5 to 15 percent. Studies link a high fiber diet with a lower risk of heart disease one reason bonci suggests reaching for fiber rich foods all day. Include more potassium rich foods in your diet.

Margarines and orange juice with added plant sterols can help reduce ldl cholesterol. Potatoes bananas avocado spinach and dates are rich sources of potassium. Foods that have been fortified with sterols or stanols are available.

Eating whole grains like whole wheat breads brown rice whole grain cereals oatmeal whole wheat pasta and popcorn is a good way to get fiber. Replace saturated and trans fats with heart healthy good fats from olive oil fish like salmon tuna and mackerel walnuts olive oil and avocado. Noshing on this summer favorite daily can lower your cholesterol by as much as 63 percent within one month according to investigators reporting in the journal nutrition research.

Credit watermelons rich stores of lycopene an antioxidant pigment that gives the fruit its. If youre concerned about the health of your cardiovascular system keeping your blood pressure low and blood cholesterol in a healthy range are important goals. In one review study published in 2014 omega 3 fatty acids were shown to reduce blood pressure in individuals with hypertension.

Potassium is extremely important to regulate the blood pressure and having potassium rich foods daily can improve your health. At least 4700 mg of potassium per day is required by the body and that amount can be easily obtained by eating the right foods. Hdl or good.

Eat at least 25 grams of fiber daily. Tame high cholesterol with watermelon. The dash diet encourages you to reduce the sodium in your diet and eat a variety of foods rich in nutrients that help lower blood pressure such as potassium calcium and magnesium.

Soluble fiber in oats beans and citrus fruits like oranges helps reduce bad ldl cholesterol levels. When we talk about lowering your cholesterol we are referring to ldl cholesterol which is often referred to as bad cholesterol this type of cholesterol is responsible for the artery clogging plaque that increases risk of stroke and heart attack. A healthy diet that is high in fruits vegetables and whole grains will help lower your blood pressure prevent or reduce blood sugar keep you in good shape and much more.

You can blame a mix of genetics diet and lifestyle for your high cholesterol. And if youre obese or overweight losing a few extra kilos even 5 10 per cent of your total body weight may help lower your cholesterol levels. By following the dash diet you may be able to reduce your blood pressure by a few points in just two weeks.

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