High blood pressure and high cholesterol are the major villains of modern life. It can happen to anyone, at any age and at any time. It does not matter that you are disease free. Managing them is not a hardship. You just need to eat right to prevent the accumulation of cholesterol. The same food can also help lower the blood pressure with the key nutrients.
Foods That Regulate Cholesterol & High Blood Pressure
Here is a compilation of the foods that you need to include in the daily diet to keep the heart healthy by regulating high blood pressure and cholesterol.
- Apples: An apple a day can keep the doctor, blood pressure and cholesterol away. It contains pectin which is a soluble fiber. This, when combined with water, could form a gel-like substance that can trap cholesterol from the food and block its absorption. It also has quercetins that can lower the blood pressure.
- Avocados contain the monounsaturated fatty acids that can lower the bad cholesterol levels. The fiber content is good for the gut health. One avocado is a day is enough to get its best results.
- Berries of all kinds have a high amount of antioxidants. These antioxidants help prevent damage to the blood vessels. The antioxidants can also prevent inflammations. The fiber in these fruits prevents the cholesterol absorption and thereby lowers the total cholesterol levels.
- Celery can relax the blood vessels reduce blood pressure. It contains apigenin that works to reduce these factors. It is an easily available leaf that you can add in salads and smoothies.
- Flaxseeds are rich in fiber and omega fatty acids. The fiber helps with the digestion and bowel movements. The omega fatty acids help in lowering the blood pressure and controlling blood cholesterol. Take them in the raw form. You can crush them and add it to the dishes, salads, smoothies etc.
- Garlic is used in almost every day dishes. We use it just for the flavor but in reality, it contains allicin that can lower the blood pressure. Though it takes high amount of garlic to get the larger effects, using it daily could have its effects nonetheless. Research has also found that garlic can lower the cholesterol level as well. But the anti-cholesterol effects are meager in comparison with its effects on blood pressure.
- Green peas are rich in fiber, protein, vitamins, minerals etc. It has anti-inflammatory property that can reduce inflammations in blood vessels and improve heart health. Niacin in this can control the cholesterol by lowering the LDL as well as triglycerides and at the same time improve the good cholesterol levels.
- Legumes like beans, lentils, and pulses are rich in soluble fiber. The soluble fiber can lower the blood cholesterol level. It could also reverse the damage done to the blood vessels by blood pressure. It can improve the blood circulation and regulate blood sugar level.
- Nuts like cashew, hazelnuts, pistachios, and almonds are rich in unsaturated fats. They lower the DL levels and raise the good cholesterol level in the blood. Nuts are also a good source of fiber. Walnuts are another option to keep the arteries clear of any plaque formation. Just make sure that they are unsalted. Nuts also contain the nitric oxide that can regulate blood pressure.
- Oatmeal is a known anti-cholesterol food. The soluble fiber gets hold of the cholesterol and removes it from the system and prevents its absorption. On the other hand, the same removal of the cholesterol- the problematic LDL cholesterol, prevents the high blood pressure as well. Oats are also abundant in nutrients including potassium that can help improve the cardiovascular health.
- Olive oil, especially the extra virgin olive oil is the perfect oil for the heart. It has monounsaturated fatty acids that regulate the cholesterol types as needed. It is one of the richest sources of antioxidants that can prevent inflammation of the blood vessels as well.
- Oranges contain phytosterol that can compete with cholesterol and prevent cholesterol absorption. It has direct effects on lowering LDL cholesterol. Oranges are also rich in potassium that regulates the blood pressure. Orange juice could get you more of these nutrients while eating whole oranges can get you fiber as well.
- Salmon is one of the healthiest fishes to eat. It is heart friendly fish as it has omega fatty acids that lower the cholesterol. It is one of the most effective ways to reduce the triglyceride level. The same omega fatty acids are also effective in lowering blood pressure.
- Soy beans are the best food for cholesterol. It contains the unsaturated fats that the liver cannot use for cholesterol production. This lowers the bad cholesterol amount and gradually raises the HDL or good cholesterols. This soluble fiber binds to the cholesterol and prevents their absorption.
- Spinach and other leafy vegetables can bind to the bile that contains cholesterol from the liver. This binding prevents its absorption into the blood and helps lower cholesterol level. It is also rich in antioxidants and luetin that can reduce heart diseases.
- Tea: Tea as such is capable of lowering blood pressure. The benefits are more when it is Green Tea or black tea without milk or cream. Catechins in tea can lower the cholesterol. It is also supportive of nitric oxide in regulating blood pressure. Quercetin in tea can lower inflammations in blood vessels and improve its functions.
- Tomatoes contain lycopene that prevents the oxidation of cholesterol that leads to plaque formation. Eating tomatoes at least once a day can prevent the cholesterol adhering to the blood vessels. Adding other anti-cholesterol foods can help eliminate them from the bloodstream. Tomatoes can regulate the blood pressure with the help of potassium. Eat them raw or drink the fresh juice for best results.
- Watermelon is often seen as the summer fruit. It is rich in many vitamins and minerals. It also has some amino acids that are needed for nitric oxide production. Nitric oxide helps in the regulation of blood pressure. Having watermelon daily can help lower the blood pressure. Daily consumption of this fruit also leads to fewer deposits of fat in the blood vessels.