• Medical Jobs
+234 909 1403 251
HealthFlex
×
  • Home
  • Medical Courses
    • Bioinformatics
    • Social Work
    • Veterinary Medicine
    • Public Health
    • Pharmacy
    • Nursing
    • Medical Laboratory Science
    • General Medicine
    • Dentistry
    • Clinical Psychology
    • Chemistry
    • Biology
  • Medical Study
    • Medical Study Program in Canada for Nigerian Students
    • Medical Study Program in China for Nigerian Students
    • Medical Study Program in Germany for Nigerian Students
    • Medical Study Program in Lithuania for Nigerian Students
    • Medical Study Program in Philippines for Nigerian Students
    • Medical Study Program in Romania for Nigerian Students
    • Medical Study Program in Russia for Nigerian Students
    • Medical Study Program in Turkey for Nigerian Students
    • Medical Study Program in UK for Nigerian Students
    • Medical Study Program in Ukraine for Nigerian Students
    • Medical Study Program in USA for Nigerian Students
  • Blog/News
  • Latest Offers
  • Gallery
  • Contact

Diet Tips If You Have High Cholesterol and High Blood Pressure

Diet Tips If You Have High Cholesterol and High Blood Pressure
November 4, 2019AGNES JOSEPHNews

If you have been diagnosed with both high cholesterol and high blood pressure, you may be feeling overwhelmed and confused about how to eat. Thankfully, there is much overlap in eating for these two conditions. Here are several tips to get you started.

Weight Control

Obtaining a healthy weight is important for controlling both blood pressure and cholesterol levels. Following a set menu plan at a designated calorie level is an effective weight loss strategy.

Reduce Sodium

Not everyone is sensitive to sodium, meaning that not all individuals who eat a high sodium diet will develop high blood pressure as a result. Rather than acting as your own test subject to see if you are salt-sensitive or not, it is advisable to try to follow the American Heart Association’s recommendation of less than 1,500 milligrams of sodium (less than 1 teaspoon of table salt) per day. Remember that this is a goal amount for the average of what you eat. If you overindulge in salty foods on day, balance your intake with very low sodium foods the next.

Tips for Reducing Sodium

The most common sources of salt in the American diet are table salt, canned and frozen/prepared foods, and condiments. The easiest ways to lower your sodium intake are not adding salt from the salt shaker, rinsing canned vegetables with water through a strainer, and asking for food to be prepared with little or no salt when dining out.

Increase Potassium

The landmark Dietary Approaches to Stop Hypertension (DASH) diet study found that a diet high in potassium from fruits, vegetables, and low-fat dairy products helped to lower total and LDL “bad” cholesterol in study participants.

High Potassium Foods:
(225 mg per 1/2 cup serving, or greater):

  • Apricots
  • Avocado
  • Bananas
  • Cantaloupe
  • Chicken (choose baked, broiled, or grilled)
  • Fish (choose baked, broiled, or grilled fish)
  • Honeydew Melon
  • Meat (choose lean cuts, baked, broiled, or grilled)
  • Milk (choose low-fat or skim)
  • Oranges
  • Spinach
  • Tomatoes
  • Turkey (choose white meat)
  • Winter squash

You need to check with your doctor to see if a high potassium diet is right for you. Certain medical conditions or medications may require a potassium-restricted diet.

Reduce Saturated Fats

Saturated and trans fats contribute to plaque formation in the arteries and increased risk of cardiovascular disease. Avoid saturated fats by limiting red meats, fried foods, full-fat dairy products, and baked goods.

Increase Mono-unsaturated Fats

Replace saturated and trans fats with heart-healthy “good” fats from olive oil, fish like salmon, tuna, and mackerel, walnuts, olive oil, and avocado. In one study, Omega-3 fatty acids were shown to reduce blood pressure in individuals with hypertension.

Start Slowly

It can be difficult to make several diet changes at once, especially if you have been diagnosed with two medical conditions. Try making one healthy change a week for four weeks. Once you have mastered these improvements, reward yourself with something you enjoy, like a trip to the spa or to the movies. The second month, focus on maintaining these healthy habits and adding healthy variety to your meals. When you feel ready, try a fifth and sixth healthy change, and don’t forget to reward yourself for the positive changes that you have made.

Article Sources
  • Morris MC, Sacks F, Rosner B (1993). “Does Fish Oil Lower Blood Pressure?”. Journal of Human Hypertension (88): 523-533.
  • Sacks F, Svetkey L, Vollmer W.,Effects on Blood Pressure of Reduced Dietary Sodium on Participants in the Dietary Approaches to Stop Hypertension Trial (DASH) (2001). New England Journal of Medicine (344) 3 -10.

Add Comment Cancel


Recent Posts

  • Why Should You Choose Turkey For Medical Treatment?
  • The Requirements and Steps of Applying to Medical Schools in Turkey in 2023
  • 7 Jobs in the Medical Field That Pays Well
  • Entry Requirements for Medical Schools in Europe, US and the UK
  • Explore These Countries if you are Considering Birth Tourism

Recent Comments

  • AGNES JOSEPH on Pathways to Canada Permanent Residence
  • Anita Musa on Pathways to Canada Permanent Residence
  • Anita Musa on Canadian Open Work Permit Requirements
  • AGNES JOSEPH on Exploring Medical Careers Abroad
  • Anita Musa on Exploring Medical Careers Abroad

Archives

  • January 2023
  • November 2022
  • October 2022
  • September 2022
  • August 2022
  • July 2022
  • May 2022
  • April 2022
  • March 2022
  • February 2022
  • January 2022
  • December 2021
  • November 2021
  • October 2021
  • September 2021
  • August 2021
  • July 2021
  • June 2021
  • May 2021
  • April 2021
  • March 2021
  • February 2021
  • January 2021
  • December 2020
  • October 2020
  • September 2020
  • August 2020
  • July 2020
  • June 2020
  • May 2020
  • March 2020
  • February 2020
  • January 2020
  • December 2019
  • November 2019
  • October 2019
  • September 2019
  • August 2019
  • July 2019
  • September 2015

Categories

  • Latest Offers
  • Medical Abroad
  • Medical Conference
  • Medical Jobs
  • Medical Tourism
  • News
  • Study abroad
  • Uncategorized

Categories

  • Latest Offers
  • Medical Abroad
  • Medical Conference
  • Medical Jobs
  • Medical Tourism
  • News
  • Study abroad
  • Uncategorized

Archives

  • January 2023
  • November 2022
  • October 2022
  • September 2022
  • August 2022
  • July 2022
  • May 2022
  • April 2022
  • March 2022
  • February 2022
  • January 2022
  • December 2021
  • November 2021
  • October 2021
  • September 2021
  • August 2021
  • July 2021
  • June 2021
  • May 2021
  • April 2021
  • March 2021
  • February 2021
  • January 2021
  • December 2020
  • October 2020
  • September 2020
  • August 2020
  • July 2020
  • June 2020
  • May 2020
  • March 2020
  • February 2020
  • January 2020
  • December 2019
  • November 2019
  • October 2019
  • September 2019
  • August 2019
  • July 2019
  • September 2015

Text Widget

Fugiat dapibus, tellus ac cursus commodo, mauesris condime ntum nibh, ut fermentum mas justo sitters amet risus. Cras mattis cosi sectetut amet fermens etrsaters tum aecenas faucib sadips amets.

Calendar

November 2019
M T W T F S S
 123
45678910
11121314151617
18192021222324
252627282930  
« Oct   Dec »

Medical Travel is a Nigerian based specialized medical platform that assist Individuals with medical education and treatments.

+234 909 1403 251, +234 803 4383 061

info@medicaltravel.ng

Office: i172, Road 5, Ikota Shopping Complex, VGC, Lekki, Lagos, Nigeria.

Quick Links

  • Contact
  • Medical Study
  • Medical Jobs
  • Medical Tourism
  • FAQ

Latest News

  • Ectopic Pregnancy: Symptoms, Causes and Risk Factors Nov 16

    In an ectopic pregnancy, the fertilized egg fails to implant...

  • Brain Diseases: Categories, Causes and Symptoms Nov 14

    The nervous system – compromised of the brain, spinal cord...

  • Symptoms Associated With Rheumatoid Arthritis Nov 11

    Rheumatoid arthritis is an autoimmune disorder, in which the body’s...

Copyright ©2019 all rights reserved
Designed by Webplanet Consulting & Services