Diet Tips If You Have High Cholesterol and High Blood Pressure
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.