How Much Potassium Is Enough
The National Institutes of Health recommend that women should get 2,600 milligrams and men should get 3,400 milligrams of potassium every day. Most of us fall short of this daily intake goal and it is considered a nutrient of public health concern. Recent national data show that men get on average about 3,000 mg per day while women are getting around 2,300 milligrams per day.
Upping the amount of potassium in a heart-healthy diet is one of the best ways to control your blood pressure. A simple Google search of DASH diet menus will provide ample inspiration to get you started.
Why Should I Lower My Cholesterol
Evidence strongly indicates that high cholesterol can increase the risk of:
- narrowing of the arteries
- transient ischaemic attack often known as a “mini stroke”
- peripheral arterial disease
This is because cholesterol can build up in the artery wall, restricting the blood flow to your heart, brain and the rest of your body. It also increases the risk of a blood clot developing somewhere in your body.
Your risk of developing coronary heart disease also rises as your blood’s cholesterol level increases. This can cause pain in your chest or arm during stress or physical activity .
Tips For Using Diet To Control Blood Pressure
Fiddling with diet to control cholesterol makes perfect sense. After all, some of the cholesterol that ends up in arteries starts out in food. Changing your diet to control blood pressure doesnt seem quite so straightforward. Yet food can have a direct and sometimes dramatic effect on blood pressure.
Salt certainly plays a role. But there is far more to a blood pressurefriendly diet than minimizing salt intake. Fruits, vegetables, low-fat dairy foods, beans, nuts, whole-grain carbohydrates, and unsaturated fats also have healthful effects on blood pressure.
There isnt a single magic food in this list. Instead, its the foundation for an all-around healthful eating strategy that is good for blood pressure and so much more. Rigorous trials show that eating strategies such as the Dietary Approaches to Stop Hypertension diet, DASH variants like the OmniHeart diet, and Mediterranean-type diets lower blood pressure in people with hypertension and those headed in that direction. They also help prevent some of the feared consequences of high blood pressure.
Read Also: Antihistamine And High Blood Pressure
Myth : Cholesterol Is A Bad Thing
Truth: Your body needs cholesterol to function. This waxy substance helps you produce hormones, keep your cell membranes stable, form memories and more. Most of the cholesterol in your bloodstream is there because your body made it not necessarily just because of what you ate.
Cholesterol becomes a problem when theres too much of it in your bloodstream, which can be attributed to genetic and lifestyle factors. Excess cholesterol builds up inside arteries, ultimately blocking them and potentially leading to a heart attack or stroke. That said, the role of cholesterol in heart disease is often misunderstood. Cholesterol is carried through the bloodstream by low-density and high-density lipoproteins . Its really the LDL what many call the bad cholesterol that is to blame for artery damage. A healthy diet can help lower your LDL, but cholesterol-lowering medication will likely also be important if you have very high LDL as well as other cardiovascular health problems such as high blood pressure, diabetes, and in smokers.
Which Foods Are Highest In Cholesterol
Only animal products contain cholesterol. These include:
- Milk and dairy products.
Plant-based foods dont have cholesterol. You wont find it in peanut butter or avocados, says Zumpano. However, dietary cholesterol doesnt necessarily cause elevated blood cholesterol. The real problem lies with eating the wrong kind of fats.
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What To Eat And Avoid With A Heart
- Red meat .
- Processed meats .
- Refined carbohydrates .
- Sweetened beverages .
However, moderation is key. It can be difficult to eliminate some of these things from your diet completely, so dont feel guilty about occasionally having a small serving of an unhealthy indulgence. The trick is to keep the portion small.
In contrast, you shouldnt overdo it on some recommended healthy foods either. For example, registered dietitian Julia Zumpano, RD, notes you should limit fish thats high in mercury, like albacore tuna, swordfish and king mackerel, to 6 ounces a week.
Foods That Help Lower Blood Pressure
Many researchers have found that certain foods can lower high blood pressure. We look at some foods that may help and how to incorporate them into the diet.
In general, the United States Department of Agriculture considers a serving to be:
- 1 cup of cooked or raw vegetables or fruit
- 1 cup of 100% fruit juice
- 2 cups of raw leafy salad greens
- half a cup of dried fruit
For most ages, the USDA recommends consuming around 2 cups of fruit per day and 3 cups of vegetables per day, although this varies slightly according to age and sex.
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What Dash Can Do For You
The DASH Diet can help lower your blood pressure and cholesterol levels, which is good for your heart. In fact, DASH stands for Dietary Approaches to Stop Hypertension, or high blood pressure. Even if you donât have high blood pressure, the DASH Diet is worth a look. It may help you lose weight because itâs a healthier way of eating. You wonât feel deprived. Youâll have lots of vegetables, fruits, and low-fat dairy products while cutting back on fats, cholesterol, and sweets.
What Makes Up A Heart
Eat lots of fruits, vegetables and plant-based foods
Vegetables, pulses , fruits, nuts, seeds and wholegrains are full of nutrients and good for your cholesterol and your heart. Go for at least five portions of fruit and veg a day to stay healthy and help you eat less high-calorie foods. Fresh, frozen, canned and dried all count.
Eat a variety of healthy sources of protein such as peas, beans, lentils, fish, nuts, chicken and lean red meat.
These foods are high in protein and nutrients but low in saturated fat. If you eat red meat, make sure it’s lean and watch the quantity. Eat less meat and more plant foods by swapping some meat-based meals for vegetarian options.
Eat some low-fat dairy products or fortified dairy alternatives
Dairy foods contain calcium which is essential for good health. Choose low fat options to avoid the saturated fat. When choosing dairy alternatives, go for unsweetened, calcium-fortified varieties.
Swap saturated fats for heart-healthy fats
Choose vegetable-based spreads and oils instead of butter, lard, ghee, coconut and palm oil to cut down on saturated fat.
Include starchy foods which are high in fibre
Choose wholegrain options such as wholemeal bread and chapatti, brown rice, wholemeal pasta or wholegrain breakfast cereals. They contain lots of nutrients, as well as fibre which helps with digestion and keeps you feeling full so you dont snack. Choose these instead of white rice, white bread and white pasta.
Cut down on sugary foods and drinks
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Does Walking Reduce Cholesterol
1. Walking raises your good cholesterol and lowers your bad cholesterol. A brisk 30-minute walk three times per week is enough to raise your good cholesterol and lower your bad cholesterol a few points. This amount of exercise, even without weight loss, is shown to improve your cholesterol levels.
The Best Way To Lower Cholesterol High Blood Pressure And Lose Weight
In more than 100 studies published in prestigious medical journals, the Pritikin Program is one of the most effective ways to lower cholesterol, high blood pressure, and lose weight naturally.
Discover how to incorporate these simple ways into your unique lifestyle and more! Find foods that you enjoy eating and exercises that bring you joy at the Pritikin Center. The Pritikin Program has been proven to help prevent and control many of the worlds leading killers, including diabetes and heart disease you can start today!
Complementary Therapies Are An Option
Meditation can lower blood pressure by putting your body into a state of deep rest. Yoga, tai chi, and deep breathing also help. Pair these relaxation techniques with other lifestyle changes, like diet and exercise. Be aware that herbal therapies may conflict with other drugs you take. Some herbs actually raise blood pressure. Tell your doctor if you take herbal or other dietary supplements.
How Do I Lower My Cholesterol Your 5 Top Questions Answered
High cholesterol could be caused by things we can control like lifestyle habits, or things we cant like age and family history. Keeping on top of the things you can control with simple changes can help to lower your risk of heart and circulatory disease. We answer your questions with simple tips to help you start making changes today.
B Is For Blood Pressure And Diabetes
About 70% of people with diabetes either have high blood pressure a score of at least 140/90 or use prescription drugs to keep their blood pressure down. High blood pressure raises your chance of having other health problems that diabetes can cause, like eye disease and kidney damage. It also makes you more likely to have heart disease and stroke.
Why Does Blood Pressure Matter?
Keeping your blood pressure at a healthy level lowers your chances of having heart disease by 33% to 50% a big benefit. It can also help prevent or delay kidney disease, another common problem with diabetes.
Whats Your Blood Pressure Goal?
Aim for a blood pressure score below 140/80 most of the time. Get your blood pressure checked at least four times a year or at each diabetes checkup. You could also use a blood pressure monitor at home to check your blood pressure more often.
How Can You Improve Your Blood Pressure?
All the things that are good for your heart will help you control your blood pressure: eat a low-salt diet, eat more foods high in potassium, get regular exercise, limit alcohol, quit smoking, and stay at a healthy weight. When lifestyle changes arent enough to control high blood pressure, drugs can help lower it.
High Cholesterol Low Blood Pressure And Heart Disease Risk
Your doctor tells you your blood cholesterol levels are high and recommends a cholesterol-lowering medication. But your blood pressure is normal or even a bit low. Can that counteract the heart disease risks that come with high cholesterol? The short answer is no.
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“They’re really separate risk factors,” says Lynne Braun, PhD, CNP, professor emerita at Rush University in Chicago. “You’ve got to look at both risk factors individually. If somebody has a very high cholesterol level, even though their blood pressure is normal, that very high cholesterol level needs to be addressed.”
Read more:Recommended Daily Cholesterol Intake
Can Exercise Lower High Blood Pressure
Add exercise into your plans today as its a simple way to lower high blood pressure. Experts note, in the Journal of Clinical Hypertension, that aerobic exercise can be an effective treatment for blood pressure in hypertensive patients. Aerobic exercise is sometimes called a cardio workout, which involves increasing your heart rate with significant movement, but still being able to maintain a conversation . Adding aerobic exercise into your day can be easy it requires no equipment at all! Make it fun by adding music, or involving a friend.
Prevalence Of High Blood Pressure And High Cholesterol
According to the Centers for Disease Control and Prevention , nearly one-half of adults in the United States have high blood pressure, but only half of these people have their blood pressure treated appropriately.
Two-thirds of U.S. adults have high cholesterol, and of these only one-third have it appropriately treated.
It is well-known that both high blood pressure and high cholesterol on their own contribute to atherosclerosis and increase the risk of cardiovascular events like heart disease and stroke. But there appears to be a more complicated interplay between high cholesterol and high blood pressure.
For one, when the risk factors for high blood pressure and high cholesterol occur together, they further increase the risk of cardiovascular events. And treating high cholesterol in a patient already treated for high blood pressure further reduces their risk of cardiovascular events. This demonstrates that it’s even more important to treat high blood pressure and high cholesterol when they occur together.
Furthermore, high cholesterol and high blood pressure frequently do occur together, and studies have shown that high cholesterol is associated with and may contribute to high blood pressure later in life. It’s important to look for and treat other risk factors when either one is present.
Tomatoes And Tomato Products
Tomatoes and tomato products are rich in many nutrients, including potassium and the carotenoid pigment lycopene.
Lycopene has been significantly associated with beneficial effects on heart health, and eating foods high in this nutrient, such as tomato products, may help reduce heart disease risk factors like high blood pressure .
A review of 21 studies concluded that consuming tomato and tomato products improves blood pressure and may help reduce your risk of heart disease and heart-disease-related death 30010-2/fulltext” rel=”nofollow”> 26).
Make Friends With Your Doctor
Don’t assume that just because your body weight, exercise habits and diet are healthy that your blood cholesterol and blood pressure levels are too. Your genes may predispose you to cardiovascular disease. Talk with your health care provider about heart-related screens that might be important for you.
Go For Lean Meats And Fish
You can still eat meat. Just make sure itâs lean. Meats are good sources of protein and magnesium. Skinless chicken and fish are also on the menu. Limit your servings to six or fewer a day. A serving is 1 ounce of cooked meat, fish, or poultry, or one egg. A good rule is to have no more than 3 ounces of meat at a meal — the size of an iPhone.
Cholesterol And Healthy Eating
What we eat has an impact on our cholesterol levels and can help reduce our risk of disease. The Heart Foundation recommends following a heart-healthy eating pattern, which means eating a wide variety of fresh and unprocessed foods and limiting highly processed foods including take away, baked goods, chocolate, chips, lollies and sugary drinks. Not only does this help to maintain a healthy and interesting diet, but it provides essential nutrients to the body.
A heart-healthy eating pattern includes:
- plenty of vegetables, fruit and wholegrains
- a variety of healthy protein-rich foods , legumes , nuts and seeds. Smaller amounts of eggs and lean poultry can also be included in a heart-healthy eating pattern. If choosing red meat, make sure it is lean and limit to one to three times a week
- unflavoured milk, yoghurt and cheese. People with high cholesterol should choose reduced fat varieties
- healthy fats and oils. Choose nuts, seeds, avocados, olives and their oils for cooking
- herbs and spices to flavour foods, instead of adding salt.
This way of eating is also naturally high in fibre, which is good news, because a high intake of dietary fibre can also reduce levels of bad cholesterol in the blood.
Also, be mindful of how much you are eating. Portion sizes have increased over time and many of us are eating more than we need which can increase our cholesterol and risk of heart disease.
Serving size can vary depending on age, gender and specific nutrition needs.
Eat Fibre To Lower Cholesterol
Eating high-fibre food can also help to lower your cholesterol. Fibre helps reduce the amount of cholesterol that is absorbed into the blood stream from your intestine.
- Make sure you get at least five portions of fruit and vegetables a day as these contain fibre along with other nutrients
- Eat plenty of other high fibre foods like pulses oats and seeds.
- Choose more wholegrain foods when you can, such as brown or granary bread over white.
Myth : I Have High Blood Pressure So I Need To Take It Easy
Truth: Being sedentary is just not a good idea. Physical activity is one of the biggest favors you can do for not just your blood pressure, but also your overall health. From strengthening your heart muscle to improving blood flow to the brain, exercise is critical to feeling good and warding off depression and anxiety not to mention maintaining a healthier body weight. Exercise can even help reduce and reverse the progression of existing heart disease as well as the likelihood of having a heart attack.
That said, not everyone should jump into the exact same exercise plan. Many guidelines point to the need for five sessions of moderate activity per week, but your doctor may recommend starting off with just 10 minutes of daily exercise and increasing that weekly until you reach 30-minute sessions. You dont have to be a hard-core triathlete to benefitany activity you do will help, even taking the stairs instead of the elevator. Talk to your doctor for guidelines that fit your personal situation.
Take Steps To Control Both Risk Factors
The good news is that both of these risk factors are very manageable. Medications are available that are effective at keeping both high cholesterol and high blood pressure under control. The important thing is to stay in communication with your doctor, and to watch your numbers carefully.
You can also adopt lifestyle changes that can naturally fortify your heart and blood vessels and help you resist any damaging effects. Try these tips:
- Dont smoke or quit smoking.
- Stay active exercise at least 30 minutes a day, and work some resistance training in two times a week.
- Eat a healthy diet that includes lots of whole grains, fruits, vegetables, lean proteins, and healthy fats like those found in fish and nuts.