High blood pressure or hypertension and high cholesterol are becoming more common these days due to our lifestyle choices. The combination of high blood pressure and high cholesterol, particularly the bad kind, are the most significant risk factors for heart attack and stroke.
Blood pressure is the pressure of the blood in the circulatory system. Small fluctuations in blood pressure throughout the day is normal. However, when your blood pressure remains increased for an extended period, this is when it can become a health concern.
Cholesterol is a fatty substance made up of good cholesterol HDL and bad cholesterol LDL. If you have high total cholesterol and a high ratio of total to good cholesterol, you are at a higher risk of coronary heart disease.
Sadly a lot of the foods we eat daily can increase our blood pressure and cholesterol. Foods which can increase blood pressure and cholesterol include caffeine, alcohol, junk food and unhealthy oils. On the other hand, some foods can help lower them such as fruits and vegetables, nuts and seeds.
Below is a list of 20 foods that can help lower your blood pressure and cholesterol naturally:
What do all of these foods have in common? Well, they are all low in sodium content, but rich in potassium, magnesium and calcium. If you can also add in foods that are rich in omegas like flax seeds you will be doing wonders for your blood pressure.
Of course, the trick is to try and keep these foods as close to their original form as possible. Eating potato chips isn't going to help your blood pressure or cholesterol but eating a baked, boiled, or steamed potato that you made at home could.
One way I get many of these foods into my body daily is by putting them into a smoothie. I love smoothies for so many reasons, but one reason is you can put lots of different ingredients into them that you might not eat that day otherwise.
How many of these foods do you eat daily already?
What you should do now
I have been where you are and I have women all over the world (just like you) transition to eating a plant-based diet. If you are looking for a guide to help you find the healthiest way to eat, check out these blog posts it is a great place to start.
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