Following a healthy lifestyle with proper nutrition, and movement, managing stress, and reducing sodium intake are all strategies to handle and prevent high blood pressure. Learn More

1. Best Nutrition
for High Blood
Pressure and
Cholesterol
Nutritionist
BY BRENDA PERALTA

2. Heart disease is the leading cause of death in the US.
There are many forms of heart disease. Two of the most
common are high blood pressure and high cholesterol levels.
It is common to hear someone taking medication to lower their
blood pressure or cholesterol levels.
While this can be a somewhat good approach, managing these
conditions through lifestyle changes will play a crucial role in
handling the disease.
Here, I will discuss high blood pressure and cholesterol and
how you can manage them by making lifestyle changes.
Hello and Welcome!

3. Blood pressure is the pressure the
blood makes on your artery’s wall
while passing by. It is measured using
two numbers systolic blood pressure
and diastolic blood pressure.
Systolic blood is the pressure created
when blood is pumped into your
body. On the other hand, diastolic
blood is the pressure when your heart
rests between beats.
What Is High Blood Pressure?

4. What Is High Blood Pressure?
A normal blood pressure reading is less
than 120/80 mmHg.
When you have a higher reading than this,
it is what we typically call high blood
pressure.
High blood pressure (hypertension) is
when there is a higher pressure on the
arteries when blood passes by. The higher
the number, the higher at risk of
developing heart disease or heart attack.
While there is some medication, you can
take to help decrease the effects. Simple
lifestyle choices can help you not rely on
medication.

5. It maintains the integrity and fluidity of the cell’s
membranes.
It helps produce hormones like vitamin D, steroid
hormones, and bile acid.
It aids in the creation and repair of new tissue.
Nowadays, people often give cholesterol a bad rep.
However, we must understand that our body needs some
cholesterol to function normally. Some of the functions of
cholesterol are:
As you can see, there is a need for cholesterol in the body.
Is Cholesterol Bad?

6. So, why do people say it’s terrible to consume?
To answer that question, we need to understand the primary
sources of cholesterol transportation.
LDL cholesterol is often referred to as “bad” cholesterol. It can
build up in your arteries, potentially causing some blockage.
On the other hand, HDL cholesterol is the “good” type of
cholesterol since it helps get rid of the LDL cholesterol by taking it
to the liver to break it down and dispose of it.
The problem arises when you have too much LDL cholesterol and
not enough HDL.
Think of it as a highway. It gets built up when many cars are on
the street (LDL), and the road cannot manage the load. However,
when there are a lot of cars, but a of exists (HDL), the highway is
not as clogged.

7. So, what can you do to
help you manage your
cholesterol and high blood
pressure?
Here are some small
practices to incorporate
into your daily routine to
help manage your
conditions or prevent
them from happening.
Lifestyle Changes For Heart Health

8. Potassium helps lessen the effects of sodium. So, including
high-potassium foods in your diet can positively impact
your blood pressure.
The more potassium in your diet, the more sodium you
remove from your body.
Some of the foods you can include are:
· Avocado
· Apricots
· Banana
· Cantaloupe
· Mushrooms
· Leafy greens
· Coconut water
High Potassium Foods

9. A high-sodium diet draws more water to your arteries. With
more water running through them, there is more pressure.
So, to avoid or reduce your blood pressure, make sure you
have a low-sodium diet.
Avoid processed foods since they are the primary source of
sodium in our diets. While natural foods have some minor
traces of sodium, it doesn’t have as much as processed foods.
Keep your sodium intake below 2,300 mg per day.
If you include processed foods, ensure they have less than 150
mg of sodium per serving.
Be Careful with the Sodium

10. Omega-3 fatty acids have anti-inflammatory properties.
Including high omega-3 foods like chia seeds, hemp seeds,
flax seeds or green-lipped mussel oil can help reduce
inflammation and bring several health properties to your
heart.
Adding fish oil can be another great way to boost your
omega-3 intake. However, be careful about the source.
Choose wild-caught fish over farmed-raised to guarantee
you have the best quality of omega-3.
Add Healthy Fats

11. Fiber acts like a broom in your system.
It is responsible for sweeping away all the waste you don’t
want in your circulatory system.
Research shows that including high-fiber foods like whole
grains, fruits, and vegetables can reduce your cholesterol
levels.
If you are not used to having a high-fiber food diet, make
sure to add fiber slowly. Adding it suddenly without
adequate hydration intake can cause bloating, stomach
cramps, and constipation.
Eat High Fiber Foods

12. Regular physical activity can help reduce blood pressure
and increase HDL levels.
The World Health Organization recommends doing at
least 150 minutes of exercise per week. This can be spaced
out throughout the week.
However, if you exercise 150 minutes per week but spend
5-6 hours sitting down at your computer, that is also bad
for your heart health.
Make sure you have active pauses every 30 to 60 minutes
to help reduce and manage your blood pressure.
Exercise

13. Alcohol can raise your blood pressure.
While having one or two glasses of wine is not harmful.
The problem arises when you have excess consumption.
Make sure not to drink more than one of two servings
a day, hopefully no more than two to three times per
week.
Limit Your Alcohol Intake

14. Stress can have a negative effect on your blood
pressure.
While I would love to eliminate all the stress life brings
us, it is impossible. The best thing you can do is learn
how to manage it.
There are different ways you can manage your stress:
· Breathing techniques
· Meditation
· Journaling
· Art or aromatherapy
Manage Stress

15. Finally, losing weight is the most significant
way to reduce your blood pressure and ensure
you keep adequate cholesterol levels.
Research shows that losing 5 to 10% of your
body weight can positively affect your blood
pressure.
Having balanced nutrition and constant
movement can help you achieve it.
Manage Your Weight

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