High cholesterol and high blood pressure can affect anyone, despite age or gender. A genetic predisposition can even make regular exercise less effective in combating high numbers. However, no matter your genes, it is important to choose a diet that prevents or lowers high blood pressure and cholesterol.
Oats, barley, and other whole grains. High in fiber, these foods will improve your cholesterol. Opting for a bowl of oatmeal with fruit for breakfast and skipping the sugary cereal is a great way to improve your numbers. They also lower the risk of heart disease.
Nuts. This quick and easy snack is great for the heart. Almonds, walnuts, and even peanuts can lower LDL.
Fruits such as apples, berries, and citrus. These fruits are super rich in fiber and nutrients that are good for a healthy heart.
Fatty fish. Adding salmon or mackerel to your rotation two times a week will protect the heart. Omega-3s reduce triglycerides and LDL.
Vegetable oil. There has been a lot of back and forth over the years regarding oils. However, canola, safflower, sunflower, and grapeseed oil are great alternatives to butter.
When selecting the best foods for blood pressure and cholesterol, remember to avoid certain foods as well. Saturated fats in animal and dairy products and trans fats should be avoided. In addition, exercise will keep your LDL down.