High blood pressure and cholesterol can increase your risk for a variety of health problems, including but not limited to heart attack, stroke, and kidney disease, according to the National Heart Lung and Blood Institute. In order to prevent such problems, it is important to be able to identify the foods that will help reduce hypertension and blood cholesterol. So, when shopping for groceries, keep in mind the food items that will help keep the menu healthy.
Good Food for Blood Pressure
Choose fresh vegetables and fruits over canned or packaged products packed with preservatives. Preservatives often include high levels of sodium, which the NHLBI says promotes high blood pressure. Rice and pastas cooked with unsalted water are also smart choices to help with blood pressure---as well as fish and tofu over red meats like beef and lamb. Another tip is to replace salt as a seasoning in your food preparation with herbs and spices.
A program from the U.S. Department of Health and Human Services called DASH (Dietary Approaches to Stop Hypertension) outlines a plan that recommends a low-sodium diet and a daily intake from each food group, including those foods that help prevent blood pressure problems.
Good Food for High Cholesterol
Cholesterol, a naturally occurring fatty substance, is necessary for the body's normal function, but too much of it can be responsible for narrowing the arteries and giving blood less space to pass through. The eventual result of this process is heart disease.
A diet that will help lower cholesterol, according to The American Heart Association, is one rich in vegetables and fruits, whole grains, high fiber, lean meats, and poultry, fish at least twice a week, and fat-free or one-percent dairy products.
The AHA recommends when choosing proteins other than the fish to buy skinless poultry and lean cuts of beef, pork, and lamb. Among the leanest cuts of meat are beef sirloin or chuck, pork tenderloin, and leg of lamb. Also, remove all visible fat from the meat before cooking.
Steer Clear of the Salt
Avoiding the sodium content of "salty foods" comes up again and again in the DASH eating plan and in literature about reducing cholesterol. So, keep in mind when making food choices that "low sodium" and "no salt added" are good phrases.
Some foods to avoid include processed, cured, or smoked items such as bacon or country ham. Soy and teriyaki sauces are delicious, but are almost like using salt itself. Even the reduced-sodium versions are not good for blood pressure or cholesterol reduction, according to DASH. Frozen pizzas as well as canned foods all have high sodium contents typically. Packaged sauce mixes, pickles, canned soups, and dressings are usually not a good idea either when trying to control blood pressure or cholesterol.
A good rule of thumb is to be a nutritional label detective and read what you are gong to put into your body before you buy it.
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