What to eat for high blood pressure and high bad cholesterol?

by David Schneider
(Los Organos, Peru)

I am normal build male, 62, and not overweight. I have taken garlic capsules in the past but don't know really what is best.


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How to lower cholesterol naturally

by Olga

Reducing blood cholesterol can be achieved with

  • statin drugs
  • dietary changes
  • exercise
  • stress management
  • or a combination of changes above.

You individual body ability to metabolize cholesterol defines the extent of changes that needs to be done. For some people, changes recommended by the American Heart association are enough - on average, 5% reduction of their blood cholesterol is achieved by making these changes. Bigger changes will bring bigger effect - on average, 40% LDL cholesterol reduction was achieved in one year by making changes recommended by Dr. Ornish ( as a result of a randomized controlled study published in the Journal of the American Medical Association. )

To improve your cholesterol level and lipid profile, Dr. Ornish recommends the following changes:

  • "Eat less saturated fat, which is found predominantely in animal products, such as red meat, butter, and cream.
  • Eat fewer foods containing trans-fatty acids, such as commercially fried foods, processed foods, cakes, and cookies.
  • Eat fewer simple carbohydrates, such as refined sugar, while flour, white rice, and high-fructose corn syrup, which can markedly increase your triglycerides.
  • Eat more unrefined, complex carbohydrates such as fruit, vegetables, whole grains, legumes, and soy products.
  • Lose weight, which will help lower your cholesterol level as well as your blood sugar level.
  • Take three grams per day of fish oil, which provides omega-3 fatty acids.... The omega-3 fatty acids may significantly lower your triglycerides and reduce inflammation.
  • Add soluble fiber to your diet; this binds cholesterol..., and increases its elimination from the body. Food sources of soluble fiber include oat bran, flaxseeds, barley, psyllium husk, citrus fruit, and vegetables such as carrots, beans, and peas."
  • Add curcumin (turmenic) to your diet.
  • Under doctor's supervision, red rice yeast extract and higher doses of Niacin ( Vitamin B) help to effectively lower cholesterol.
  • Exercise not only helps to decrease "bad" LDL cholesterol, but also increased the concentration of "good" HDL cholesterol.
  • Stress-management techniques help reduce cholesterol and and triglycerides. Even several minutes a day of practicing these techniques is beneficial for you.

Some people choose statin drugs as they either not informed of other options, or perceive them too difficult to implement. Isn't it surprising that two thirds of those who chose drugs are not taking them just one year later? They do not make you feel better, and every time you take them, you are reminded of negative event you are trying to prevent. Lifestyle changes, however, make you feel better so quickly that your thinking shifts from the fear of dying to the joy of living.

Try to make moderate changes, and progress if required. I have returned my cholesterol and blood pressure back to normal by following this advice, and so could you!

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