I have a lot of clients who come to me seeking to lower their alarming cholesterol levels, lower their blood pressure, or both. Both of these conditions affect your heart health and I want to give you some tips on how to improve both.
Let’s start with blood pressure. To lower your blood pressure through diet, you want to consume foods high in potassium and low in sodium.
Reduce canned or processed foods. Much of the salt you eat comes from canned or processed foods like soups or frozen dinners—even poultry or other meats often have salt added during processing. Eating fresh foods, looking for unsalted meats, and making your own soups or stews can dramatically reduce your sodium intake. Cook at home, using spices for flavor. Cooking for yourself enables you to have more control over your salt intake. Make use of the many delicious alternatives to salt. Try fresh herbs like basil, thyme, or chives. In the dried spices aisle, you can find alternatives such as allspice, bay leaves, or cumin to flavor your meal without sodium. Substitute reduced sodium versions, or salt substitutes. Choose your condiments and packaged foods carefully, looking for foods labeled sodium free, low sodium, or unsalted. Better yet, use fresh ingredients and cook without salt.
Potassium helps you heart by reducing the effects of sodium! Many people turn to bananas for potassium. Yes, they are a great source, but there are some tasty veggies with even higher amounts. Some foods that are high in potassium include avocados, spinach and sweet potatoes.
Now, let’s talk about lowering your cholesterol. There are multiple ways to address your cholesterol nutritionally Increase your soluble fiber intake; soluble fiber reduces your LDL cholesterol. A common food choice that truly helps to do this is oatmeal! Check out my blog with overnight oat recipes. Having a high-fiber breakfast will also help your metabolism and maintain a healthy weight, both of which also help your heart health. Other foods high in soluble fiber include: apricots, mangoes, oranges, grapefruit, Brussels sprouts, sweet potatoes, and turnips.
Healthy fats raise your ratio of HDL (or good cholesterol) to LDL (or bad cholesterol). Some healthy fats to consider are salmon, olive oil, nuts, and seeds. And there are certain flavonoids found in dark chocolate, red wine, apples, spinach and tea that help lower cholesterol.
Here’s to your heart! Stay tuned for more heart health blogs in February, in honor of heart health month!