What are the foods that can lower blood pressure and reduce cholesterol.

 High blood pressure diet: Eat these five foods to lower blood pressure and reduce cholesterol

It has been called the 'world's second best diet' and is aimed specifically at helping prevent or treat high blood pressure. It may also lower cholesterol linked to heart disease It's been listed as the "world's second best diet" and one to follow if you want to prevent or stop high blood pressure. Scoring 75% and coming second only to the Mediterranean diet, it is still a flexible, balanced, and heart-healthy diet that isn't overly restrictive.

It's called the DASH diet (DASH stands for Dietary Approaches to Stop Hypertension). It aims to help people increase their intake of fiber and heart-healthy minerals, including calcium, potassium, and magnesium while decreasing their intake of sodium and unhealthy fats. However, it's not limited to people with these aims or health concerns, and following the DASH diet is a very healthy and normal way to eat for those with no health concerns too.

What is in the DASH diet?

The DASH diet emphasizes a diet based on the following foods:

• fruits
• vegetables
• whole grains
• lean protein
• low-fat dairy.

At the same time, it limits foods with added sugar and those high in saturated fat. It also limits the intake of sodium. These include foods like fatty meats and full-fat dairy foods. Lindsey Pine, a registered dietitian nutritionist in Los Angeles, told US News and World Report: "This style of eating isn’t telling you that you have to eliminate food groups but instead gives you guidelines on how many servings per week you should ideally consume.

"[It's] more than just an eating pattern to reduce blood pressure and offers so many additional whole-body health benefits, similar to the Mediterranean diet.”

Although the DASH diet isn't primarily designed for weight loss, it is possible that it would have that effect, given the foods it focuses on. However, you would need to watch portion sizes.

What are the health benefits of the DASH diet?

Studies have liked the DASH diet with the following health benefits:

• Reduced inflammation
• Lowered risk of heart disease
• Improved kidney health
• Reduced risk of diabetes
• Improved brain health
• Weight loss and maintenance
• Lowered risk of cancer
• Lowered risk of death in adults.

Ultimately, the DASH diet is a healthy, well-balanced eating pattern that is suitable for all adults, regardless of their health status.

What are the risks of high blood pressure and cholesterol?

High blood pressure and high LDL cholesterol (known as "bad cholesterol") levels are two major risk factors for heart disease and stroke. They cause damage to artery walls and can lead to clots forming.

What is the Mediterranean diet?

The only diet to rank higher than the DASH diet was the Mediterranean diet. The two diets are similar in many ways in that they focus on eating plenty of healthy, non-processed foods. The Mediterranean diet is one of the most well-researched diets and has been shown to reduce the risk of heart disease, improve mental health, and decrease inflammation. Because it is non-restrictive, many people find it easy to follow, sustainable for the long term, and adaptable to any cuisine or lifestyle.

It focuses on eating plenty of:

• fruits and vegetables
• whole grains
• beans
• nuts
• healthy fats
• fish and poultry.

And it recommends not eating too much sweets, ultra-processed food, and red meat.

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