9 Natural Remedies for High Cholesterol and Blood Pressure

Unfortunately, for many people, medications carry a range of side effects. The good news is that there are natural ways to help lower your cholesterol and blood pressure.

Here Are 9 Natural Remedies for High Cholesterol and Blood Pressure

Increasing Fiber Consumption

Increasing your fiber intake by eating soluble or insoluble fiber actively decreases cholesterol levels. Soluble fiber lowers cholesterol absorption into your bloodstream, while insoluble fiber reduces blood sugar levels and helps prevent constipation. Men over 50 should aim to consume 30 grams of soluble fiber daily, while women over 50 should target 21 grams each day.

You’ll find fiber in many common foods you’re likely already eating. For example, 1.5 cups of oatmeal provides 2.8 grams of fiber. Asparagus and pears also offer excellent fiber sources.

Phytosterols

Phytosterols, found in the membranes of plants, naturally reduce cholesterol. They can decrease total cholesterol by up to 10 percent. Many foods are now fortified with phytosterols since it’s difficult to get enough through a typical diet. Vegetable oils contain varying levels of phytosterols, with rice bran oil, corn oil, and rapeseed oil offering the highest amounts.

You can also take phytosterol supplements. Follow the manufacturer’s guidelines, which usually recommend taking a dose with each meal or snack.

Garlic

Garlic, a common ingredient in many dishes, offers significant benefits for heart health. You can eat it raw or cooked, or take garlic supplements for a concentrated dose.

Research shows that garlic helps lower cholesterol and blood pressure. It also slows the development of atherosclerotic plaques in your blood vessels. By dilating blood vessels, garlic effectively reduces blood pressure.

Berries

A variety of berries can help you with your cholesterol levels. Berries such as blackberries and raspberries can pack a punch in your cholesterol fighting diet plan. They have high levels of antioxidants that can lower LDL or bad cholesterol and increase your HDL, or good, cholesterol levels. Raspberries can be eaten daily for best results.

Tea

Like eating the whole berry, steeping a tea and drinking it made from berries can impact your cholesterol levels. It is important to note that you’ll need to brew and drink several cups each day.

For example, studies show that rooibos tea decreases cholesterol levels, but you’ll need to drink 6 cups per day to lower your LDL cholesterol.

Other teas lower cholesterol as well, including:

• Dandelion tea
• Bitter melon tea
• Peppermint tea

While researchers haven’t fully understood how each tea works, peppermint tea seems to lower cholesterol by incorporating it into bile, which helps digest fats in the intestines. Most teas require several weeks to months of regular drinking to improve cholesterol levels.

Cinnamon

Cinnamon has been linked through different studies to lower your blood pressure. Unfortunately studies are unclear on how much oral cinnamon you need to consume to have a better blood pressure reading. Cinnamon extract is one way to lower both sudden and prolonged high blood pressure. An easy way to increase your daily intake of cinnamon is to sprinkle it on your oatmeal or in your coffee. Keep in mind that sources of caffeine, such as coffee, can work to increase your blood pressure, so you might want to switch to decaffeinated.

Cardamom

Cardamom is a fantastic seasoning to help lower your blood pressure. In one study, statistically significant reductions in blood pressure were found when people consumed 1.5 grams of cardamom twice each day. The study lasted for 12 weeks. You can mix it into spice rubs or even use it in baked goods to make sure you consume your daily allotment.

Flax Seed

If you consume flax seed regularly, you may also reap the benefits of decreased blood pressure. Rich in omega-3 fatty acids, flax seed also reduces cholesterol levels and improve your body’s ability to regulate its blood sugar levels.

In one review study, people needed to consume 30 to 50 grams of whole or ground flax seed every day to have blood pressure reducing benefits. While that might seem like a lot, you can eat or drink flax seed in just about anything: your morning smoothie, baked goods, and even meals. Because the fatty acids can go rancid, you might want to consider storing it in your freezer.

Hawthorn

Hawthorn berry may also decrease your blood pressure and has the potential to lower your levels of bad cholesterol. Commonly recommended in Eastern medicine, hawthorn berries relax blood vessels, which can lower your blood pressure. Studies are unclear on exactly how much hawthorn needs to be taken each day, but one study showed 1,200 mg of hawthorn extract taken each day were linked to lower blood pressure.

You’ll find plenty of different ways to naturally lower your high blood pressure and high cholesterol. You should discuss any methods with your physician as you may suffer ill effects if your levels drop too low, especially with blood pressure. Also remember that certain herbs and supplements may interact with your medications.

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