9 Natural Remedies for High Cholesterol and Blood Pressure

High cholesterol and high blood pressure are damaging to your heart and arteries, and if you are affected by the silent health conditions, you’re more at risk for health issues such as heart attack and stroke. While many physicians will recommend diet changes and increasing exercise, you are also likely to be prescribed medication, such as statins, which can help lower your cholesterol.

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.

Increasing Fiber Consumption

Increasing your fiber consumption by ingesting soluble or insoluble fiber has been shown to decrease cholesterol levels. Soluble fiber is known for lowering cholesterol absorption into your blood stream, while insoluble fiber can also lower blood sugar levels and decrease the occurrence of constipation. Men over 50 should aim for 30 grams of soluble fiber each day, while women over 50 should target ingesting 21 grams each day.

You can also get fiber from a variety of food sources, likely things you’re already eating. Eating oatmeal contains a significant amount of fiber: 1.5 cups typically has 2.8 grams of fiber. Asparagus and pears are also sources of fiber.

Phytosterols

Phytosterols come from the membranes of plants and are a natural way to reduce cholesterol. In fact, they have been shown to decrease total cholesterol by up to 10 percent. Many foods are now being made and fortified with phytosterols because it’s hard to consume an adequate amount through your normal dietary habits. Phytosterols exist in vegetable oils with different concentrations and compositions, and rice bran oil, corn oil, and rapeseed oil have higher contents of phytosterols than other vegetable oils.

You can also take natural supplements that are developed with phytosterols. Take these supplements following the manufacturer’s guidelines, which typically suggests taking a dose with each meal, either immediately before or with the meal or a snack.

Garlic

Garlic is commonly used in many dishes, and it can be hugely beneficial for your heart health. You can consume it raw or cooked, and you can also take garlic supplements, which are designed as an easy way to get high levels of garlic in your system.

Research into garlic has shown that it may help lower your cholesterol levels and even lower your blood pressure. It may also slow the development of atherosclerotic plaques in your blood vessels. One of its mechanisms of action is dilating the blood vessels, thereby reducing your 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, rooibos tea has been shown to decrease cholesterol levels, but you’ll need to drink 6 cups per day to show a decrease in your LDL cholesterol.

Other teas have been linked to lower cholesterol, including:

• Dandelion tea
• Bitter melon tea
• Peppermint tea

While the exact mechanisms are not understood for each of the different varieties of tea, peppermint tea appears to work by incorporating cholesterol into bile, which is used to digest fats in the intestines. For most teas, it will take several weeks to months to show improvement in your 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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