lowering bp and cholesterol

Sheri159456
Sheri159456 Posts: 2
in Food and Nutrition
So...I'm here after really needing to be for a couple of years. I got the wake up call last week at the docs office. My bp is thru the roof and my cholesterol is high. so, in an attempt to get healthy...here I am. The last few days have been okay...however, I am having a very hard time choosing foods to eat. I'm sticking mostly to chicken, fish, almonds and fruits and raw or steamed veggies. I'm already sick of it! And, I'm not getting enough calories. The last two days I have been below my 1200 a day. Any suggestions? Please and thank you! :smile:

Replies

  • Chief_Rocka
    Chief_Rocka Posts: 4,710 Member
    Exercise + weight loss is going to improve your numbers more than anything else.

    You food choices look fine, just eat larger portions.
  • EatClean_WashUrNuts
    EatClean_WashUrNuts Posts: 1,590 Member
    Exercise LOTS. I dropped mine to healthy realms in 3 months.

    As for foods...you dont need to change everything, just how much you eat. being below 1200 is UNHEALTHY. Find your BMR, set your goals, and move forward.
  • FredDoyle
    FredDoyle Posts: 2,273 Member
    I went from 180/114 to consistantly below 120/80 in three months from losing 30 lbs. exercising and reducing sodium to below 1500 mg. per day. I feel great!
    You have cut out processed food mostly to get your sodium levels down.
    I make my own bread and bbq sauces so I can leave out most of the salt.
    I loved salt, but you do get used to it. Sweet sour and spicy hot are the go to flavours now.
    Greek yogurt subs for either mayo or sour cream quite nicely.
    Garlic. Lots of garlic and onions.
    Good luck.
  • SanteMulberry
    SanteMulberry Posts: 3,202 Member
    So...I'm here after really needing to be for a couple of years. I got the wake up call last week at the docs office. My bp is thru the roof and my cholesterol is high. so, in an attempt to get healthy...here I am. The last few days have been okay...however, I am having a very hard time choosing foods to eat. I'm sticking mostly to chicken, fish, almonds and fruits and raw or steamed veggies. I'm already sick of it! And, I'm not getting enough calories. The last two days I have been below my 1200 a day. Any suggestions? Please and thank you! :smile:

    You likely also need to keep your carbs to between 60-100 grams. That's what I did and it brought my B.P. down (it was very high initially) enough to get off my B.P. medications (I was taking the max of two). I also work to keep my uric acid levels down by limiting my fructose (the sugar in fruit) to 15-20 grams per day. Uric acid tends to be too high in those with metabolic syndrome with which I was diagnosed (high blood pressure, high blood triglycerides, low HDL cholesterol--the good cholesterol, and high fasting blood sugar. In other words, an obese individual with "central obesity" (belly fat) and blood chemistry that is highly correlated with heart disease. My blood chemistry numbers are back in the normal range and I am losing body fat. :smile:

    Oh---and don't forget to exercise! But depending on how old you are, often, exercise is not enough. Exercise alone has been successful in reducing B.P. in young people. People over 50 typically have to use a dietary approach as well.
  • kayduro
    kayduro Posts: 249 Member
    I too, am trying to lower my cholesterol.

    I start off my day with steel cut oats, cinnamon and walnuts for breakfast, learned to drink my coffee without half and half, cut out processed foods, switched to whole grain breads and pastas, incorporated more lean chicken & turkey, use olive oil in recipes, more veggies and fruits and exercise 3-4 times a week for at least an hour. I have my 3 month re-check on Nov16th. I'll let you know if it worked.

    I take a daily fiber supplement (PGX), as well as fish oil and magnesium. These are all good for lowering cholesterol too. Good luck to ya!
  • gramacanada
    gramacanada Posts: 557 Member
    It's a learning process. You haven't been doing it very long. You need to learn from somewhere, what are good foods for you. Or even, what are good foods. Some people don't know. What did you eat before? Is this a major change for you? If you're making a lot of changes, it will be harder. Perhaps see a nutritionist, or dietitian. Read about food, learn their nutrient contents. It takes time and effort. If you're bored with what you're eating, you won't stick with it. There is a wide variety of food with health benefits. Enough to allow you a lot of change ups and combinations. A lot of experimentation may be required. And it could be fun. Change never happens overnight.
  • Sheri159456
    Sheri159456 Posts: 2
    Thank you all so much for the support and suggestions. Just to give a little background....I am 41 (soon to be 42) years old and need to lose about 40-50 pounds. I am excercising 3 times a week for at least 30-45 min. Mostly cardio with a few sit ups and push ups thrown in. Yes, this lifestyle change is going to take some getting used to. I'm pretty sure my numbers are bad because I got into a bad habit of eating processed foods and LOTS of salt added in. Plus, I'm a junk food junkie. Just being off all the junk food in the last week has helped tremendously with my energy levels. Plus, I've noticed that mentally I don't feel so "foggy"!

    I'm loving the support I am finding here. I look forward to logging on and reading what everyone is doing to get and stay healthy.

    Thanks again! :smile:
  • alanbluecat
    alanbluecat Posts: 28
    I eliminated both of these health problems (and more) by switching to a low fat raw vegan diet. Contrary to some other advice above (hi aroundthemulberrybush :)) my diet is about 90% fruit, 10% vegetables and breaks down as 80% carbs 10% fat 10% protein.

    I think it is about experimenting and trying some different things and settling on something that works for you. Good luck!

    ETA - Intermittent Fasting is said by some to help these problems. I do this too.

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