High blood pressure, high cholesterol, and smoking are three of the key risk factors for cardiovascular disease that are under one's control. Healthline reports that cardiovascular disease is the leading cause of death in the United States, killing more people each year than all forms of cancer put together.
More individuals die from cardiovascular disease than from chronic lower respiratory disorders such COPD, bronchitis, emphysema, and asthma, as reported by the World Health Organization (WHO). Yet, modifying one's diet has been shown to lessen one's chances of acquiring cardiovascular disease.
As dietary factors contribute to high blood pressure and cholesterol, figuring out how to include them in your meal planning can greatly lower your risk for heart disease. To that end, this article will discuss three substantial foods that can aid in reducing both blood pressure and cholesterol. Here is a quick look at each of them:
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Pulses, which include beans, lentils, and legumes, are high in fiber, an essential nutrient linked to a decrease in LDL (bad) cholesterol levels, glucose levels, and chronic inflammation. This is according to a publication by Healthline. Also, because of their beneficial effects on the gut flora, eating a lot of pulses has been linked to improved cardiovascular health.
In the same manner that pulses help reduce bad (LDL) cholesterol, soy does the same. Moreover, it has antioxidant capabilities that aid the body in neutralizing potentially harmful free radicals that cause oxidative stress. In addition to these benefits, soy also lowers blood pressure.
Finally, seeds and nuts
Nuts and seeds are a good source of fiber and polyphenols, says Healthline. In addition to being low in saturated fat, they are a good source of unsaturated fats, which have been demonstrated to lower levels of the harmful LDL cholesterol. Moreover, nuts like cashews and peanuts, which are high in potassium, are known to drastically reduce blood pressure.
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