Lowering cholesterol and blood pressure

[Anonymous]

Looking for tips for foods to eat and workouts to add to lower my cholesterol and blood pressure. Found out both are really high at a well visit. ☹️ Anyone successfully done this and have suggestions?

I’m already pescatarian and I run and do strength exercises 3x per week. Tried a food and exercise tracker for two weeks and it was creating some seriously disordered habits. Also, I’m already a normal weight, bmi 21.

Thanks for any ideas!

[Anonymous]

Sometimes it’s just genetic. I also have high LDL, and slightly high BP despite exercising 5-6 days a week for up to an hour or two, having a very low BMI, and eating lots of vegetables and fruits and mostly cooking my own meals. I don’t know what else I can do. I try to eat less red meat and shell fish and potato chips or ice cream and cookies, but I haven’t cut them out completely.

[Anonymous]

I added healthy fats, fish oil, and soluble fibers and it made a big difference in my cholesterol.

[Anonymous]

Anonymous wrote:I added healthy fats, fish oil, and soluble fibers and it made a big difference in my cholesterol.

Thank you! Is the soluble fiber a supplement, and if so, is there one you recommend?

[Anonymous]

plant sterol is supposed to help with high cholesterol.

My blood pressure has *always* been normal, had it checked last May. But a few weeks ago, when I got it checked, it was really high. I've been in pain for the past several months due to other issues, and not sleeping well. That could be the cause of the spike.

But as a PP stated, it could also be genetic. My mom has high blood pressure (and high chol, and diabetes..yay. I won the jackpot.. not).

[Anonymous]

Anonymous wrote:plant sterol is supposed to help with high cholesterol.

My blood pressure has *always* been normal, had it checked last May. But a few weeks ago, when I got it checked, it was really high. I've been in pain for the past several months due to other issues, and not sleeping well. That could be the cause of the spike.

But as a PP stated, it could also be genetic. My mom has high blood pressure (and high chol, and diabetes..yay. I won the jackpot.. not).

COVID can cause elevated BP that persists past infections

[Anonymous]

Anonymous wrote:I added healthy fats, fish oil, and soluble fibers and it made a big difference in my cholesterol.

So do the soluble fibers Absorb cholesterol from your blood or do they just absorb cholesterol from the food you eat so you don’t absorb it?

[Anonymous]

Anonymous wrote:

Anonymous wrote:I added healthy fats, fish oil, and soluble fibers and it made a big difference in my cholesterol.

Thank you! Is the soluble fiber a supplement, and if so, is there one you recommend?

Psyllium added to drinks in the morning and evening. I use plain husks not Metamucil. It's what my MD recommended.

[Anonymous]

Anonymous wrote:

Anonymous wrote:I added healthy fats, fish oil, and soluble fibers and it made a big difference in my cholesterol.

So do the soluble fibers Absorb cholesterol from your blood or do they just absorb cholesterol from the food you eat so you don’t absorb it?

I assume it stops the initial absorption, here's some support for that https://www.health.harvard.edu/blog/fiber-full-eating-for-better-health-and-lower-cholesterol-2019062416819

[Anonymous]

How is your caffeine intake? Seriously affects my blood pressure. Do you have an in home monitor? Keep an eye on it and make a log for your doctor. +1 to fiber supplement recommendation.

FWIW, you’re not alone. I walk a ton, strength train 3x a week, do yoga and breathing exercises. I cook my 95% of our meals and don’t eat a ton of processed food or sweets. I’m at a 19 BMI and have elevated cholesterol and blood pressure. Same as my mom, who has been on meds since her mid-40s. Which I am approaching in a few yrs. It sucks.

[Anonymous]

Anonymous wrote:Sometimes it’s just genetic. I also have high LDL, and slightly high BP despite exercising 5-6 days a week for up to an hour or two, having a very low BMI, and eating lots of vegetables and fruits and mostly cooking my own meals. I don’t know what else I can do. I try to eat less red meat and shell fish and potato chips or ice cream and cookies, but I haven’t cut them out completely.

I'm this PP. I added oatmeal to my diet daily and also whey protein powder to my daily green smoothie. Both of these things were recommended by the Mayo Clinic website.

[Anonymous]

This is an active project for me too.

I'm going to try baking with psyllium husk for my cholesterol.

Dr. Mark Hyman just talked about this on his podcast this week.

Good luck to us.

[Anonymous]

Anonymous wrote:This is an active project for me too.

I'm going to try baking with psyllium husk for my cholesterol.

Dr. Mark Hyman just talked about this on his podcast this week.

Good luck to us.

That sounds better than my gelatinous psyllium and water 'smoothie'

[Anonymous]

Some people are salt-sensitive and can normalize their BP on a low sodium diet. A low-saturated fat and low-sodium diet plus regular exercise, good sleep and stress reducing techniques is the best you can do. If those don’t work, you have to use meds. Sorry. I’m in the same boat at 47.

[Anonymous]

Anonymous wrote:

Anonymous wrote:This is an active project for me too.

I'm going to try baking with psyllium husk for my cholesterol.

Dr. Mark Hyman just talked about this on his podcast this week.

Good luck to us.

That sounds better than my gelatinous psyllium and water 'smoothie'

Look up keto bread recipes - lots of psylium