Hypertension, commonly known as high blood pressure, is a chronic medical condition that affects millions of people worldwide. It is a silent killer that often goes unnoticed until complications arise.

Hypertension is a condition in which the blood flowing through the arteries of the body exerts a greater force than normal, leading to damage of the arterial walls. This, in turn, can lead to a number of serious health problems. One of the key contributors to hypertension is high cholesterol levels in the body.

Fortunately, there are foods that can help to fight hypertension and reduce bad cholesterol levels in the body.

What is High Cholesterol?

Cholesterol is a fatty substance that is found in every cell in the body. It is essential to many processes in the body, such as cell membrane formation, hormone synthesis, and vitamin D synthesis.

The liver produces most of the cholesterol in the body, but it can also be found in certain foods. There are two types of cholesterol – low-density lipoprotein (LDL) and high-density lipoprotein (HDL). LDL cholesterol is often referred to as “bad” cholesterol because it can build up in the arteries, leading to artery blockages.

HDL cholesterol is often referred to as “good” cholesterol because it can help to remove LDL cholesterol from the arteries and transport it back to the liver for processing.

What is Hypertension?

Hypertension, also known as high blood pressure, is a common medical condition. It develops when the pressure inside the arteries of the body is too high. Blood pressure is measured in millimeters of mercury (mmHg) and is expressed as two numbers.

The first number is the systolic blood pressure, which is the pressure when the heart beats. The second number is the diastolic blood pressure, which is the pressure when the heart is at rest.

How are Cholesterol and Hypertension Connected?

Cholesterol and hypertension are intimately connected. When there is too much LDL cholesterol in the body, it can build up in the arteries, leading to a condition known as atherosclerosis.

This condition narrows the arteries, making it harder for blood to flow through them. The reduced blood flow leads to an increase in blood pressure, which in turn can lead to hypertension.

Additionally, hypertension can cause damage to the arterial walls, which can lead to the formation of plaques. These plaques are made up of cholesterol, fat, and other substances.

As the plaques grow, they can further narrow the arteries, leading to even higher blood pressure levels.

Hypertension-Fighting Foods

Fortunately, there are foods that can help to fight hypertension and reduce bad cholesterol levels in the body. These foods are rich in nutrients and antioxidants that can help to keep the arterial walls healthy and reduce inflammation in the body.

Here are 10 hypertension-fighting foods that are also known to lower bad cholesterol levels:.

1. Oats

One of the best ways to reduce bad cholesterol levels in the body is to consume foods that are high in soluble fiber. Soluble fiber binds to LDL cholesterol in the body, preventing it from being absorbed into the bloodstream.

Oats are one of the best sources of soluble fiber. They also contain antioxidants that can help to reduce inflammation in the body. Eating a bowl of oatmeal for breakfast can be a great way to start the day.

2. Berries

Berries are one of the best sources of antioxidants. They contain compounds known as anthocyanins, which can help to reduce inflammation in the body. They can also help to lower LDL cholesterol levels.

Blueberries, raspberries, strawberries, and blackberries are all great options.

3. Fatty Fish

Fatty fish, such as salmon, mackerel, and tuna, are great sources of omega-3 fatty acids. Omega-3 fatty acids can help to reduce inflammation in the body and improve cholesterol levels. They can also help to lower blood pressure levels.

Consuming fatty fish a few times a week can be a great way to improve overall cardiovascular health.

4. Nuts

Nuts are a great source of healthy fats, fiber, and protein. They also contain antioxidants that can help to reduce inflammation in the body. Walnuts, almonds, and pistachios are particularly good options.

However, it’s important to keep portion sizes in mind, as nuts are also high in calories.

5. Leafy Greens

Leafy greens, such as spinach, kale, and collard greens, are rich in nutrients and antioxidants that can help to keep the arterial walls healthy and reduce inflammation in the body.

They are also a good source of dietary fiber, which can help to lower cholesterol levels.

6. Legumes

Legumes, such as lentils, beans, and chickpeas, are a great source of plant-based protein and dietary fiber. They are also rich in nutrients and antioxidants that can help to keep the arterial walls healthy and reduce inflammation in the body.

Consuming legumes regularly can help to lower cholesterol levels and improve overall cardiovascular health.

7. Garlic

Garlic has been used for its medicinal properties for centuries. It contains compounds that can help to lower blood pressure levels and improve cholesterol levels. Consuming garlic regularly can be a great way to improve overall cardiovascular health.

8. Avocado

Avocado is a great source of healthy fats, fiber, and vitamins. It also contains compounds that can help to reduce inflammation in the body and improve cholesterol levels.

Consuming avocado regularly can be a great way to improve overall cardiovascular health.

9. Dark Chocolate

Dark chocolate is rich in antioxidants and flavonoids that can help to reduce inflammation in the body and improve cholesterol levels.

However, it’s important to choose dark chocolate that is at least 70% cocoa, as lower cocoa content chocolate often contains added sugars.

10. Green Tea

Green tea is rich in antioxidants that can help to reduce inflammation in the body and improve cholesterol levels. It is also a good source of caffeine, which can help to improve blood flow and lower blood pressure levels.

The Bottom Line

Hypertension and high cholesterol are serious medical conditions that can lead to a number of complications. Fortunately, there are foods that can help to fight hypertension and reduce bad cholesterol levels in the body.

By incorporating these 10 hypertension-fighting foods into your diet, you can improve your cardiovascular health and reduce your risk of developing serious medical conditions.