Natural Strategies to Tackle Cholesterol and Blood Pressure Together
If you're dealing with both high cholesterol and high blood pressure, you will be happy to know that lowering one also lowers the other—and you're wise to take action. These two conditions often go hand-in-hand and can significantly increase your risk of heart disease if left unaddressed. Fortunately, simple but powerful dietary and lifestyle shifts can support both cholesterol and blood pressure levels at once.
1. Reduce Added Sugars and Refined Flours
While fat used to get all the blame for heart problems, we now know that excess sugar and refined carbohydrates—like white bread, pastries, cereal, and even "healthy" granola bars—contribute to elevated insulin levels, weight gain, increased triglycerides, and higher blood pressure. These foods cause inflammation in the arteries and can raise both LDL (bad) cholesterol and systolic blood pressure.
2. Avoid Trans Fats and Processed Foods
Hydrogenated and partially hydrogenated oils (found in many snack foods, baked goods, and margarine) are known to raise LDL cholesterol and increase blood pressure by damaging the lining of blood vessels and promoting inflammation. Choose healthier fats like avocados, olive oil, and nuts, and look for air-popped or baked snacks if you’re getting cravings that won’t go away.
3. Incorporate Heart-Healthy Nutrients
Fresh Garlic: Garlic has been shown to support healthy cholesterol and blood pressure levels by improving arterial flexibility and reducing plaque buildup.
Green Tea: Rich in antioxidants, green tea may help reduce both cholesterol oxidation (lowering LDL “the bad” cholesterol) and blood pressure.
Soluble Fiber: Foods high in soluble fiber—such as beans, lentils, oats, citrus fruits, and flaxseed—bind cholesterol in the digestive tract and promote healthy digestion and blood pressure regulation through improved gut health.
4. Manage Stress and Support Relaxation
Chronic stress can drive both cholesterol and blood pressure up. High cortisol levels interfere with metabolism, increase LDL, and stiffen arteries. Daily practices such as deep breathing, walking, meditation, or even laughter can help shift your body back into a rest-and-digest state that supports cardiovascular healing.
5. Dig Deeper with Your Doctor
Traditional cholesterol and blood pressure readings are useful—but newer and more specific tests can give a fuller picture of cardiovascular risk:
ApoB: Gives a clearer indication of the number of atherogenic particles in the blood.
High-Sensitivity C-Reactive Protein (hs-CRP): A marker of inflammation that can indicate cardiovascular risk.
Lipoprotein (a): A genetic risk factor that’s often missed by standard lipid panels.
Coronary Calcium Scan: A low-cost, non-invasive scan to detect calcified plaque in the arterial walls.
When high cholesterol and high blood pressure are both present, they create a multiplying effect on heart disease risk. The good news? Every smart food choice and lifestyle shift you make can help lower both. You don’t need to do something different for each condition take it one step at a time.
Need a step-by-step plan to lower your numbers? Join the 6 Week Blood Pressure Reset to get clear on what you need to know and do to start your path to optimal health.