Food, specifically plant food, can be used as medicine to help reduce or lower your risk for certain diseases. One is heart disease. Two of the risk factors for heart disease, high blood pressure and high cholesterol, can be influenced by your food choices. If you are currently trying to lower one or both of those without having to resort to medication, you might want to try eating more plant foods.
Plant foods contain two different kinds of fiber. To lower your cholesterol, you need to consume more of the type we call soluble fiber. Soluble fiber combines with liquid in your stomach to make a gelatinous mixture that helps trap waxy particles of cholesterol. The mixture then proceeds through the digestive tract and leaves your body when you have a bowel movement. The most well-known source of soluble fiber is oats. Five to 10 grams of soluble fiber a day decreases your LDL cholesterol.
Other good sources of soluble fiber include dried beans and peas, nuts, barley, apples, pears, carrots and brussels sprouts. One excellent (but non-food) source of soluble fiber is psyllium, which is a plant used to make products that relieve constipation. One spoonful mixed in and cooked with your oatmeal everyday will do wonders for your cholesterol levels.
When it comes to lowering blood pressure, the first and most well-known food change you can make is to reduce the amount of sodium you eat. Fresh fruits and vegetables contain low amounts of sodium, which is a start in the right direction. But they also contain large amounts of potassium, a mineral that helps negate the bad effects of sodium.
You should also try to consume 3500-4700 milligrams of potassium every day to help lower your blood pressure. However, taking potassium supplements is generally not recommended for people with high blood pressure. A variety of potassium-rich foods should be eaten daily. The most well-known one, but actually not the best, is a banana. Other good sources include potatoes (sweet and white), melon, peaches, raisins, tomatoes, pumpkin, and pears.
Many of the plant foods listed above are native to Ohio. Even though our availability of fresh, local produce is severely limited right now, start thinking about this spring. It is never too early to start planning for a garden. Growing at least part of your produce (even if it is just tomatoes and peppers) will give you superb tasting food that will help you maintain a healthy heart.
Written by: Donna Green, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Erie County, green.308@osu.edu
Reviewed by: Beth Stefura, Extension Educator, Family & Consumer Sciences, Ohio State University Extension, Mahoning County, stefura.2@osu.edu
Sources:
Brinkman, P. (2017). Potassium. Ohio Line. https://ohioline.osu.edu/factsheet/hyg-5588
Harvard Health Letter (2019). Should I take a potassium supplement?https://www.health.harvard.edu/staying-healthy/should-i-take-a-potassium-supplement
Mayo Clinic (2018). Cholesterol: Top foods to improve your numbers. https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/cholesterol/art-20045192
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