Giving up carbs is difficult. But the best diets for losing weight, reducing cholesterol, and lowering blood pressure all have that one thing in common — you have to give up or greatly reduce your carb intake. But now we have proof that you do not have to give up all carbs to lose weight and lower your blood pressure.
A study took 25 subjects who had mildly elevated cholesterol, were overweight, and had blood pressures less than 140/90. All of the participants ate a Step 1 diet promoted by the American Heart Association for two weeks. The Step 1 diet includes reduced fat, cholesterol, and sodium intake, but it does not limit refined carbs.
After the initial two weeks, the researchers divided the participants into three different groups. Then they had each group substitute the refined carbs of the Step 1 diet with whole grains. They told each group to consume wheat, barley, or both for five weeks. Wheat has insoluble fiber, barley has soluble fiber.
All three groups saw their blood pressure significantly drop. Better yet, even though they were consuming on average 100 cal/day more than the AHA diet, they still lost an average of 2.2 pounds during the five weeks.
The researchers did not measure or report on the diets effect on their cholesterol, but I would expect it to drop as well.
Action to take: This is simple. All you have to do is increase your caloric intake from whole grains and reduce calories from refined foods. It will take a few weeks before you see anything happen. But the more you can eat this way, the faster you will see results. This is an easy, affordable, safe, and effective first step for conquering your hypertension and weight problem.
Ref: Behall, K.M., D.J. Scholfield, et al. Whole-grain diets reduce blood pressure in mildly hypercholesterolemic men and women, J Am Diet Assoc, 2006; 106(9): 1445-9.