Lower your cholesterol and blood pressure

My mummy suffers from high blood pressure and high cholesterol, though being just slightly overweight. My father suffers from high cholesterol despite being a healthy weight. Since I am the health guru of the family (which doesn't say much), I have compiled a list of foods that will help lower blood pressure AND cholesterol plus the obvious don'ts when trying to lower both. My doctor also said clearly both are hereditary, so I should start monitoring mine and make subtle changes (I have great cholesterol and a very low BP as of now) but it's always  good to start young. But, like I told my mum...it's not so much what you eat but what you need to stop eating. I also made the list money friendly. Here goes.


Whole grains
Cheerios
Grape Nuts
Oatmeal
Whole wheat pasta
Whole grain brown rice
Quinoa
Whole Wheat Bread (if necessary)


Vegetables FRESH FRESH FRESH FRESH 
Frozen is OK, but NEVER CANNED. EVER.

Carrots
Sweet Potatoes
Tomatos
Spinach
Black Beans
Chick Peas or garbonzo beans
Dark Red Kidney Beans
Brussel Sprouts
Broccoli
Cabbage


Fruits
Bananas
Apples
Pineapple
Oranges
Prunes
Lemon Juice


Meat (Fish, Fish, Fish)
Albacore Tuna in water
Fresh Tuna
Salmon
Shrimp
Swordfish
Tilapia

Dairy
Greek Yogurt
Skim Milk

Dairy Substitutes (for cereal, etc)
Almond Milk
Soy Milk
Coconut Milk



Other
Olive Oil
Ground Flax Seed
Garlic
Almonds
Cashews
Apple cider vinegar

STAY AWAY FROM
Salt salt sallltttttt, do not salt anything. Season so it brings out the flavor, but never use salt to give something flavor. Salt is gross anyways lol, but it's also important to have salt so you need to use a little.
Stay away from too much caffeine
Stay away from prepackaged anything, even vegetables. Loaded with salt and preservatives that skyrocket the blood pressure. N-O.


Items that contain fat and calories should be used in moderation (IE, Greek Yogurt, Olive Oil, Milk, Salmon, Nuts). Nothing should be used in excess and it should be a balanced healthy diet. We all know cholesterol can only come from animals, so along with just high fat meats like beef, stay away from animal products such as egg yolks that are high in cholesterol and stick to just egg whites. A sample menu below is how these items should be intended for use.


Breakfast
Oatmeal made with water, seasoned with a pinch of salt, ground flax seed mixed in, and topped with honey or a small bit of sugar.
Apple
Greek Yogurt w/prunes

Lunch
Fish with lemon, olive oil, and garlic
Whole grain of your choice (IE, quinoa)
Fresh steamed vegetables seasoned to taste
Apple

Snack
Hand full of almonds

Dinner
Fish (IE, swordfish, tuna, salmon tilapia)
Bean salad (black beans, kidney beans, chick peas, apple cider vinegar, olive oil, garlic, herbs, green onions)
Whole grain brown rice
All seasoned to taste but not to be salty, OK?


If you get hungry after dinner you can have fruits, vegetables, a bit of yogurt, or nuts.