Fiber controls Blood Pressure and Cholesterol

Foods high in fiber such as oatmeal, oat bran, legumes, whole grain, fruits and vegetables help control high blood pressure. Studies shows if you get 20 percent of your daily calories from whole-grain, high-fiber foods instead of refined "white" carbs, it could drop your systolic BP 4 to 8 points and your diastolic BP another 6 to 8 points.

High blood pressure and high cholesterol frequently occur together. They both put you at risk for cardiovascular disease. If you have borderline high cholesterol (200-239 mg/dL) and prehypertension (120-139/80-89 mm Hg), it's time to take action.

Both soluble and insoluble fiber were shown to lower blood pressure in middle-aged people with high cholesterol and prehypertension.