Macro partitioning

Replacing carbohydrates with protein (approx. half from plant sources) or unsaturated fat (predominantly monounsaturated) in a diet reduced in saturated fat further lowers systolic blood pressure and improves serum lipid profiles compared to a carbohydrate-rich diet.

If you have high blood pressure or high cholesterol, try swapping some of your carbohydrates (like bread, rice, or pasta) for more protein (especially plant-based sources like beans and nuts) or unsaturated fats (like olive oil and avocados). This change, while keeping total calories and saturated fat low, can lower your blood pressure and improve your cholesterol levels more than sticking to a high-carb diet alone.