5 habits to reduce blood pressure and cholesterol

People with both high cholesterol and high blood pressure may have difficulty controlling their diet. However, some changes in diet and exercise can bring certain benefits.

Cut down on bad fats

Too much saturated fat and trans fat can increase LDL (bad cholesterol), leading to plaque buildup in the arteries. They are found in fried foods, processed meats, red meat, crackers, and cakes.

Some cooking methods that can reduce saturated fat include replacing butter with olive oil and canola oil, which contain monounsaturated fats that are good for your heart and blood pressure. Choose lean meats, poultry, fish, and beans instead of fatty meats. Choose fat-free or low-fat milk and yogurt, and eat less cheese.

Eat at least 25 grams of fiber per day

Soluble fiber found in oats, beans, and citrus fruits like oranges and grapefruits can lower bad cholesterol levels. Foods high in refined carbohydrates can also promote the production of unhealthy triglycerides in the blood. Therefore, choosing whole grains like brown rice and whole-wheat pasta can increase your overall fiber intake and lower your triglyceride levels.

Exercise 30 minutes a day

Regular exercise can reduce the risks to your heart associated with being overweight. Moderate exercise such as brisk walking, jogging, and cycling can also help regulate blood pressure, reduce blood fats, and keep your heart healthier.

Reduce salt

According to the American Heart Association, daily sodium intake should be less than 1,500 mg (less than a teaspoon of table salt) per day. If you accidentally eat too much salty food the day before, choose foods with very low sodium content the next day to balance the amount of salt in the body.

Foods that are potentially high in salt include canned, frozen, and processed foods. Be sure to read the nutrition facts labels on these products before consuming them.

Eat fish twice a week

Eating at least two servings of fish a week, such as salmon, mackerel, herring, and sardines, can boost heart health and help lower blood pressure and cholesterol. The omega-3 fats in fish help eliminate triglycerides and lower blood pressure, which is beneficial for people with heart disease.

Increase potassium-rich foods

A diet rich in potassium from fruits, vegetables, and low-fat dairy products helps lower total and bad cholesterol. Potassium also acts as an electrolyte and balances blood pressure in the body. Maintaining a balanced diet with sodium and potassium has many health benefits including improving blood pressure and heart disease.

Foods high in potassium include avocados, apricots, bananas, cantaloupe, chicken, grilled fish, oranges, and spinach. Certain medical conditions or medications may require a potassium-restricted diet, so talk to your doctor before adding potassium supplements.

Making multiple dietary changes at once can be difficult, especially for someone who has been diagnosed with high blood pressure and high cholesterol. Instead, you can make gradual changes every week for four weeks. Once you get used to it, focus on making them more frequent in the second and subsequent months.