Ways to Lower Your High Blood Pressure and Bad Cholesterol
These heart-healthy ways can help you reduce your high blood pressure, lower your bad cholesterol, and improve your health.
Lose Weight.
Losing as little as five to ten percent of your weight can result in better blood pressure, lower risk for diabetes and improved cholesterol levels.
Exercise.
Exercising for atleast 30 Minutes every day can help alot. High level of physical activity helps to mitigate the heart risks associated with being overweight. Moderate exercise (e.g., brisk walking) will help to keep your heart healthy.
Reduce or avoid saturated fats.
Ways to reduce saturated fat includes replacing butter with olive and canola oils, which contain good amounts of heart healthy monounsaturated fats; choosing lean meats, poultry, fish and beans instead of higher fat meats; select nonfat or low-fat milk and yogurt in place of whole-milk versions; eat full-fat cheeses sparingly. Avoid trans fats, which also increase Bad Cholesterol(LDL cholesterol), by skipping foods that contain “partially hydrogenated oil” in their list of ingredient.
Consume more fiber-rich food.
High-fiber diet can help you lower the risk of heart disease. Soluble fiber in oats, beans and citrus fruits, like oranges, helps reduce “bad” LDL cholesterol levels.
Eating more fish.
Omega 3 fats in fish lower triglycerides and blood pressure; they also can help prevent irregular heart rhythms. Doing so may reduce your risk of heart disease by 30 percent, research suggests.
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