How to Lower High Cholesterol and Blood Pressure

December 2019

Adopt these healthy lifestyle changes to help reduce your numbers and risk for disease. 

Blood pressure and One way to lower high cholesterol and blood pressure is by eating well.cholesterol numbers are two helpful indicators of your heart health. High levels can be partially hereditary, but even if you are genetically predisposed, lifestyle changes can help manage them. Here’s how to lower high cholesterol and blood pressure through healthy habits:

  1. Eat well
  2. Season wisely
  3. Exercise regularly
  4. Limit caffeine and alcohol
  5. Manage stress
  6. Keep a healthy weight
  7. Monitor your numbers

Learn more about how to lower high cholesterol and blood pressure below.

Eat well

Healthy foods like fruits, vegetables, and whole grains contain plenty of fiber, vitamins, and minerals like hypertension-lowering potassium. Add in other foods like nuts, olive oil, and fish to further lower your cholesterol. All of these are staples of the famously heart-healthy Mediterranean diet, while notable foods to limit include sugar, cheese, and meat.

Season wisely

Healthy eating is a lot more fun when your food is bursting with flavor! When it comes to lowering high cholesterol and blood pressure, choose seasonings that will add the flavor you crave without sacrificing your health. While you’ll want to limit salt to manage your sodium intake, feel free to be generous with cholesterol-lowering spices like garlic, curcumin, ginger, black pepper, coriander, and cinnamon.  

Exercise regularly

A healthy heart loves exercise, andWomen wondering how to lower high cholesterol and blood pressure can use this article for healthy tips. that’s reflected in both blood pressure and cholesterol numbers. A mix of cardio exercises (like swimming, running, dancing, and biking) and strength training (weight-lifting and bodyweight fitness) is the ideal combination to help lower your levels. Try to fit in a brisk walk as often as possible on days when another workout isn’t on the schedule.

In addition to lowering high cholesterol and blood pressure, there are many other health benefits of movement that you can check out on our blog.

Limit caffeine and alcohol

You don’t have to say goodbye to coffee and cocktails altogether, but it’s best to consider them a treat instead of a daily staple when you’re trying to lower high cholesterol and blood pressure. (And this includes red wine, which may not deserve its heart-healthy reputation after all.) As for caffeine, the hypertensive effects seem to differ from person to person, so talk to your doctor about the safest amount of caffeine for you.

Manage stress

We’ve all heard some phrase like “Calm down, you’ll raise your blood pressure,” and there’s something to that. If you have a load on your mind, it can manifest itself physically. Stress triggers the release of hormones that constrict your blood vessels and raise the pressure. If you feel chronically stressed, try to identify the source so you can take steps to address it. Self-care activities like meditation, yoga, warm baths, or whatever makes you feel most relaxed can help.

Check out these warning signs of unhealthy stress levels and find your inner calm with these tips for managing stress. If stress is impacting your daily life, talk to your women’s healthcare provider about your options for relief.

Lose weight

While anyone can have high cholesterol or blood pressure, carrying extra pounds often increases both numbers. Weight loss has the power to bring both back down. Losing even one inch off your waist can show improvements in all other heart health metrics. In addition to eating well and exercising, you’ll find many other helpful tips for losing weight in a healthy way on our blog.

If you’re having trouble shedding pounds despite your healthy efforts, schedule an appointment with our women’s health providers for help.

Monitor your numbers

To help keep track of the effectiveness of your lifestyle changes, be sure to measure both numbers regularly. Staying on top of your annual wellness exams can help you and your health care provider monitor your levels. You can also get an at-home blood pressure reader or cholesterol tests for more frequent monitoring, however, readings from your provider are the most accurate.

What else can you expect at your yearly exam? Check out this infographic with recommended annual exams and immunizations for women.
Make your annual wellness appointment to learn more about how to lower high cholesterol and blood pressure today. Call 920.885.6090 or reach out to us online today.

This is a public forum, by which BDWH provides general information to patients and prospective patients. You should not post any personal or identifying information on this Blog. The information that appears on this Blog does not constitute medical advice and is not a substitute for a consultation with a Healthcare Professional.

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