High blood pressure and high cholesterol have been derided recently as “diseases of affluence”, “chronic” conditions often triggered by a spectacularly indulgent modern diet or physical inactivity.
Lifestyle can play a major role in treating both conditions. Successfully controlling your blood pressure and cholesterol levels with a healthy lifestyle may help you avoid, delay or reduce the amount of medication needed.
Three Lifestyle Changes To Lower Your Blood Pressure
Here are three lifestyle changes you can make to lower your blood pressure and hopefully keep it down.
1. Target Weight Loss & Drop Your Waistline: Blood pressure can increase as weight balloons. Weight loss is a proven lifestyle change for controlling blood pressure. Carrying too much waistline weight (40 inches /102 centimeters for men and 35 inches / 89 centimeters for women) also puts you at greater risk of high blood pressure
2. Exercise Regularly: 30 minutes exercise a day can significantly lower your blood pressure. Walking, jogging, cycling, or swimming have proven to be the best exercise for lowering blood pressure
3. Eat Healthily: Change your diet to emphasize whole grains, fruits, vegetables and low-fat dairy products. Eat fruits and vegetables that boost potassium levels, reducing the effects of sodium on blood pressure.
Three Lifestyle Changes To Lower Your Cholesterol
To avoid a heart attack, studies indicate getting your LDL (bad) cholesterol under control is essential. Here are three lifestyle changes you can make to lower your cholesterol levels and keep them there:
1. Limit Your Intake Of Saturated & Trans Fats And Dietary Cholesterol: Sadly, butter, red meat, full-fat and low-fat dairy products, egg yolks, shellfish, and coconut oil are all high in saturated or trans fats. However, omega-3 fatty acids in salmon, mackerel, trout, herring, and sardines protect against heart disease. Include two meals per week and if you opt for canned fish, choose low-sodium or no-added salt varieties.
2. Increase your intake of fiber-rich foods like beans, oats, oat bran, barley, fruits, peas, potatoes, sweet potatoes, beans, black beans, garbanzo beans, carrots, Brussels sprouts, beets, and eggplant. Excellent fruit-based sources include apples, oranges, pears, berries, and apricots.
3. Look For Protein-Rich Plants: Beans, lentils, peas, nuts, and seeds are excellent sources of protein together with vitamins and minerals.
Healthy exercise and sensible eating habits play an essential part in reducing blood pressure and cholesterol and avoiding premature death. While changing your lifestyle may feel painful initially, you will soon feel the benefits of being healthier.