10 of The Best Ways to Help Combat High Cholesterol and High Blood Pressure

Watch 10 of The Best Ways to Help Combat High Cholesterol and High Blood Pressure - Rizzle on Dailymotion

Transcript

00:00Ten of the best ways to help combat high cholesterol and high blood pressure.

00:06Take prescribed medications.

00:08Prescription medicines like statins, ACE inhibitors, and beta blockers

00:13effectively lower cholesterol and blood pressure to reduce heart attack and stroke risk.

00:20Monitor levels regularly.

00:22Regular blood tests and home blood pressure monitoring

00:24help track treatment success and catch cholesterol

00:28or blood pressure spikes early.

00:31Exercise regularly.

00:33Aerobic and resistance exercise for at least 150 minutes weekly

00:37lowers LDL, raises HDL, improves circulation, and strengthens the heart.

00:45Maintain a healthy weight.

00:47Losing just 5 to 10% of body weight through healthy eating and exercise

00:50significantly lowers cholesterol levels and blood pressure.

00:55Follow a heart-healthy diet.

00:56Adopt DASH or Mediterranean diets rich in fruits, vegetables, whole grains, lean proteins,

01:03and healthy fats to improve heart health.

01:06Reduce sodium and sugar intake.

01:08Cut processed sodium and added sugars to quickly lower blood pressure and triglycerides

01:14by swapping sugary drinks and salty snacks.

01:16Increase fiber intake.

01:20Soluble fiber from oats, beans, apples, and berries binds bile acids, reducing LDL cholesterol,

01:28and promoting fullness for healthier weight.

01:31Limit alcohol intake.

01:33Limit alcohol to one drink daily for women and two for men to avoid raising blood pressure

01:39and triglycerides.

01:40Quit smoking.

01:42Quitting smoking quickly improves circulation, reduces arterial damage and inflammation,

01:48and over time lowers heart disease and stroke risks dramatically.

01:52Manage stress and sleep well.

01:55Managing stress through relaxation techniques and obtaining 7 to 9 hours of quality sleep

02:01reduces cortisol, protecting heart, vascular health.