- 1). Eat a healthy diet. Proper nutrition and a low-fat diet contributes to a healthy blood pressure and cholesterol reading. Prepare vegetables and lean meats, and eat plenty of fruits, whole grains and healthy fats such as peanuts and walnuts. Use canola or olive oil instead of vegetable oil, and limit fried and fatty foods.
- 2). Eat less salt--no more than 1,500 mg a day, says the Mayo Clinic. Excessive salt used to season your food can raise your BP and cholesterol.
- 3). Exercise regularly. Get your blood pumping and promote a healthy heart, as well as lowering your blood pressure and cholesterol. Physical activity also helps you maintain a healthy weight, which contributes to better readings. Strive for 30 minutes of exercise daily.
- 4). Drink less alcohol. Consuming several glasses of wine or other alcoholic beverages on a daily basis can also increase BP and cholesterol. Men should drink no more than two drinks a day, while women should limit themselves to one drink a day.
- 5). Quit smoking. Cigarette and tobacco use constricts the blood vessels and increases blood pressure. Giving up cigarettes can also bring down cholesterol levels.
- 6). Experiment with supplements. According to the Mayo Clinic, supplements such as cod liver oil, calcium and omega-3 may reduce BP, whereas barley, garlic and Beta-sitosterol may help lower cholesterol.
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