Lowering blood pressure to normal levels is crucial regardless of age due to rising diagnoses of hypertension in young people.
High blood pressure and cholesterol significantly increase the risk of heart disease and stroke, affecting approximately half of all American adults, with heart disease contributing to 1 in 5 deaths in the United States.
However, the U.S. Centers for Disease Control and Prevention indicates that one-third of these deaths are preventable through lifestyle changes that effectively reduce these risk factors.
Cardiologist Stephanie Saucier advises how to effectively lower your blood pressure and cholesterol.
7 effective ways to lower your blood pressure
High blood pressure, or hypertension, is a silent health concern affecting nearly half of American adults. Often unnoticed until it causes serious issues, it can quietly damage arteries, the heart, and other organs over time.
The good news is that small, consistent lifestyle changes can make a big difference in managing your blood pressure and protecting your health.
1. Understand high blood pressure risks
High blood pressure, or hypertension, affects nearly half of American adults, according to the CDC. Persistent high blood pressure can lead to heart attacks, strokes, kidney issues, and vascular dementia.
2. Know how blood pressure works
Your body requires some pressure to circulate blood, and this pressure naturally fluctuates throughout the day. Arteries can adapt, but consistent high pressure can cause them to stiffen and narrow, promoting the formation of fatty deposits that damage the lining.
3. Follow a heart-healthy diet
“A healthy diet can help lower blood pressure by 11 millimeters of mercury (mmHg),” says Saucier. Focus on:
- Fiber-rich whole grains
- Limiting sodium to under 1,500 mg per day
- Cutting sugar-sweetened beverages to under 450 calories per week
4. Exercise regularly
Aim for 150 minutes of moderate exercise weekly. Both aerobic and strength training can reduce blood pressure by 5–8 mmHg.
5. Maintain a healthy weight
Losing weight can lower blood pressure, with each kilogram lost potentially reducing it by 1 mmHg.
6. Consider medications when needed
Saucier stresses the importance of discussing options with your healthcare provider. Medications such as diuretics, calcium channel blockers, ACE inhibitors, ARBs, or beta-blockers may be recommended based on your medical history.
“Every person is different, and some medications will be better than others depending on your history,” she said.
7. Monitor your blood pressure at home
Regular home checks help track progress between doctor visits. Sit quietly for 5 minutes before taking the measurement. Keep your back straight, feet flat, and place the cuff on bare skin at heart level on your upper arm.
4 ways to lower your blood cholesterol
Cholesterol plays a crucial role in the body, supporting metabolism, cell structure, and the production of hormones and vitamins. However, too much “bad” cholesterol can harm your heart and arteries.
Small lifestyle changes can help keep cholesterol levels in check and support long-term heart health.
1. Understand the types of cholesterol
Cholesterol travels through the bloodstream via carriers called lipoproteins. The main types are:
- HDL (good cholesterol): Returns excess cholesterol to the liver, preventing artery buildup.
- LDL (bad cholesterol): Transports cholesterol to arteries, where it can accumulate and form plaque.
High LDL cholesterol levels can narrow blood vessels and increase the risk of heart and vascular diseases, such as atherosclerosis, according to Saucier.
2. Eat a fiber-rich, heart-healthy diet
“Look for foods in the grocery store that are rich in fiber and low in saturated or trans fats,” Saucier said. Focus on:
- Fruits and vegetables
- Whole grains
- Nuts
- Poultry or fish
Avoid foods high in saturated or trans fats, as they can raise LDL cholesterol and accelerate the buildup of artery plaque.
3. Avoid sedentary lifestyle
Make physical activity part of your daily routine. Activities like walking, swimming, or using light weights can help manage cholesterol levels.
4. Take doctor prescribed medications when needed
Diet and exercise may not always be enough to slow down the buildup of artery fat. Saucier emphasizes consulting your healthcare provider about medications, especially if you recently had a heart attack or are at high risk.
Regular check-ups with your healthcare provider help ensure that LDL levels remain low and HDL levels stay protective, thereby reducing your risk of heart disease over time.
Should you be worrying about your heart health?
Saucier stresses starting early with heart health, especially after a recent heart issue.
Her routine includes exercising five days a week with walks, hikes, stationary biking, and weightlifting. She eats a healthy diet of berries, lean meats, vegetables, and salmon weekly.
Saucier also ensures 7 to 9 hours of sleep each night and visits her primary care provider annually to monitor blood pressure, cholesterol, blood sugar, and other health risks.
Apart from diet and exercise, Saucier warns that tobacco and heavy alcohol use can increase the risk of heart disease.
These substances raise triglyceride levels, fatty deposits that block blood vessels.
Additionally, they promote inflammation and the buildup of plaque in artery walls.
Considering genetics is also crucial. Saucier recommends discussing your family’s heart health history. It’s important not to ignore a family history of early heart disease.
“In women specifically, history of gestational diabetes or preeclampsia during pregnancies should also be discussed as these are independent risk factors for developing heart disease later in life.”
Here’s Dr. Stephanie Saucier talking about lowering your high blood pressure:
Disclaimer: This article is provided solely for informational purposes and should not be considered a substitute for professional advice, diagnosis, or opinion. It is strongly recommended to consult with qualified professionals for any mental health concerns or issues.
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