High blood pressure and high cholesterol are serious risk factors for heart disease and stroke. When they occur together, they can severely damage blood vessels and increase the risk of further complications. To prevent heart disease and stroke, it’s crucial to manage both cholesterol and blood pressure effectively. Here are 8 simple home remedies that can help you fight cholesterol and high blood pressure.
1. Eat Small Meals
It’s not just what you eat, but also how you eat that matters. According to a British study, people who consume six to seven small meals daily have lower cholesterol levels and a 10-20% reduced risk of coronary heart disease compared to those who eat three large meals.
2. Include Salmon in Your Diet
Foods rich in omega-3 fatty acids, such as salmon, mackerel, and herring, help lower bad LDL cholesterol levels. Other good sources include walnuts, almonds, and flaxseeds.
3. Choose Whole Wheat
When shopping for groceries, opt for whole grain options instead of white pasta and bread. Whole wheat foods can significantly increase your healthy HDL levels and provide your body with much-needed fiber.
4. Drink Lemon Water
To control high blood pressure, drink a cup of warm water with freshly squeezed lemon juice in the morning. Lemons are packed with vitamin C and natural antioxidants that help reduce free radicals and lower high blood pressure.
5. Eat Watermelon Seeds
Grind dried watermelon seeds and consume one teaspoon on an empty stomach in the morning. These seeds contain compounds that widen blood capillaries and alleviate hypertension.
6. Cut Out Processed Foods
Processed foods are a major source of unnecessary sodium. Cutting them out of your diet is one of the simplest ways to lower your sodium intake, as suggested by Mayo Clinic.
7. Add Cinnamon
Cinnamon is great for reducing cholesterol levels. Sprinkle it on curries, desserts, or even your morning coffee for a tasty health boost.
8. Increase Potassium Intake
If you have high blood pressure, you’ve probably been told to limit your salt intake. Another effective method is to boost your potassium intake, which can help counteract the effects of sodium on blood pressure, according to Mayo Clinic.
Sources: verywellhealth.com, home.remedydaily.com
