High blood pressure and high cholesterol on their own are serious risk factors for heart disease and stroke. When both high blood pressure and high cholesterol occur together, they can damage blood vessels, greatly increasing the risk of future complications. To prevent heart disease and stroke, it’s vital to get your cholesterol and blood pressure under control. Here are 8 home remedies to fight cholesterol and high blood pressure.
1. Small meals.
How you eat is equally important as what you eat. A British study that found people who eat 6- 7 small meals daily, as opposed to 3 big meals, have lower cholesterol and a 10- 20 percent reduced risk of coronary heart disease.
2. Salmon.
Foods high in omega 3-fatty acids lower bad LDL cholesterol levels. Salmon, mackerel, and herring, as well as walnuts, almonds, and flaxseeds are rich in omega 3-fatty acids.
3. Replace white with wheat.
Next time you’re at the grocery store, keep this mantra at the front of your mind. Replace white pasta and bread with whole grain options. Doing so can significantly increase healthy HDL levels. Whole wheat has the added benefit of giving the body a fiber boost.
4. Lemon.
Control high blood pressure by drinking a cup of warm water with freshly squeezed lemon juice upon waking. Lemons are high in vitamin C and other natural antioxidants that reduce free radicals and lower high blood pressure.
5. Watermelon seeds.
Try grinding dried watermelon seeds and eating 1 teaspoon on an empty stomach first thing in the morning. This home remedy works because watermelon seeds have a compound that widens blood capillaries and relieves hypertension.
6. Eliminate processed foods.
One major source of unnecessary sodium is processed foods. Mayo Clinic suggests cutting out processed foods as the easiest method for reducing sodium levels.
7. Cinnamon.
This fiery spice is useful in reducing cholesterol. Try adding cinnamon to curries and desserts. It is also tasty when added to your morning coffee.
8. Potassium.
Most people with high blood pressure have been told to limit their salt intake. One way to reduce the effect of sodium on blood pressure is to increase your potassium intake, says Mayo Clinic.
Sources: verywellhealth.com, home.remedydaily.com
