8 home remedies to control cholesterol and high blood pressure
High cholesterol and high blood pressure have a complicated relationship. About 38% of all American adults have high cholesterol, or a total cholesterol number over 200 milligrams per deciliter (mg/dL). More than 43% have high blood pressure. High blood pressure means either your top number (systolic reading) is 140 or higher, or your bottom number (diastolic reading) is 90 or higher, or both.
More than 60% of people with high blood pressure also have high cholesterol. Both also threaten heart health because they’re risk factors for cardiovascular disease. But you can get all your numbers under control with many of the follwing home remedies.
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. 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.
3. 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.
4. 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.
5. 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.
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. 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.
8. 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.
