Together, your cholesterol and blood pressure paint a picture of your cardiac health. The biggest concern is that both can be elevated with no outward signs. According to the National Quality Clearinghouse (n.d.), one of every three Americans suffers from high blood pressure. The good news is that unless you are genetically predisposed to hypertension and high cholesterol, there are ways to lower them naturally.
Lifestyle Changes
Step 1
Get your cholesterol levels checked. If you have not had your cholesterol tested you can request it through your doctor. Usually these levels will be checked at your annual physical if your are over 50 years of age. However, if you have a concern about your cholesterol, or a family history of high cholesterol or heart disease, ask to have a cholesterol test done to provide a baseline reading. This level can be rechecked in six months, preferably after a lifestyle change or cholesterol-lowering medication has been instituted to track the changes.
Step 2
Check your blood pressure. Unlike your cholesterol, your blood pressure can be checked daily. However, blood pressure will fluctuate naturally and should not be a source of stress. Defer to your physician for how often your blood pressure should be monitored, and, if needed, purchase a home kit for taking the measurement. A blood pressure kit can be purchased at most drug stores. If you purchase a blood pressure cuff be sure to record your home readings so that they can be discussed with your physician. When recording, note the time of day and your position as these will affect your readings.
Step 3
Reduce your intake of fats by learning about the content of what you eat. According to the United States Department of Agriculture (n.d.), your fat intake is dependent upon age and sex, but should never exceed 7 tsp. for anyone. Avoid foods that are high in saturated and trans fats, and instead bulk up on whole grain and natural foods such as vegetables, fruits, breads and lean cuts of white meat. Eating healthy foods will stop your body from storing more cholesterol and fats. When your cholesterol remains elevated, fatty deposits grow in your arteries and make your heart work harder to pump blood. This increased workload raises your blood pressure and places extra stress on your heart.
Step 4
Exercise your way to a lower blood pressure. Your heart is a muscle. Overstressed muscles fail, just as overworked hearts fail. The best way to improve your cardiac function, therefore lowering your blood pressure and your cholesterol, is to engage in aerobic exercise. This includes walking, swimming and cycling to name a few. However, if you are obese, or have a pre-existing medical or heart condition, you should always check with your physician prior to initiating any aerobic exercise. Your physician can provide valuable tools that will relate to your current health, weight and age when deciding upon an exercise program.
Step 5
Relax your mind-body connection. When combined with diet and exercise, proponents of natural remedies like aromatherapy, massage and yoga claim that these lower blood pressure and cholesterol. The common denominator for all three is relaxation. When your body and mind are relaxed, your blood pressure decreases. Stress encourages the body to create and release cholesterol, therefore elevating blood cholesterol. Aromatherapists, massage therapists and trained yoga instructors can teach you how to use these complementary therapies to lower your blood pressure and cholesterol, over time, at home.
Step 6
If all else fails, take prescription medications. Sometimes lifestyle changes are not sufficient to lower elevated blood pressures or cholesterol. Your doctor may prescribe medications to lower your blood pressure, cholesterol or both. There are a wide range of medications available by prescription to lower blood pressure. Some slow down the heart rate, and others work as diuretics. When you start blood pressure medication, consider monitoring your blood pressure at home. Be sure to change positions slowly and take caution while using machinery until you know what affect these medications will have on your body. If your physician has started you on a medication for cholesterol, it is important to institute some form of lifestyle change along with the medication, rather than depending soley upon the medication to lower your cholesterol. Advocate for yourself and schedule follow-ups with your doctor. Physicians usually will check your cholesterol about six months after you have begun taking medication.
Tips and Warnings
- Ask your physician to provide you with a normal range of blood pressures for someone your age, sex, weight and height. If a home reading is not within this range, you should report it to your doctor.
- If you have a prior medical condition, or are over the age of 18, it is always wise to consult with your physician prior to initiating a home remedy.
Things You'll Need
- Results of recent blood pressure
- Results of recent cholesterol
- Blood pressure cuff (optional)
