How Much Exercise Is Required To Reduce High Blood Pressure
According to a study in the American Journal of Hypertension, even moderate increases in physical activity can lower high blood pressure in sedentary people. To lower high blood pressure, you do not have to join a gym or decide to become a marathon runner. Start with a small, attainable goal to take 500 more steps, or to fit in 5 more minutes of physical activity today than yesterday. When you make small, attainable goals you can achieve and build confidence each step of your way towards a healthier you.
Saturated And Unsaturated Fat
There are 2 main types of fat: saturated and unsaturated. Eating too many foods high in saturated fat can raise the level of cholesterol in your blood.
Most people in the UK eat too much saturated fat.
Foods high in saturated fat include:
- cakes and biscuits
- foods containing coconut or palm oil
Eating foods that contain unsaturated fat instead of saturated fat can actually help reduce cholesterol levels.
Try to replace foods containing saturated fats with small amounts of foods high in unsaturated fats, such as:
- oily fish such as mackerel and salmon
- nuts such as almonds and cashews
- seeds such as sunflower and pumpkin seeds
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How Much Lower Is Blood Pressure On The Forearm
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Lifestyle Changes You Can Make
Of course, its always a good idea to regularly visit your PCP to ensure these readings and others are within a healthy range. Its also a good idea to check in with your PCP before implementing any lifestyle changes. If lifestyle changes alone arent able to lower these levels to a comfortable range, your doctor may prescribe medicine that can help. Setting good habits and managing your health in your 20s can help improve your wellbeing for years to come.
*Talk to your doctor before beginning any new exercise regime.
Your Best Protection Is Knowledge Management And Prevention
- Know your numbers The best way to know if you have high blood pressure is tohave your blood pressure checked.
- Understand the symptoms and risks Learn what factors could make you more likely to develop high blood pressure and put you at risk for serious medical problems.
- Make changes that matter Take steps to reduce your risk and manage your blood pressure. Make heart-healthy lifestyle changes, take any medication as prescribed and work in partnership with your doctor.
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How To Lower Cholesterol And Blood Pressure
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Why Is Your Blood Pressure Important
Your blood pressure is important because if it is too high, it affects the blood flow to your organs. Over the years, this increases your chances of developing heart disease, stroke, chronic kidney disease, eye disease, erectile dysfunction and other conditions.
Very occasionally, people with very high blood pressure are at serious risk of problems and need urgent treatment in hospital to reduce the risk of a stroke or heart attack.
Current Australian guidelines recommend that if you have persistent raised blood pressure over 160/100 mmHg, but are at low risk of having a stroke or heart attack, you should talk to your doctor or specialist about taking medication to lower your blood pressure.
For further information, visit the Choosing Wisely Australia website.
If youre over 18, you should have your blood pressure checked by your doctor at least every 2 years, or more often if advised.
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Top Misconceptions About High Cholesterol
This post is available in: Spanish
Did you know that slender people can have high cholesterol? Or that getting older even if youre physically fit can cause LDL, or the bad cholesterol, to rise?
There are plenty of misconceptions about cholesterol, and that can make some adults candidates for life-altering events, such as a heart attack or a stroke.
Cholesterol circulates in the blood and can mix with other substances to form a thick, hard deposit on the inside of the arteries. This can narrow the arteries and make them less flexible a condition known as atherosclerosis.
If a blood clot forms and blocks one of these narrowed arteries, a heart attack or stroke can result. This is why high cholesterol is one of the major risk factors for heart disease.
Nearly one of every three U.S. adults have high levels of low-density lipoprotein cholesterol , which is considered the bad cholesterol because it contributes to fatty plaque buildups and narrowing of the arteries. About 94.6 million, or 40 percent, of U.S. adults have total cholesterol of 200 mg/dL or higher. LDL-C levels of 100 mg/dL or lower are linked to lower rates of heart disease and stroke.
High cholesterol is one of the major controllable, or modifiable, risk factors for coronary heart disease, heart attack and stroke. If you have other risk factors such as smoking, high blood pressure or diabetes, your risk increases even more.
How Can I Lower My Cholesterol
Talk with your healthcare provider about the best way to lower your cholesterol. Some people only need some simple lifestyle changes like eating less saturated fat. Others need lifestyle changes plus medication. People with medical conditions that affect their cholesterol may need a more complex approach. Talk with your provider about your medical history, family history and lifestyle factors. Together, youll come up with a plan for lowering your cholesterol numbers.
Remember that even the best plans take time to work. And we all have setbacks. Its OK to struggle, and its also OK to tell your provider when a plan isnt working. Sometimes even the strictest lifestyle changes dont lower your cholesterol numbers enough. Thats because most of your bodys cholesterol is produced by your liver. So, many other factors come into play that are out of your control and have nothing to do with whats on your dinner plate.
Take things one step at a time, and remember that having high cholesterol isnt a personal failure. Its a result of many small changes quietly happening inside your body. Take control of what you can, but know that medications and other medical interventions are there to fill in the gaps.
A note from Cleveland Clinic
Last reviewed by a Cleveland Clinic medical professional on 05/24/2022.
References
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When To See Your Doctor
If you have a family history of high cholesterol, and are concerned about your own levels, its a good idea to see your healthcare provider. High levels of LDL cholesterol increase the risk of heart disease. Some people have familial hypercholesterolemia , which is an inherited disorder that makes it more challenging to remove low-density lipoprotein cholesterol from your blood. This results in high LDL cholesterol levels in the blood.
How Can I Lower My Cholesterol Level
The first step in reducing your cholesterol is to maintain a healthy, balanced diet. Its important to keep your diet low in fatty food.
You can swap food containing saturated fat for fruit, vegetables and wholegrain cereals. This will also help prevent high cholesterol returning.
Other lifestyle changes, such as taking regular exercise and giving up smoking, can also make a big difference in helping to lower your cholesterol.
If these measures dont reduce your cholesterol and you continue to have a high risk of developing heart disease, your GP may prescribe a cholesterol-lowering medication, such as statins.
Your GP will take into account the risk of any side effects from statins. The benefit of lowering your cholesterol must outweigh any risks.
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When To Check Blood Pressure
Blood pressure is easy to measure with an inflatable cuff around your arm and anyone over the age of 18 should have it checked. Your doctor or other health providers likely check it anytime you go in for a visit. Itâs best to check your blood pressure at least once every couple of years. If youâve had a borderline or high reading in the past, itâs a good idea to check it more often.
High blood pressure doesnât always come with any warning signs. But over time, it can lead to serious health problems. Checking your blood pressure often will help you know whatâs normal for you and catch any problem sooner.
Managing Your Blood Pressure And Cholesterol
- Posted On: Feb 9, 2022
We all know that February is heart month where we bring awareness to cardiovascular diseases. Some may think high blood pressure is the main factor for cardiovascular disease. However, high blood pressure is just one main factor. Did you know the link between high blood pressure and high cholesterol puts you at a greater risk for heart disease?
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When Should My Cholesterol Levels Be Tested
Your GP may recommend that you have your blood cholesterol levels tested if you:
- have been diagnosed with coronary heart disease, stroke or mini stroke , or peripheral arterial disease
- have a family history of early cardiovascular disease
- have a close family member who has a cholesterol-related condition
What Should My Cholesterol Levels Be
Blood cholesterol is measured in units called millimoles per litre of blood, often shortened to mmol/L.
As a general guide, total cholesterol levels should be:
- 5mmol/L or less for healthy adults
- 4mmol/L or less for those at high risk
As a general guide, LDL levels should be:
- 3mmol/L or less for healthy adults
- 2mmol/L or less for those at high risk
An ideal level of HDL is above 1mmol/L. A lower level of HDL can increase your risk of heart disease.
Your ratio of total cholesterol to HDL may also be calculated. This is your total cholesterol level divided by your HDL level. Generally, this ratio should be below four, as a higher ratio increases your risk of heart disease.
Cholesterol is only one risk factor. The level at which specific treatment is required will depend on whether other risk factors, such as smoking and high blood pressure, are also present.
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The Importance Of Screening
There are no early warning signs for high blood pressure or high cholesterol. Theyâre pretty sneaky when it comes to doing damage. The only way to find out your numbers is to get screened with a painless blood pressure measurement and a simple blood test.
Because these conditions are starting at earlier ages than in the past, the American Heart Association recommends everyone 20 years or older get screened and work with their doctor to rein in high numbers.
Need another reason? High blood pressure and cholesterol levels in young adults may increase heart disease risk later in life, even if those levels are brought under control later on.
Research shows that high LDL in early adulthood is linked with a 64% increase in heart disease risk later on, compared to a healthy LDL level. High systolic and diastolic blood pressure are linked with 37% and 21% increased risks, respectively, for heart failure.
Screening not only saves lives, but also helps you avoid the costs and emotional toll of medical care to treat advanced conditions.
Show Sources
American Heart Association: â2021 Heart Disease and Stroke Statistics Update Fact Sheet At-a-Glance,â âHealth Threats from High Blood Pressure,â âHow Can High Blood Pressure Cause a Heart Attack?â âCombining drugs that lower blood pressure and cholesterol could do more to prevent stroke,â âPrevention and Treatment of High Cholesterol,â âIs drinking alcohol part of a healthy lifestyle?â
What Causes High Cholesterol
Cholesterol is a fat-like substance that your body needs to create cell walls and certain hormones. Cholesterol is made by the liver and obtained in the diet through animal products, like meat, seafood, and dairy.
Cholesterol doesn’t dissolve in the blood, and it has to be carried around the body in particles called lipoproteins. Low-density lipoprotein is known commonly as “bad cholesterol,” because it increases the risk of cardiovascular disease. High-density lipoprotein , on the other hand, is considered “good cholesterol” since it lowers risk.
Genetics and lifestyle factors play a role in causing high cholesterol. Several different genes are associated with this condition.
The typical American diet is high in cholesterol and saturated fat, which raises cholesterol. Not getting enough exercise and smoking can also contribute.
Certain diseases and medications can also cause high cholesterol, including:
- Having low levels of thyroid hormone can lead to elevated LDL levels.
- A type of kidney disease called nephrotic syndrome increases LDL levels.
- Some medications, including steroids, protease inhibitors, and certain birth control pills, can increase cholesterol.
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How Can Fat Affect Your Health
You need some fat in your diet for your body to work properly and to absorb other nutrients from the food you eat.
Fats are very high in energy and any fats your body doesnt use is stored as body fat. Its important not to eat too much fat because being overweight will raise your blood pressure and your risk of heart disease and stroke.
Eating too much fat, especially saturated fats, also raises the amount of cholesterol in your blood. Cholesterol is a fatty substance made by the liver from the fat we eat. Your body needs a certain amount of cholesterol, but if there is too much it can , making them narrower so less blood can flow through them.
This process is called atherosclerosis, and it raises your risk of and .
If you have high blood pressure and high cholesterol together, this speeds up the process of atherosclerosis, raising the risks further, especially if you or have . Keeping an eye on your fat intake will help to lower your cholesterol levels and your risk of serious illness.
How To Lower Your Cholesterol Levels
If you have high cholesterol, there are ways to lower your levels and reduce your risk of further complications. The first approach is typically making lifestyle changes before retesting again. This includes changes to your diet, stopping smoking, and increasing exercise. If lifestyle changes are not working or not appropriate for you, medication is usually prescribed. The most common type of cholesterol-lowering medications is called statins. They lower the level of LDL cholesterol in your blood and help to reduce your chance of further issues.
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The Relationship Between High Cholesterol And High Blood Pressure
High blood pressure and high cholesterol both damage the inner lining of blood vessels, known as the endothelium.
Over time, endothelial damage contributes to the buildup of cholesterol plaques and inflammatory cells in the blood vessels throughout the body, known as atherosclerosis.
Endothelial damage also results in improper regulation of blood vessel dilation. The result is stiffened, narrowed arteries that do not respond the way they should.