Cardiologist reveals top tips for lowering your blood pressure and cholesterol

The leading cause of death in the United States is heart disease, accounting for about one in five deaths nationally. However, according to the US Centers for Disease Control and Prevention, one in three deaths could be prevented.

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High blood pressure and cholesterol are two major risk factors for heart disease and stroke and affect about half of all American adults. The good news is that both of these risk factors can be significantly reduced through simple lifestyle changes.

So, what can you do to effectively lower your blood pressure and cholesterol levels? News week I spoke to cardiologist Stéphanie Saucier to find out.

How to lower blood pressure

High blood pressure, known scientifically as hypertension, affects nearly half of American adults, the CDC reports. You need a certain amount of pressure to maintain blood flow through your body, and blood pressure naturally rises and falls throughout the day depending on your body’s needs. However, problems can start to arise when the pressure is still high, even when you are at rest.

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The arteries are quite stretchy and can adapt to changes in blood pressure. However, if constantly exposed to high blood pressure, the arteries can lose their elasticity and become stiff and narrow. This narrowing makes it easier for fatty debris to build up in the walls of the arteries, causing them to narrow further and damage their walls.

If left untreated, it can lead to heart attacks, strokes, kidney and heart failure, and vascular dementia. So, what can you do to control blood pressure?

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“A healthy diet can help reduce blood pressure by 11 millimeters of mercury (mmHg),” Saucier said. “This includes a diet rich in fiber-rich whole grains, minimizing sodium to less than 1,500 mg/day, and minimizing sugary drinks to less than 450 calories/week.”

She continues: “I also recommend 150 minutes of moderate-intensity exercise per week. Exercise can reduce blood pressure by 5 to 8 mmHg. It is essential to include strength training in addition to aerobic exercises Losing weight can also help lower your blood pressure, for every 1kg of weight loss, your blood pressure drops by 1mmHg.”

However, diet and exercise are not always enough to control high blood pressure. “Talking to your doctor about medications that can help lower your blood pressure and keep it below 130/80 is essential for preventing heart disease,” Saucier said. “Depending on your history, different medications will be recommended to you, such as diuretics, calcium channel blockers, ACE inhibitors, ARBs or beta-blockers.

“Every person is different and some medications will be better than others depending on your history.”

She added that it’s also important to monitor your blood pressure at home between medical appointments: “Make sure you are seated or rested for 5 minutes before the blood pressure measurement, with your back straight and your shoulders feet on the ground with blood. pressure cuff on your bare skin with your upper arm at heart level.

How to reduce blood cholesterol

Cholesterol is a waxy fatty substance found naturally in your blood and plays an essential role in our metabolism, cellular structure, and the production of hormones and vitamins. It circulates through our body via the blood and is transported by special transport molecules called lipoproteins.

There are two main types of cholesterol-carrying lipoproteins: high-density lipoproteins (HDL) and low-density lipoproteins (LDL). The cholesterol carried by HDL is often called “good cholesterol” because HDL carries excess cholesterol from the rest of our body to our liver, preventing it from building up in our arteries.

LDL cholesterol, or LDL-C, is what we often call “bad cholesterol” because it carries cholesterol to our arteries, where it can build up in the walls of blood vessels.

“High cholesterol levels, or LDL-C, can lead to plaque buildup and restrict blood flow,” Saucier said. “This accumulation is linked to an increased risk of heart and vascular diseases, including atherosclerotic cardiovascular disease.”

So, what can you do to lower your “bad” LDL cholesterol levels?

“Look at the grocery store for foods that are high in fiber and low in saturated or trans fat, such as fruits, vegetables, whole grains, nuts, poultry or fish,” Saucier said. “It’s also important to incorporate exercise, such as walking, using light weights, or swimming, into your daily routine.”

However, as with blood pressure, diet and exercise are not always enough to slow the development of fat accumulations in our arteries. “That’s why it’s critical to talk to your health care provider about medications that can more aggressively lower your bad cholesterol and keep it low,” Saucier said. “This is especially true if you have recently had a cardiac event, such as a heart attack, or are at high risk of developing one.”

Who should worry about their heart health?

It’s never too early to start focusing on your heart health. “I always tell my patients to be proactive about their heart health, but especially if they have recently had a cardiac event,” Saucier said.

So what does Saucier do to take care of his heart health?

“My personal heart health routine involves exercising at least 5 days a week. I like to go for a long walk or hike when time permits, and I also like to ride a stationary bike and exercise. weightlifting.

“I try to eat a healthy diet; for example, one of my favorite foods includes berries. I eat lean meats, lots of vegetables, and I like to eat salmon every week. Additionally, I try to sleep 7 to 9 hours per night.

“Finally, I see my primary care provider every year to make sure my blood pressure, cholesterol, sugar, and other risk factors are well controlled.”

Of course, diet and exercise aren’t the only lifestyle factors that can increase our risk of heart disease. “Excessive tobacco and alcohol consumption can put you at risk for cardiovascular events,” Saucier said. “These unhealthy substances can increase your levels of triglycerides, a fatty deposit that can build up and create a blockage in your blood vessels. They also increase inflammation and promote the process by which lipids build up in plaques in the walls arteries.”

There is also a genetic element to consider. “I also recommend asking your family about their heart health, because a family history of premature heart disease should not be ignored,” Saucier said. “In women in particular, a history of gestational diabetes or preeclampsia during pregnancy should also be discussed, as these are independent risk factors for developing heart disease later in life.”

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