When we think about trying to lower high blood pressure, we usually think of limiting salt and processed foods. But a heart-healthy diet is more than just lowering your sodium intake. The DASH diet (Dietary Approaches to Stop Hypertension), which is specifically designed to help manage blood pressure, emphasizes eating many fruits, vegetables, low-fat dairy, and other fiber-rich foods. Incorporating many of these foods that lower blood pressure into your diet can be a great way to facilitate a healthier lifestyle. And, there are even foods that lower blood pressure quickly so you can get started on your journey to better health.
Low-fat or fat-free yogurt
Low-fat dairy products are a great source of calcium, which is one of the main compounds that help fight high blood pressure. Feller adds that potassium, protein, vitamins, and minerals from yogurt are great compliments to your diet as well. A 12-ounce serving of low-fat yogurt will give you about 30 percent of the recommended amount of calcium for the day.
Bananas
Bananas are rich in potassium, with one average-sized banana packing about 420 milligrams. That’s about nine percent of the recommended daily intake. Prest notes that potassium is great for blood pressure management and research has shown diets low in potassium are associated with higher blood pressure. Bananas are also rich in fiber and lend a natural sweetness to smoothies, baked goods, and frozen treats. Peel and freeze mushy bananas when they start to go bad.
Berries
Berries, but specifically blueberries, are packed with nitric oxide, a gas that helps increase blood flow, thus lowering blood pressure. A March 2015 study by the Academy of Nutrition and Dietetics found that even less than an ounce of blueberries a day can help significantly lower blood pressure.
Leafy greens
Leafy greens that include kale, spinach, collard greens, arugula, Swiss chard, beet greens, and romaine lettuce are excellent sources of potassium and magnesium. These work together to regulate blood pressure, Bland says. Think outside of the salad and glorify your greens in omelets, smoothies, and sandwiches.
Beets
Similar to blueberries, beets are high in blood pressure-reducing nitric oxide. Research has shown that drinking beetroot juice can help lower your systolic blood pressure by four to five mmHg. Try adding beetroot juice to your diet, and if you buy store-bought juice, make sure there isn’t added sugar.

High cholesterol increases your risk of heart disease and heart attacks. Medications can help improve your cholesterol. But if you’d rather first make lifestyle changes to improve your cholesterol, try these five healthy changes. If you already take medications, these changes can improve their cholesterol-lowering effect.

Eat heart-healthy foods

A few changes in your diet can reduce cholesterol and improve your heart health:

Reduce saturated fats. Saturated fats, found primarily in red meat and full-fat dairy products, raise your total cholesterol. Decreasing your consumption of saturated fats can reduce your low-density lipoprotein (LDL) cholesterol — the “bad” cholesterol. Eliminate trans fats. Trans fats, sometimes listed on food labels as “partially hydrogenated vegetable oil,” are often used in margarines and store-bought cookies, crackers and cakes. Trans fats raise overall cholesterol levels. The Food and Drug Administration has banned the use of partially hydrogenated vegetable oils by Jan. 1, 2021. Eat foods rich in omega-3 fatty acids. Omega-3 fatty acids don’t affect LDL cholesterol. But they have other heart-healthy benefits, including reducing blood pressure. Foods with omega-3 fatty acids include salmon, mackerel, herring, walnuts and flaxseeds.

Increase soluble fiber. Soluble fiber can reduce the absorption of cholesterol into your bloodstream. Soluble fiber is found in such foods as oatmeal, kidney beans, Brussels sprouts, apples and pears.

Quit smoking

Quitting smoking improves your HDL cholesterol level. The benefits occur quickly:

Within 20 minutes of quitting, your blood pressure and heart rate recover from the cigarette-induced spike

Within three months of quitting, your blood circulation and lung function begin to improve

Within a year of quitting, your risk of heart disease is half that of a smoker

Lose weight

Carrying even a few extra pounds contributes to high cholesterol. Small changes add up. If you drink sugary beverages, switch to tap water. Snack on air-popped popcorn or pretzels — but keep track of the calories. If you crave something sweet, try sherbet or candies with little or no fat, such as jelly beans.

The liver is an essential part of the human body. It filters the blood that leaves the stomach and intestines and then breaks down, regulates, and produces nutrients in this blood, as well as digesting drugs into forms that are easier for the human body to use or that are harmless. Hence, it is extremely necessary for us to take good care of our liver. This Work Liver Day, we will focus on ways in, which we can maintain a healthy and proper-functioning liver. Here are some changes you can make to your lifestyle to promote healthy liver:

Workout regularly

Working out is extremely important and beneficial not only for maintaining a healthy liver but for our overall health. Exercise relieves liver tension, boosts productivity, and helps avoid obesity, which is a potential risk for liver problems. Lifting weights enhances muscle and bone strength. Women, in particular, need to retain muscle and bone strength since liver disease makes bones more prone to osteoporosis. Weight lifting also helps to reduce body fat, build correct body weight, and improve metabolic activity.

Eating a healthy diet

Just like working out, eating healthy is extremely important too. We need to consume a diet high in nutrients in order to maintain good health. Liver health is also boosted when we consume a healthy, high-nutrition diet. The body requires 7 different types of nutrients; Carbohydrates, proteins, lipids (fats), vitamins, minerals, fibre, and water, all of which should be consumed daily. In order to regularly consume a balanced diet, we must know what foods provide us with these 7 important nutrients. Here’s a list of foods to incorporate into your diet:

Carbohydrates

Carbs are often considered unhealthy or low in nutrition however, they are extremely important for a healthy balanced diet. Healthy carbs boost metabolism and the digestive system. High carb foods include milk, potatoes, grains and grain products (flour, rotis, bread, pizza, etc.).

Proteins

Proteins generally assist the body in repairing tissues. They also protect the liver cells from fatty deposits and/or any damages they may cause. High-protein foods include dairy products, fish, poultry, chickpeas etc.

Lipids (fats)

Fats are another nutrient that is often considered unhealthy however they are not. Healthy fats are very important for the body as they are healthy the body extracts various vitamins. Various vitamins are fat-soluble. Meaning, that they cannot be absorbed by the body without the help of fats. Some of the healthy fat foods include nuts (dried fruits), whole eggs, cheese, etc.

Vitamins

Vitamins help boost our immune system, heal injuries and support bones. Furthermore, vitamins help the body convert food into energy. Some vitamin-rich foods include citrus fruits (lemons, oranges), and green and/or leafy vegetables (broccoli, spinach, green beans).

Minerals

Minerals are very important for the proper functioning of various organs. Minerals include calcium, iron, etc. Some high-mineral foods are meats, dairy products, fruits and vegetables, etc.

Fibre

Fibre helps digest foods smoothly. It is essential in maintaining a healthy bowel. Some high-fibre foods are: fruits (apples, pears, etc.) and vegetables (beetroots, carrots, etc.)

Water

Water is extremely important for the liver. It helps maintain and detoxify the liver. An average person must consume at least 2.7 litres of water daily.

Say no to alcohol and substances

Alcohol and illicit drugs hugely contribute to the degradation of the liver. Several liver cells die every time our liver processes alcohol. Our liver can regenerate new cells, however long-term alcohol abuse can weaken its capacity to do so. Our liver can be irreversibly harmed as a result of excessive drinking. Drugs can harm the liver by causing serious harm to liver cells and/ or preventing biliary flow out of the liver.   Source: NDTV