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In this episode of A Moment with Marley, we would like to talk about how high blood pressure and cholesterol can affect your heart’s health, and provide some simple tips on how to lower your blood pressure and cholesterol numbers. 

Blood pressure is the force of your blood pushing against your artery walls. It’s measured using two numbers:

• Systolic is the top number, this is the pressure when your heart beats
• Diastolic is the bottom number, this is the pressure when your heart rests

Ideally, a normal blood pressure is at or below 120 over 80. Anything between 120-139 over 80-89 would be considered elevated, and anything 140 over 90 and above would be considered high. High blood pressure is one of the biggest risk factors for heart disease, so it is important to keep it in the normal range.

There are some lifestyle changes that could help lower your blood pressure. These include:

• Increasing your physical activity,
• Choosing heart-healthy foods and limiting salt intake to no more than 2,300mg per day,
• Maintaining a healthy weight,
• Drink no or less alcohol
• Quitting smoking or vaping, and
• Managing your stress levels.

In addition to these lifestyle changes, you may need medication. Your healthcare provider can  monitor your blood pressure and recommend medications if needed. 

Cholesterol is a fat-like substance in your blood. Your body actually needs cholesterol because it helps build cells and make hormones. When it comes to heart health, the problem isn’t the cholesterol itself, it is too much of the wrong kind.

There are two different types of cholesterol:

• Low-density lipoprotein – or LDL - which is the “bad” kind
• High-density lipoprotein – or HDL - which is the “good” kind

Your total cholesterol level should be anything below 200mg/dL for optimal health. Your LDL should be below 100 mg/dL and your HDL should be above 60mg/dL. Depending on your personal health history, your healthcare provider may want your LDL to be at 70mg/dL or below.

To manage your cholesterol levels, consider the following dietary and lifestyle changes from the American Heart Association:

• Eat meals with lots of vegetables, fruits, whole grains, beans, nuts, and lean proteins like fish and seafood. Limit sugary foods and drinks, red meats, processed meats, salty snacks, and foods that are highly processed.
• Exercise can help lower cholesterol numbers. It can also improve your mood and clear your mind.
• The fats you eat can affect your cholesterol numbers. Replace saturated fats like butter and whole dairy products with healthy fats. Healthy fats include olive oil, fatty fish, nuts and eggs.
• Stop smoking. Smoking lowers good HDL cholesterol. It also increases your risk of heart disease and affects your brain health.

For more information on heart health, please visit our website at www.meridenhealth.com. If you have any questions regarding your personal health, please reach out to your healthcare provider.