Doctor-Approved: 5 Foods and 5 Exercises That Reduce High Blood Pressure and Cholesterol
(This article contains supplement recommendation with affiliate links. I will get some commission if you choose to buy from the links I share at no additional cost. I only share the best brands and have tried most of the supplements that I recommend. I pray for your health and hope the tips below will be of benefit)
Let’s face it, no one wakes up saying, “Yes! Today I want to manage my cholesterol!”
But after a visit to the doctor, some concerning results from your annual checkup suggest it’s time to regain control...before things gets worst.
The good news? You don’t need to eat boring foods or run for long hours every day.
Just a few tasty better choices of foods and some simple movements can do wonders to improve your cholesterol levels and blood pressure.
Here’s a list of 5 doctor-approved foods and 5 easy exercises to get your blood pressure and cholesterol back in check. No fluff, no fads. Just the good stuff.
Why Blood Pressure and Cholesterol Matter
High blood pressure and cholesterol are like silent assasins – you won’t feel them creeping up until they cause real damage.
Left unchecked, they can lead to heart disease, stroke, and other not-so-fun things.
The World Health Organization estimates high blood pressure alone causes around 7.5 million deaths a year.
But don’t worry—you don’t need to fear your next check-up. A few smart changes can help you bring your cholesterol level and blood pressure down naturally.
5 Foods That Taste Good and Do Good
1. Oats
Think of oats as tiny cholesterol defenders. They’re rich in beta-glucan, a type of soluble fibre that soaks up LDL (bad cholesterol) and gently escorts it out of your body.
I recommend have it in smaller amounts first if you are not used to eating oats as it may cause bad bloated issues.
Maybe can try having it 3-4 times a week too for breakfast or late supper.
Doctor Says: Dr. Michael Greger recommends oats as a daily habit for heart protection.
Try: Overnight oats, oat smoothies, or even oat pancakes.
Some of the best recipes for overnight oats can be found on this article I found: Easy Overnight Oats
2. Fatty Fish (Salmon, Sardines, Mackerel)
Omega-3s in fatty fish help lower triglycerides, reduce inflammation, and improve blood pressure.
Other types of fish like Mackeral and Sardines are high in Omega 3 too.
And no, fish fingers don’t count.
Salmon can be expensive too. Luckily, Dr Hyman said that we don’t have to eat it every day to get the health benefits.
Doctor Says: Dr. Mark Hyman advises two servings of wild-caught salmon weekly.
Bonus: Good for your brain too!
Get it on iHerb: If you don’t like to eat Salmon or any of the recommeded fish, you can still reap similar benefits by consuming supplements like California Gold Omega-3 Fish Oil on iHerb.
3. Leafy Greens
Spinach, bayam, kangkung – whatever your choice, greens are full of potassium and nitrates, which relax your blood vessels and lower blood pressure.
You can easily get these veggies from any foodcourt and your usual makan places too.
Doctor Says: Dr. Joel Fuhrman ranks leafy greens at the top of his nutrient density scale.
Pro Tip: Add raw spinach to smoothies or stir-fry with garlic.
Get it on iHerb: You can get similar benefits consuming supplements like Amazing Grass Green Superfood Powder
4. Beans and Lentils
These fibre powerhouses lower cholesterol and help regulate blood sugar. Plus, they’re cheap, filling, and won’t judge your cooking skills.
Doctor Says: Dr. Rangan Chatterjee recommends legumes for both gut and heart health.
Try: Dahl, hummus, bean soups.
Get it on iHerb: You can get similar benefits consuming supplements like Bob’s Red Mill Organic Lentils
5. Berries (Blueberries, Strawberries, etc.)
Packed with antioxidants called polyphenols, berries improve blood vessel function and lower BP.
Doctor Says: Dr. Rhonda Patrick highlights flavonoids in berries as powerful for heart health.
Snack Tip: Eat them fresh or toss into yoru Overnight Oats or Greek yoghurt.
Get it on iHerb: You can get similar benefits consuming supplements like Navitas Organics Freeze-Dried Blueberry Powder
5 Exercises That Improves Your Blood Pressure
1. Brisk Walking
Just 30 minutes a day can drop your systolic BP significantly. No need to sprint—unless you’re late for your MRT.
Boosts circulation, lowers LDL, and clears your head.
2. Swimming/Cycling
Great for full-body cardio without hurting your knees or ego.
Builds endurance and strengthens your heart with zero joint stress.
3. Bodyweight Squats
Not just for leg day warriors. These work your big muscles and get your heart pumping.
Start with 2 sets of 10, work your way up.
Isometric exercises also can benefit alot. Just do wall squats or planks for 30 seconds 3-4 times each day.
4. Wall Push-Ups
Beginner-friendly and surprisingly effective for upper-body strength and blood flow.
Perfect if you can’t do normal push-ups on the floor.
5. Deep Breathing / Box Breathing
Breathe in, hold, breathe out. That’s it. Helps reduce stress-induced spikes in Blood Pressure.
Doctor Says: Dr. Andrew Weil promotes the 4-7-8 breathing method to calm your nervous system.
Bonus: Supplement Support from iHerb
(Speak to your doctor before trying anything new!)
Magnesium Glycinate (Doctor’s Best) – helps blood vessels relax.
CoQ10 – especially useful if you’re on statins.
Berberine (Thorne Research) – supports cholesterol and blood sugar.
Garlic Extract (Kyolic) – time-tested natural BP reducer.
Final Thoughts
You don’t need a total life overhaul. Start with one food, one walk, one breath. Stack up small wins, and you’ll be surprised how much better you feel.
And hey, next time your doctor checks your bloodwork, they might just smile instead of sigh.
Found this helpful? Share it with someone who needs a gentle nudge towards better heart health.
