­
Managing Blood Pressure and Cholesterol Levels: A Path to a Healthy Heart

Managing Blood Pressure and Cholesterol Levels: A Path to a Healthy Heart

Published by Amy Allen on 15th May 2025

Heart health is essential to overall well-being and one of the most important aspects of maintaining a healthy heart is managing blood pressure and cholesterol levels. High blood pressure (hypertension) and high cholesterol are two key risk factors for heart disease which remains one of the leading causes of death worldwide. In Australia, the statistics are concerning with a significant portion of the population affected by these conditions. 

In this blog we will investigate the importance of managing blood pressure and cholesterol levels, explore some of the alarming statistics and provide practical advice on how you can maintain a healthy heart. 

The Impact of High Blood Pressure and Cholesterol 

High Blood Pressure (Hypertension) 

High blood pressure occurs when the force of the blood against the walls of the arteries is consistently too high. Over time, this can damage the arteries and increase the risk of heart disease, stroke, kidney disease and even eye problems. Hypertension often has no symptoms, which is why it’s known as a "silent killer." It’s only when significant damage has occurred that symptoms may appear making regular monitoring critical. 

Australian Statistics: According to the Australian Institute of Health and Welfare (AIHW) around 1 in 3 Australian adults have high blood pressure. Despite the prevalence of hypertension, approximately 1 in 5 people with high blood pressure are unaware they have it. This highlights the importance of regular check-ups and blood pressure monitoring. Did you know if you are unsure and want to discuss your blood pressure your local Pharmacy 4 Less offer free blood pressure testing? Your friendly Pharmacist is here to help as your health matters!  

High Cholesterol 

Cholesterol is a type of fat found in the blood. While the body needs cholesterol to build healthy cells, having high levels of low-density lipoprotein (LDL) or "bad cholesterol," can increase the risk of heart disease. High LDL cholesterol can cause plaque to build up in the arteries which narrows the arteries making it difficult for blood to flow. 

Australian Statistics: The National Heart Foundation of Australia estimates that around 1 in 3 Australian adults have high cholesterol. This condition can also be a silent issue as many people may not experience symptoms until they have a heart attack or stroke. 

Managing Blood Pressure and Cholesterol Levels: Key Strategies 

Maintaining a healthy heart requires proactive steps to manage blood pressure and cholesterol. Here are some evidence-based strategies to help you achieve and maintain optimal heart health. 

Maintain a Healthy Diet

What you eat plays a significant role in controlling both blood pressure and cholesterol levels. A heart-healthy diet focuses on eating whole, nutrient-rich foods and avoiding processed foods that can contribute to high cholesterol and high blood pressure. 

  • Reduce sodium intake: High sodium consumption is linked to increased blood pressure. Aim to consume less than 2,300 milligrams of sodium per day and if you are at risk for hypertension aim for even less (1,500 milligrams per day). 
  • Increase potassium-rich foods: Potassium helps balance out the effects of sodium and can help lower blood pressure. Foods high in potassium include bananas, sweet potatoes, spinach and beans. 
  • Eat heart-healthy fats: Include more unsaturated fats (found in olive oil, avocados, nuts and seeds) while limiting saturated fats (found in fatty cuts of meat and processed foods). Omega-3 fatty acids, found in fatty fish such as salmon, mackerel and sardines can help lower cholesterol levels. Consider adding a Omega-3 supplement such as Blackmores Omega Triple Super Strength Fish Oil capsules. Adults take 1 capsule once a day as an omega-3 supplement and for heart health. 
  • Increase fibre intake: A diet high in fibre helps reduce LDL cholesterol and maintains healthy blood pressure. Include whole grains, legumes, fruits and vegetables in your daily meals. Consider adding a fibre supplement such as Metamucil to your daily routine. Metamucil helps lower cholesterol levels to maintain healthy heart health.  

Stay Physically Active

Regular physical activity is one of the most effective ways to manage both blood pressure and cholesterol levels. Exercise helps improve circulation, strengthens the heart and can lower both blood pressure and LDL cholesterol levels. 

  • Aim for at least 150 minutes of moderate-intensity exercise per week (20-25 minutes a day). This can be as simple as brisk walking, cycling or swimming. For added benefits incorporate muscle-strengthening exercises at least two days a week. 
  • Include aerobic exercises to your exercise routine. Activities like walking, running or cycling help improve heart health and circulation making them particularly effective for controlling blood pressure and cholesterol levels. 

Maintain a Healthy Weight

Excess weight, especially around the abdomen increases the risk of both high blood pressure and high cholesterol. Achieving and maintaining a healthy weight through a balanced diet and regular exercise can have a profound impact on heart health. 

  • Aim for a healthy Body Mass Index (BMI): For most adults a BMI between 18.5 and 24.9 is considered healthy. Losing even a small amount of weight can significantly improve blood pressure and cholesterol levels. 
  • Focus on sustainable long-term weight loss: Quick-fix diets may provide short-term results, but it’s important to focus on making lasting changes that you can maintain long term. 

Limit Alcohol Consumption 

Excessive alcohol intake is a major risk factor for heart disease. Limiting or eliminating the consumption of alcohol can have a significant impact on both blood pressure and cholesterol. 

Drinking too much alcohol can raise blood pressure and contribute to weight gain. If you drink alcohol it’s recommended to stick to moderate drinking guidelines: no more than two standard drinks per day for men and one for women. 

Quit Smoking

Smoking damages blood vessels and raises both blood pressure and cholesterol. The good news is that quitting smoking can significantly lower your heart disease risk and improve your overall health. Not sure where to start? Embarking on a journey to quit smoking can be challenging but you don't have to go it alone. One of your most valuable resources is your local Community Pharmacist and their knowledgeable Team. Schedule a visit to discuss your smoking cessation goals and they can provide personalised advice tailored to your needs.  

Over the Counter and prescription medications are available to help you Quit for good. Our friendly Pharmacists can guide you through these options shedding light on the benefits and potential side effects of each. Additionally, they can help you create a comprehensive plan that combines various strategies to increase your chances of success.  

Monitor Your Health Regularly

Since high blood pressure and high cholesterol often don’t show noticeable symptoms, it’s essential to monitor these health metrics regularly. 

  • Get regular blood pressure checks: Have your blood pressure checked at least once every six months if you’re over 18 and more often if you’re at risk for hypertension. For those with high blood pressure regular monitoring is key to managing it effectively. Daily monitoring can be done in the comfort of your own home using your very own blood pressure monitor 
  • Check cholesterol levels: Adults aged 45 or older (or younger if you have risk factors) should have their cholesterol levels checked every 5 years. For those with high cholesterol, follow your doctor’s advice on how frequently to get tested. 

Stress Management

Chronic stress can contribute to both high blood pressure and high cholesterol. Finding ways to manage stress is crucial for heart health. 

  • Practice relaxation techniques: Mindfulness, meditation, deep-breathing exercises and yoga are excellent stress-reducing practices that can help lower blood pressure and improve overall heart health. 
  • Prioritise sleep: Aim for 7-9 hours of quality sleep per night. Poor sleep quality has been linked to high blood pressure and increased cholesterol levels. 

Take Charge of Your Heart Health 

Managing blood pressure and cholesterol levels is crucial for preventing heart disease and the good news is that small changes to your diet, lifestyle and habits can make a big difference. In Australia, where high blood pressure and high cholesterol are widespread, it’s essential to take proactive steps to protect your heart health. By focusing on a heart-healthy diet, regular physical activity, weight management and stress reduction you can significantly reduce your risk of heart disease and live a longer, healthier life. 

Your heart health is in your hands, acting today can lead to a healthier tomorrow. If you haven’t already, consider having your blood pressure and cholesterol checked today and work with your healthcare provider to develop a personalised plan to keep your heart in optimal condition. 

Products In This Article