High blood pressure and high cholesterol on their own are serious risk factors for heart disease and stroke. When both high blood pressure and high cholesterol occur together, they can damage blood vessels, greatly increasing the risk of future complications. To prevent heart disease and stroke, it’s vital to get your cholesterol and blood pressure under control. Here are 8 home remedies to fight cholesterol and high blood pressure.

1. Small Meals

How you eat is equally important as what you eat. A British study found that people who eat 6-7 small meals daily, as opposed to 3 big meals, have lower cholesterol and a 10-20 percent reduced risk of coronary heart disease. So, why not give your plates a makeover and opt for smaller portions?

2. Salmon

Foods high in omega-3 fatty acids lower bad LDL cholesterol levels. Salmon, mackerel, and herring, as well as walnuts, almonds, and flaxseeds are rich in omega-3 fatty acids. Next time you’re at the grocery store, think about swapping out that steak for some heart-healthy fish.

3. Replace White with Wheat

Next time you’re at the grocery store, keep this mantra at the front of your mind. Replace white pasta and bread with whole grain options. Doing so can significantly increase healthy HDL levels. Whole wheat has the added benefit of giving the body a fiber boost.

4. Lemon

Control high blood pressure by drinking a cup of warm water with freshly squeezed lemon juice upon waking. Lemons are high in vitamin C and other natural antioxidants that reduce free radicals and lower high blood pressure. Plus, it’s a refreshing way to start your day!

5. Watermelon Seeds

Try grinding dried watermelon seeds and eating 1 teaspoon on an empty stomach first thing in the morning. This home remedy works because watermelon seeds have a compound that widens blood capillaries and relieves hypertension. Who knew those seeds you used to spit at your siblings could be so beneficial?

6. Eliminate Processed Foods

One major source of unnecessary sodium is processed foods. The easiest way to reduce sodium levels, according to the Mayo Clinic, is to cut out processed foods. Your heart (and your taste buds) will thank you.

7. Cinnamon

This fiery spice is useful in reducing cholesterol. Try adding cinnamon to curries and desserts. It is also tasty when added to your morning coffee. Your meals will get a flavorful boost while keeping your health in check.

8. Potassium

Most people with high blood pressure have been told to limit their salt intake. One way to reduce the effect of sodium on blood pressure is to increase your potassium intake, says the Mayo Clinic. Think bananas, sweet potatoes, and spinach. Bananas on their own are quite the treat, aren’t they?

These natural treatments won’t just help bring down your blood pressure and cholesterol but can also enhance your overall well-being. So, why not give some of these tips a try? Your heart will surely beat with joy.