Is the worry over your cholesterol raising your blood pressure? If so, kill two birds with these simple lifestyle principles. By taking these small steps toward health, you'll see BIG results in matters of the heart.

Day 1: Drink Green Tea

Green tea contains several powerful antioxidants that reduce cholesterol and may even lower blood pressure.

To make a day's supply, bring a kettle of water to a boil, drop in three decaffeinated green tea bags, cover, and steep for 10 minutes. Remove the tea bags, and refrigerate the tea.

When cool, pour the tea into a container, add ice if you like, and sip throughout the day

Day 2: Take the Italian Cure

In the world of fat, olives rule. Canola oil is good, but olive oil may be better. Substitute olive oil for butter or margarine at the table, drizzle it on salads, and use it to replace vegetable oils in baking wherever possible.

Buy only cold-pressed, extra virgin oil; it retains more of the olive's heart-healthy antioxidants than other forms.

Day 3: Move!

Studies show that exercise reduces the risk of a heart attack by up to 50 percent — more than the best cholesterol-lowering drug. And it doesn't take much: just a few hours a week.

Pick an easy exercise such as walking, and begin to integrate two or three 15-minute workout intervals into your day.

Once your body is used to this routine, work toward the optimal amount: 45 minutes, four or five times a week.

Day 4: Be Yourself

One of the biggest causes of stress is trying to live in a way that is not consistent with who you are.

Ask yourself: Am I doing what I want to do? Am I getting my needs met? Every day, run a reality check on what you've done.

When it says that your actions aren't true to the kind of person you are, make sure you listen — and get real

Day 5: Eat Fish Tonight

Meat's saturated fat will clog your arteries. On the other hand, fatty fish such as salmon and anchovies are loaded with the omega-3 fatty acids that will help your heart maintain a steady rhythm.

Having even one fish serving a week could reduce your risk of death from a heart attack by 52 percent

Day 6: Experiment

The best exercise is one that you'll continue to do. So every day, in addition to your regular workout, try something new just for fun-hitting a tennis ball against the house, shooting hoops with your kids, or dancing to a golden oldie on the radio.

If you find something that you like, incorporate it into your daily workout.

Day 7: Practice Mindfulness
Practicing a form of meditation in which you focus awareness on the present moment and relax can reduce the effects of daily stressors.

When stressful moments occur, they can be countered by simply closing your eyes and quietly focusing on your breathing for 5 to 10 minutes.


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