You need to restrict the amount of salt and fat in your diet for lowering blood pressure and cholesterol levels.

Cut down on your intake of salt by avoiding processed foods which have a high sodium content, avoid salty foods like salted nuts, chips and biscuits, bakery products and preserved foods like sauces, ketchups, pickles etc.

Use herbs, lemon, pepper, mint as seasonings instead of salt. Avoid salted butter and processed cheese.

Read food labels of packaged foods for sodium content.

Cut down on your intake of saturated fats and cholesterol from foods like milk cream, butter, clarified butter, margarine, fatty meats, eggyolk, organ meats and coconut oil.

Choose healthier alternatives like low fat or skimmed/toned/double toned milk, lean meat, skinless chicken, eggwhites and fish and cooking oils such as canola, olive, rice bran and sesame oil etc.

Limit use of oil for cooking to not more than 3-4 teaspoons per day per person. Use non-stick utensils for low fat cooking.

Avoid fat containing foods such as nuts, dried fruits, ice creams, cookies, deep fried snacks, savouries and sweets etc

Have more whole grain cereals like oats and oat bran which lower cholesterol levels, whole pulses and beans, fresh fruits, vegetables as raw salads .

Limit sedentary activities like watching TV, Computer use, sitting for long hours. Walk as much as possible and stay physically active which will benefit your heart health and improve blood circulation as well.

De stress regularly by meditation, deep breathing exercises, listening to music or engaging in activities that you enjoy.

Give up bad habits if you have any, such as chewing tobacco or smoking and drinking alcohol as they have a damaging effect on your heart.

Stay positive and happy as happiness is the best remedy for all problems.