People with high blood pressure are at increased risk of developing other health conditions. Amongst these are heart attacks and stroke. However, around a third of adults have high blood pressure; many do not even realise it. This makes it important to do everything you can to lower your blood pressure.
Identifying High Blood Pressure
Generally speaking, people will not be aware that they have high blood pressure unless they are tested for it. Otherwise, it will be picked up on when other conditions are developed. Adults over 40 are advised to get their blood pressure checked at least every five years. This can be done by your GP. However, it may be worth getting tested more regularly if you are in any of the following risk categories:- Overweight
- Exercise irregularly
- Regularly drink alcohol or caffeine-based drinks
- Smoker
- Poor sleeper
- Black African or Caribbean descent
- Are over 65
Ways to Lower Blood Pressure
Most of the time, blood pressure can be lowered by making lifestyle changes. However, some people will also be given medication. The speed at which lifestyle changes will lower your blood pressure varies. Some can bring it down within a few weeks. Others will take longer. However, the following changes could return your blood pressure to safe levels.Stop Smoking
People who smoke are at increased risk of developing high blood pressure. In fact, every cigarette will temporarily increase your blood pressure, and continued smoking makes it harder for your body to return to normal levels. Therefore, stopping smoking can help to lower blood pressure.Exercise More
Regular exercise helps to keep your cardiovascular system in good shape. This means your body will find it easier to pump blood around your body, which will aid in lowering blood pressure. During exercise, it is normal for blood pressure to rise. As a result, though blood pressure returns to normal levels after exercising, people with high blood pressure should exercise with caution. Consult your doctor before taking up any exercise regimes; they may be able to prescribe medication to reduce any risks. According to Blood Pressure UK, the following exercises are good for your blood pressure:- Cycling
- Brisk walking
- Swimming
- Dancing
- Gardening
- Tennis
- Jogging
Lose Weight
Being more active will likely contribute to a loss of weight. Fortunately, losing weight is another effective means of lowering blood pressure. People who are overweight have an excess of fat in their circulatory system, which can affect the flow of blood. Losing weight takes pressure off your circulatory system, which in turns lowers blood pressure.
Eat a Balanced Diet
Eating a healthy diet is important for everyone, whether they have high blood pressure or not. It is also an effective means of losing weight. When trying to lower blood pressure, it is important to keep fat intake low, as this can settle in veins and arteries.Find Out More - The Eatwell Guide
Find Out More - The DASH Diet for High Blood Pressure
Reduce Salt
Another important part of eating a healthy diet is reducing your salt intake. People with high blood pressure should aim to be consuming no more than 6g of salt per day - roughly a teaspoon. One way of lowering your salt intake is to prepare your own meals and use different forms of seasoning. Many of us think that salt is necessary to add flavour, but you can experiment with healthier herbs and spices instead. Even something as simple as making your own tomato soup instead of a store-bought can could drastically reduce your salt intake.Drink Less Alcohol
We are a nation of drinkers, and it has become normal to drink a pint of bitter or a glass of wine at the end of a long day. However, drinking regularly can increase your blood pressure. To lower your blood pressure, you should cut down how much you drink. It's okay to drink small amounts during the week, but you should remain under the advised limit. Regular drinking can cause your blood pressure to remain high even once all the alcohol is out of your system.Find Out More - 5 Ways of Cutting Down and Quitting Alcohol