‘Millions of people’ over 45 are unknowingly living with high blood pressure – 6 simple ways to reduce yours
By Lisa Salmon. Published 2020-11-17BOLD-Wellbeing
The British Heart Foundation say it’s a “ticking time bomb”.
1. Do regular physical activityTry to do some moderate-intensity activity every day and build up to at least 150 minutes per week, in bouts of 10 minutes or more.
2. Maintain a healthy weightFor some people, losing weight is all that’s needed to get their blood pressure down to a normal level.
3. Eat a healthy balanced dietUse the Eatwell Plate to guide the proportions you include from each food group. In particular, include a variety of fruit and vegetables.
4. Cut down on saltSalt can increase blood pressure because it reduces the kidneys’ ability to remove water from the bloodstream, and the extra fluid can raise blood pressure. So don’t cook with salt or add any to your food at the table, and cut down on processed foods, which contain a lot of salt.
5. Don’t drink too much alcoholDrinking too much can raise blood pressure for various reasons, including the tightening of blood vessels and an increase of fats in the blood, which can harden arteries. If you drink alcohol, stick within the recommended limits – no more than 3–4 units a day for men and no more than 2–3 for women.
6. Take medication as prescribedMost people will need to take more than one type of medicine to control their blood pressure. Don’t stop taking your medication without consulting your GP first.
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