5 Tips For Lowering Your Blood Pressure

Gracewell  |  August 31, 2016
Here are a few ways you can lower your blood pressure.

High blood pressure is a common condition that can increase your risk of experiencing severe health problems.

According to Blood Pressure UK, there are approximately 16 million people in the UK living with high blood pressure. The condition increases your risk of stroke, heart attack, heart failure and kidney disease.

For some, high blood pressure is caused by uncontrollable factors, such as age, ethnic origin or family history. For others,identifying what is making their blood pressure rise can be difficult. Blood Pressure UK says that this is because there isn't an exact defining cause of the condition. There are, however, many lifestyle choices that can decrease your risk of developing the condition.

1. Eat more fruit and vegetables
Fruit and vegetables are rich in vitamins, minerals and fibre that contribute to a healthy weight. Eating five portions per day can help to lower your blood pressure.

Frequent your produce section for a variety of fruit and vegetables!Eat a variety of fruit and vegetables.

2. Eat less salt
One of the easiest ways to lower your blood pressure is to limit your salt consumption. When you eat salt, your body retains water. If you consume too much, the extra water that's stored in your body will raise your blood pressure. Adults are recommended to eat no more than six grams each day. Many people exceed those limits because of "hidden" salt in processed foods.

3. Drink less alcohol
According to the NHS, drinking on a regular basis can eventually raise your blood pressure. Too much alcohol can increase your weight, which can also raise your blood pressure levels. Drinking on occasion is okay, just be sure to follow these recommendations:

  • It is recommended that both men and women don't exceed 14 units of alcohol every week.
  • If you drink 14 units a week, spread it out over three days or more.

4. Stop smoking
Smoking isn't directly related to heightened blood pressure levels, but it can increase your risk of experiencing heart attack or stroke. Smoking harms your lungs and also causes your arteries to narrow. If you are a smoker and you already have high blood pressure, your arteries will alter more quickly, which can ultimately increase your risk of heart and lung disease.

5. Exercise regularly 
By exercising on a regular basis, you improving your overall well-being in a number of ways. Not only does it help you maintain a healthy weight, but the British Heart Foundation says it can also reduce your risk of heart disease and lower your cholesterol and blood pressure. It's recommended that adults exercise for 150 minutes each week. That's 20-25 minutes a day. Talk to your GP before starting any exercise programme.

At Gracewell Healthcare, we provide a nutritious diet that takes into account the needs of individual residents, including those living with high blood pressure. For more information, contact us today.