Hypertension: 7 easy changes to make TODAY to bring blood pressure down

Phillip Schofield gets blood pressure checked in Istanbul in 1991

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High blood pressure is sometimes nicknamed the ‘silent killer’ because it has no symptoms. Hypertension is incredibly dangerous, as it puts you at increased risk of heart disease, cardiac arrest and stroke. If you want to bring your blood pressure reading down, or reduce your risk of developing hypertension in the future, make these seven changes starting today.

1 – Move more

One of the best things you can do for your health is leading a more active lifestyle.

Exercising – even if it’s just walking more often, or taking the stairs – can improve your cardiovascular health and help maintain a healthy weight.

Keeping your weight under control can reduce your risk of developing high blood pressure.

2 – Eat more potassium

Eating a healthy diet full of whole and natural foods with plenty of fruits and vegetables will benefit your health.

However, potassium is noted for its ability to help relax your blood vessels, which in turn can improve your circulation.

Potassium-rich foods include bananas, avocados, fish and spinach.

3 – Stop smoking

If you’re a smoker, any healthcare professional would be begging you to ditch the fags.

Amongst other serious risks to your health, smoking can cause hypertension.

4 – Take more breaks

Stress can cause your blood pressure to climb.

If you have a stressful job or lifestyle, you should ensure you have coping mechanisms for stress.

Take breaks to practice deep breathing, or choose an activity such as walking or dancing to clear your mind when things get stressful.

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5 – Try some yoga or mindfulness

Also credited with helping relieve stress, yoga and mindfulness exercises focus on controlling your breathing and doing deep breathing exercises.

Studies suggest this can have a beneficial effect on your blood pressure reading.

6 – Sleep more

Given the choice, most of us would probably be in favour of getting more sleep, but often work and life can get in the way.

If you can bring your bedtime forward, you should try to do so.

Sleep deprivation is associated with high blood pressure, so getting enough rest could help improve your blood pressure.

7 – Drink less alcohol

Again, alcohol will contribute to weight gain so it’s a good idea to cut back if you’re trying to slim down.

However even if it isn’t adding a few inches around your waist, alcohol can cause high blood pressure.

Try to enjoy alcohol in moderation by cutting back your weekly intake.

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