7 Easy Ways To Reduce Your Blood Pressure!
High Blood Pressure increases your risks of many diseases - so let’s prevent it!
This blog post / video is about high blood pressure, and how you can prevent getting it with simple yet effective lifestyle changes.
Healthcare professionals refer to high blood pressure as the silent killer and for a good reason! High blood pressure increases risks of many diseases and shortens your life significantly.
What is High Blood Pressure?
Blood pressure is measured in millimetres of mercury (mmHg) and is given as two figures:
- Systolic pressure – The pressure when your heart pushes blood out;
- Diastolic pressure – The pressure when your heart rests between beats.
As a general guide:
- High blood pressure is considered to be 140/90mmHg or higher (or an average of 135/85mmHg at home);
- Ideal blood pressure is considered to be between 90/60mmHg and 120/80mmHg;
- Low blood pressure is considered to be 90/60mmHg or lower.
A blood pressure reading between 120/80mmHg and 140/90mmHg could mean you're at risk of developing high blood pressure if you don't take steps to keep your blood pressure under control.
How to Prevent High Blood Pressure:
High blood pressure can often be prevented or reduced by eating healthily, maintaining a healthy weight, taking regular exercise, drinking alcohol in moderation and not smoking.
1) SALT & DIET:
Cut down on the amount of salt in your food and eat plenty of fruit and vegetables. The NHS Eatwell Guide highlights the different types of food that make up our diet, and shows the proportions we should eat them in to have a well-balanced and healthy diet.
Salt raises your blood pressure. The more salt you eat, the higher your blood pressure. Aim to eat less than 6g (0.2oz) of salt a day (which is about a teaspoonful).
Eating a low-fat diet that includes lots of fibre – such as wholegrain rice, bread and pasta – and plenty of fruit and vegetables also helps lower blood pressure. Aim to eat five portions of fruit and vegetables every day.
Eatwell guide link: https://www.nhs.uk/Livewell/Goodfood/Pages/the-eatwell-guide.aspx
2) ALCOHOL INTAKE:
Regularly drinking alcohol above recommended limits can raise your blood pressure over time.
Staying within these recommended levels is the best way to reduce your risk of developing high blood pressure:
Men and women are advised not to regularly drink more than 14 units a week. Spread your drinking over three days or more if you drink as much as 14 units a week.
Find out how many units are in your favourite drink and get tips on cutting down: https://www.nhs.uk/Livewell/alcohol/Pages/alcohol-units.aspx
3) GET ACTIVE & (4) LOSE WEIGHT:
Being active and taking regular exercise lowers blood pressure by keeping your heart and blood vessels in good condition.
Regular exercise can also help you lose weight, which will also help lower your blood pressure.
Adults should do at least 150 minutes (2 hours and 30 minutes) of moderate-intensity aerobic activity such as cycling or fast walking every week.
5) CUT DOWN CAFFEINE:
Drinking more than four cups of coffee a day may increase your blood pressure. If you're a big fan of coffee, tea or other caffeine-rich drinks, such as cola and some energy drinks, consider cutting down.
6) STOP SMOKING:
Smoking doesn't directly cause high blood pressure, but it puts you at much higher risk of a heart attack and stroke.
Smoking, like high blood pressure, will cause your arteries to narrow. If you smoke and have high blood pressure, your arteries will narrow much more quickly, and your risk of heart or lung disease in the future is dramatically increased.
Long-term sleep deprivation is associated with a rise in blood pressure and an increased risk of hypertension. It's a good idea to try to get at least six hours of sleep a night if you can.
About Abraham The Pharmacist:
Abraham is a British - Persian - Iranian prescribing media pharmacist who loves science, making videos and helping people. He works in both GP surgeries and community pharmacy. You can follow him at:
This video is for information only and should not be used for the diagnosis or treatment of medical conditions. Abraham The Pharmacist has used all reasonable care in compiling the information but make no warranty as to its accuracy. Always consult a doctor or other healthcare professional for diagnosis and treatment of medical conditions.