How can I lower my blood pressure?
Everyone can benefit from measures to lower blood pressure. Even if you have healthy blood pressure, you can take steps to maintain it. The following lifestyle modifications can help lower blood pressure significantly:
- Maintaining a healthy weight
- Stop Smoking
- Reduce your salt intake
- Drink alcohol in moderation
- Increase the amount of fruits and vegetables
- Stay more physically active
- Try to deal with stress
1. Maintain a healthy weight
It is well researched that being overweight can lead to an increased risk of high blood pressure. Maintaining a well-balanced diet can significantly lower blood pressure. Losing as little as 10% of excess weight can lower blood pressure.
Being overweight is also a risk factor for heart disease and diabetes.
Consult with your GP/nurse to set realistic, achievable weight loss goals.
A 10% weight reduction can lower blood pressure by 10-20 mmHg.
2. Quit smoking
If you smoke, stop! Smoking is another major risk factor for heart disease and stroke. After quitting smoking, the risk of having a heart attack drops by half within two years. There are many different methods to help you quit smoking. Consult your family doctor/nurse to see what is right for you.
3. Reduce salt intake
If every person in Ireland reduced their salt intake by half a teaspoon (2.4 grams per day), it could prevent about 900 deaths each year from stroke and heart disease.
People in Ireland take in too much salt and this is directly related to high blood pressure. It is the sodium in salt that affects blood pressure.
Tips on how to reduce salt intake
- Do not add salt to food at the table.
- Avoid adding salt to food while cooking.
- Restrict processed foods, which are usually high in salt.
- Try seasoning your dishes with pepper, spices or herbs as an alternative to salt.
- Marine salt, rock salt, garlic salt and table salt have the same sodium content.
4. Increase your intake of fruits and vegetables
High blood pressure can be reduced by following a healthy eating plan that is high in fruits and vegetables. Adults should eat at least five pieces of fruits and vegetables each day. Buy plenty of fruits and vegetables in a variety of colors. Fruits and vegetables have been largely proven to help prevent diseases such as heart disease and stroke.
5. Drink alcohol in moderation
Excessive alcohol consumption is associated with high blood pressure. It can harm the liver, brain and heart. Many people find that their blood pressure improves when they reduce their alcohol intake. Alcohol is measured in units. Recommendations for men and women are shown below.
- Males Maximum 17 units in 7 days
- Females Maximum 11 units in 7 days
1 ALCOHOL UNIT:
- ½ pint of beer
- a small glass of wine (100ml)
- 1 pub measure of spirits
6. Become more physically active
Physical activity is one of the most important steps you can take to prevent or control high blood pressure. It also helps reduce the overall risk of heart disease. Aim for a minimum of 150 minutes of moderate-intensity aerobic activity per week. One way to achieve this goal is a 30-minute brisk walk five days a week.
Tips on how to be more active:
- Use the stairs instead of the elevator
- Get off the bus one or two stops early.
- Park your car at the far end of the parking lot.
- Remember that any activity that leaves you warm and slightly breathless is good.
7. Try to manage stress
Anxiety and stress can raise blood pressure in the short term. This is a normal reaction, and healthy blood vessels can handle these changes. However, if blood pressure is elevated for an extended period of time due to stress, it can eventually damage the walls of the arteries.
Try to develop stress management methods that you can practice anywhere, a way to "switch off" for 5-10 minutes. Relaxation exercises can help release chemicals in the brain that act as natural calming agents for your body, helping to lower blood pressure, heart rate and anxiety levels.
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