Lucy Corkhill

By Lucy Corkhill

30th March 2013

World Health Day is an international celebration that takes place annually on 7th April. The date marks the anniversary of the founding of World Health Organisation (WHO) in 1948. The theme of World Health Day reflects an area of international public health concern, and this year the focus is on high blood pressure.

Lucy Corkhill

By Lucy Corkhill

30th March 2013

Lucy Corkhill

By Lucy Corkhill

30th March 2013

Astonishingly, it is estimated that high blood pressure affects more than one in three adults worldwide. A large proportion of people with high blood pressure don’t actually show symptoms, but more than nine million deaths a year are linked to its effects. Nearly half of all deaths due to heart disease and strokes are caused by high blood pressure.

There’s good news, however. Taking an active and positive approach to your health dramatically reduces your chances of having high blood pressure. Eating well, taking regular exercise and maintaining a stable weight all have an impact on your blood pressure levels. And prevention really is cure. Reducing the likelihood of having high blood pressure is empowerment at its best: your health is in your hands.

The Blood Pressure UK website has the following tips for keeping your blood pressure down. It’s also worth mentioning that taking a holistic approach is also beneficial: making time for relaxation, breathing deeply, reducing stress or finding ways to manage stress effectively, visualisation and meditation. In fact, according to research with both teenagers (American Journal of Hypertension, 2004) and elderly adults (Hypertension, 1999), high blood pressure is reduced even after a few months of twice-daily practice of Transcendental Meditation.

Eat less salt
Too much salt raises your blood pressure, so it is important to eat as little as possible. In fact, some people with high blood pressure may be able to avoid blood pressure medicines by cutting down on salt. Most of the salt you eat is not what you add to your food, but is in prepared foods like bread, breakfast cereals and ready meals.

Eat more fruit and vegetables
Eating more fruit and vegetables helps to lower your blood pressure. Adults should eat at least five portions of fruit and vegetables every day. A portion is 80 grams, or roughly the size of your fist. Try to eat a range of different fruits and vegetables. Dried, frozen and tinned are fine, but watch out for added salt, sugar or fats.

Keep to a healthy weight
Losing weight, if you need to, will help lower your blood pressure and reduce your risk of health problems. The best way to lose weight is to choose more whole foods (less processed food), and increase your physical activity. Set yourself realistic goals. Make small changes to your eating habits and activity levels that you can keep to for life.

Drink less alcohol
If you drink too much alcohol, this will raise your blood pressure over time. The current recommended limits are 21 units of alcohol a week for men, and 14 units a week for women. A unit is roughly half a pint of beer or cider, a small glass of wine, or a single pub measure of spirits. If you keep to the recommended alcohol limits, this should help keep your blood pressure down.

Get more active
Being moderately active for 30 minutes five times a week can keep your heart healthy, and can lower your blood pressure. If you can’t find 30 minutes in your day, increasing your activity by even a small amount can help. Think about how you can be more active in your daily life. Any activity that leaves you feeling warm and slightly out of breath is ideal.

FIND OUT MORE:
Controlling High Blood Pressure: The Natural Way by David Carroll
8 Weeks to Lower Blood Pressure: Take the pressure off your heart without the use of prescription drugs by Robert E Kowalski
25 Natural Ways To Lower Blood Pressure: A Mind-body Approach to Health and Well-being by James Scala

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