6 things you need to do to lower your blood pressure – according to the NHS

High blood pressure affects an astonishing one in three Britons – putting them at risk of many fatal conditions.

This condition is often called the “silent killer” because it rarely shows symptoms.


In England there are five million people with undiagnosed high blood pressureCredit: Getty – Contributor

Hypertension It is the largest cause of death in the world – it kills more than 10 million every year.

experts We believe that in England alone there are more than five million people walking around undiagnosed.

While treating high blood pressure with medication is usually necessary, the NHS says there is Several simple lifestyle changes that can help prevent and lower high blood pressure.

1. Reduce your salt intake

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You should not eat more than five grams of salt a day, according to NHS guidelines.

However, most people eat more than this.

Experts urged the public to consider removing the flavor enhancer from their diet altogether.

a study It has been found that lowering the amount of salt you eat can change your blood pressure.

All it takes is making a few switches in your weekly shop and choosing items with less sodium to lower your risk.

The first tip is to replace table salt, according to the Salt Substitution and Stroke Study, with a reduced solution of added sodium and potassium.

Doing so resulted in a 14 percent reduction in the risk of strokes during the large-scale study.

2. Cut back on alcohol

The NHS says drinking a lot of alcohol regularly can raise blood pressure over time.

And remember, alcohol contains calories and may contribute to unwanted weight gain – a risk factor for high blood pressure.

The UK Chief Medical Officers (CMO) Low-Risk Drinking Guidelines advise people to drink no more than 14 units per week regularly to keep the health risks from alcohol low.

3. Lose weight if you are overweight

Being overweight forces your heart to work harder to pump blood throughout your body, which can lead to high blood pressure.

If you need to lose some weight, it’s worth remembering that just losing a few pounds will make a big difference to your blood pressure and overall health, says the NHS.

4. Exercise regularly

Regular exercise can lower blood pressure and is good for the heart and blood vessels.

A recent study was published in Journal of the American Geriatrics Society She found that isometric exercises in particular can help lower blood pressure.

Experts said doing 20-minute bouts of hand exercises three times a week lowered blood pressure.

over here Three simple exercises You need to know that it can help you.

5. Cut back on caffeine

Caffeinated drinks, including energy drinks and coffee, can cause your blood pressure to rise for a short but significant time — even if you don’t have high blood pressure.

for precedent study found Caffeine can lead to “life-threatening” changes in blood pressure and heart rate.

The researchers warned that people also experienced high blood pressure six hours after drinking the drink, while those who drank simple caffeine did not.

6. Stop smoking

Smoking causes the walls of the arteries to stick and narrow.

This can prevent the blood from flowing properly, causing a blockage, which could lead to a heart attack or… brain attack.

While smoking is not a direct cause of high blood pressure, it can lead to an immediate rise in pressure and heart rate and a decrease in the amount of oxygen that reaches the cells of the body.

It is known to be dangerous to the circulatory system.

What is a normal blood pressure reading?

Blood pressure is measured as systolic pressure and diastolic pressure.

Systolic pressure is the force with which your heart pumps blood around your body, and diastolic pressure is the resistance to blood flow in your blood vessels.

It is given as two numbers, the first of which is systolic and the second is diastolic.

ideal blood pressure It must be less than 120 and more than 80 (120/80).

Most adults in the UK have a blood pressure of 120 over 80 (120/80) to 140 over 90 (140/90).

You can order a blood pressure reading from your local GP.

Some surgeries have a machine in the waiting area and it takes a few minutes to read.

You can also order from your local pharmacy, although they may ask for an order from your GP.

Other places that may have a blood pressure reader include gyms and workplaces.

Temporary blood pressure test stations are also shown every September as part of UK Blood Pressure Annual awareness campaign.

The NHS says healthy adults over the age of 40 should have their blood pressure checked at least once every five years.

But this should be once a year if you have risk factors (described below).

A reading will also be offered to people in England aged 40 to 74 as part of the NHS Health Check.

Blood pressure is measured with an instrument called a sphygmomanometer.

The cuff is placed around your arm and inflated with a pump until circulation is cut off.

Then, the small valve slowly deflates the cuff, giving the doctor or device a chance to measure your blood pressure.

What are the risks if they are too high or too low?

If your blood pressure is too high, it puts extra pressure on your arteries (and your heart) and can lead to heart attacks and strokes.

Other problems related to high blood pressure are heart disease, kidney disease and blood vessels mental illnessperipheral artery disease and Erectile Dysfunction.

For the most part, the lower your blood pressure the better.

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but, low blood pressure It can also lead to worrisome symptoms, including dizziness, nausea, fainting, and dehydration.

High blood pressure is one of the leading causes of death, despite largely being both It can be prevented It can be cured.