High blood pressure is one of today’s silent killers. Often overlooked, or not noticed at all, high blood pressure (or hypertension) is one of the world’s leading causes of premature death, contributing to 9 million deaths worldwide each year. As with many conditions, having your blood pressure tested is an essential first step in in taking control of it and in reducing your risk of heart disease and stroke. Thankfully, there are multiple simple things you can do to lower or prevent high blood pressure.

Earlier this week, in recognition of World Health Day, we released a new infographic highlighting the global impact of high blood pressure. Today, we’re happy to share 10 tips to reduce and control your blood pressure.

10 Tips to Reduce High Blood Pressure

Keep track of your blood pressure, test it regularly.

Check your blood pressure regularly using an approved meter or by visiting your local clinic.

Exercise regularly.

People who stay in shape feel far less tired than their inactive colleagues and generally have lower blood pressure.

Watch your weight.

It is important to maintain a healthy weight, as excess fat and carrying too much weight around your waist are indicators of high blood pressure. The BMI index is an easy tool to see whether you have a healthy weight.

Eat a healthy and balanced diet.

Eating fast food negatively affects cholesterol levels and blood pressure. It has also been proven, however, that when you maintain a healthy diet, you can actually reduce blood pressure.

Avoid excessive intake of alcohol.

Although a glass of red wine a day may even be beneficial for your blood pressure, any more than that will have a detrimental effect on your blood pressure and overall health.

Reduce your salt intake.

One flattened teaspoon of salt a day is enough to keep you healthy. Eating more can significantly heighten blood pressure. Try and stir things up by adding some other herbs and spices.

Don’t smoke tobacco.

Nicotine causes blood pressure to increase. Beware, second hand smoke can also cause harm to you and those around you!

Relax.

Stress and anxiety are important factors contributing to high blood pressure. Spending time with your family and taking some time off to relax is not only enjoyable, it’s also very healthy!

Visit a doctor.

Visit your doctor if you experience any symptoms or complications hinting at high blood pressure. Sometimes it takes medication to control hypertension.

Inform others.

Tell others about the risks of high blood pressure and the importance of maintaining a healthy lifestyle. Remember: preventing hypertension is easier than treating it.


Do you have any other tips? Let us know in the comment section below!


Photo courtesy of Wikimedia Commons, www.volganet.ru

  1. April 27, 2013

    The modern day medical house call can now offer many of the same services that were once only available in the emergency room. For some people, just being in a medical setting causes their blood pressure to rise. I was first drawn to my great grandfather who died in a house fire, I felt I was carrying some part of his experience in me.

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