How to lower blood pressure – British Heart Foundation
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Following these tips can help to reduce your blood pressure, or help you to control it if you’ve already been diagnosed with it.
High blood pressure significantly increases the risk of coronary heart disease, stroke and kidney disease.
High blood pressure is not usually something that you can feel or notice, and it can go undiagnosed because there are usually no symptoms.
Regardless, high blood pressure can lead to kidney damage, stroke or a heart attack. Therefore, it’s important you get your blood pressure checked regularly. Check with your GP or nurse how often to get it checked.
Try to do some moderate-intensity activity every day and build up to at least 150 minutes per week, in bouts of 10 minutes or more.
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For some people, losing weight is all they need to do to get their blood pressure down to a normal level.
Use the Eatwell guide to find out what to eat from different food groups for a healthy, balanced diet. Aim to eat five portions of fruit and vegetables each day.
Do not cook with salt or add any to your food at the table, and cut down on processed foods, which contain a lot of salt.
If you drink alcohol, stick within the recommended guidelines of no more than 14 units per week and aim to have several alcohol-free days each week.
Most people will need to take more than one type of medicine to control their blood pressure. Do not stop taking your medication without consulting with your GP first.
Blood pressure is the pressure of the blood in your arteries. You need a certain amount of pressure to keep the blood flowing around your body. Your heart pumps blood through the arteries, by contracting and relaxing.
Your blood pressure reading consists of two numbers usually shown as one on top of the other and measured in mmHg (millimetres of mercury).
The first (or top) number represents the highest level that your blood pressure reaches when your heart contracts and pumps blood through your arteries – known as your systolic pressure.
The second (or bottom) number represents the lowest level your blood pressure reaches as your heart relaxes between beats – your diastolic pressure.
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