How To Lower Your Blood Pressure
High blood pressure affects more than 1 in 3 people worldwide and is a major cause of strokes, heart attacks and heart failure. This film, made in association with the Blood Pressure Association, will show you how you can lower your blood pressure.
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Step 1:
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Medication
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Depending on your blood pressure level and whether any lifestyle changes that you have made have sufficiently lowered your blood pressure,
your doctor may prescribe medication.
It might take a little time to find the right medication or more likely the best combination of medicines for you.
Remember to take your medication and do not stop taking it unless your doctor tells you to. If you feel unwell or experience side effects, talk to your doctor.
You'll find more information on blood pressure medications and how they work on VideoJug.
Medication is just one weapon in a battle against high blood pressure.
Lifestyle changes are also essential and may also help medication to work more effectively.
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Step 2:
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Weight
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The more you weigh, the higher your blood pressure is likely to be.
Use a body mass index chart to monitor your weight.
Extra weight centred around the waist area is a particularly strong indication that your weight is a cause of your high blood pressure.
The systolic or top blood pressure reading can go down by as much as 5-10 mmHg per 10kg (22lb) lost.
If you are overweight, you are also likely to be unfit.
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Step 3:
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Exercise
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A fit heart pumps blood around the body with ease and therefore at a lower pressure. Research shows that after ten weeks of regular exercise, the diastolic or lower number in your blood pressure reading can be lowered by between 4 and 9 mmHg.
Start off slowly and aim towards 30 minutes of aerobic exercise, 5 times a week. This is anything with a continuous motion, so walking, swimming, cycling - anything that gently increases the heart rate.
Until your blood pressure is under control avoid anaerobic exercise - short bursts of great exertion which cause a rapid increase in heart rate, like weightlifting or sprinting.
If you are not used to exercising it can be a good idea to consult your doctor before you embark on a new exercise routine.
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Step 4:
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Diet
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Different types of food can lower or raise blood pressure. The BPA recommends that you have between 7 and 9 portions of fruit and vegetables per day.
A portion is 80g of fresh, frozen, raw or canned vegetables, not including any parts that you don't eat. These are low in salt and fat and are high in vitamins C and E and potassium, which actively help to lower your blood pressure. Bananas, dried fruit, melons, baked potatoes, avocadoes, and orange and tomato juices are particularly high in potassium. Don't add salt or sugar, and if cooking vegetables, lightly steam or bake them to retain their vitamins and minerals.
Fats and particularly saturated fats raise cholesterol which thickens the arteries and so will put you at more risk of heart disease if you have high blood pressure too.
As a general rule cut down on red meat, sausages, pate, bacon, butter, margarine and biscuits. Don't cook with lard or animal fat and beware of products labelled 'low fat' as these can still contain large amounts of fat. Always check food packets for the presence of fat and saturated fat.
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Step 5:
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Salt
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Health guidelines state that people should consume no more than 6g of salt per day, but most have more than double this. Excess salt in the diet is often a key reason for high blood pressure levels. Salt is difficult for the kidneys to break down. In response, the body produces more blood to dilute it and this increased blood flow puts more pressure on the arteries and blood vessels. To lower your salt intake, check food packets for their sodium content and steer clear of processed food and ready meals as these contain large amounts of salt. Avoid flavouring your food with salt and try alternatives like lemon, lime, vinegar, wine, herbs and spices instead.
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Step 6:
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Caffeine
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As a powerful stimulant, caffeine temporarily raises your heart rate, and in the very short term, your blood pressure too, so avoid it just before you have your blood pressure taken. In the longer term caffeine doesn't raise your blood pressure, but if you do have high blood pressure and have as many as 4-5 cups of coffee a day and / or a large amount of tea, caffeinated drinks or chocolate, it's a good idea to cut down as you shouldn't put too much pressure on your heart.
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Step 7:
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Alcohol
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Drinking large amounts of alcohol raises blood pressure. Small amounts may be beneficial. Men should have no more than 3 to 4 units of alcohol per day, and women no more than 2 to 3. 1 unit is equal to half a pint of beer, a small glass of wine, or 25ml of a spirit. Avoid fatty, sugary alcohols such as liqueurs. It should be fine to drink with your blood pressure medication but check with your doctor if you are concerned.
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Step 8:
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Drugs
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Like caffeine, drugs like ecstasy and cocaine raise the heart rate and cause a short-term rise in blood pressure. Ecstasy also damages the kidneys.
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Step 9:
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Smoking
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The dangers of smoking are well-documented. Smoking is not actually thought to raise blood pressure, but like high blood pressure it does lead to heart disease and so by smoking too you are in more danger - as well, of course, as risking cancer and respiratory disease.
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Step 10:
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Stress
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It's a common myth that stress and short temperedness cause high blood pressure. While stress does raise the heart rate and therefore blood pressure in the short term, it has not been proven that it has a long-term effect by itself. But typical ways of coping with stress such as eating junk food with a high salt content, binge drinking and not eating enough fruit and vegetables do raise blood pressure. So if you do experience stress, try to avoid such coping strategies, and look after yourself.
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Step 11:
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Alternative therapies
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There is no evidence that acupuncture, yoga, massage or meditation lower blood pressure but they can alleviate stress.
Herbal blood pressure treatments and supplements have never been legitimised by a medical authority and so it is essential to check with your doctor before taking them.
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Step 12:
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Self-checking
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As you work to lower your blood pressure, it can be a good idea to take your own blood pressure with a blood pressure monitor, so that you and your doctor get an idea of how you are getting on and how your blood pressure fluctuates. See VideoJug 'How to take your own blood pressure' for how to do this.
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Step 13:
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Further information
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You'll find more information about blood pressure here on the VideoJug website, and further information on the BPA website. If you do have concerns about your health, always seek professional help.