10 tips to manage high BP without pills

Hypertension on the high? Here are top 10 tips to get it down and keep it down.

Researchers believe jogging delivers multiple health benefits, improving oxygen uptake and lowering blood pressure, as well as many more benefits. However, any physical activity can help lower blood pressure by strengthening the heart so it can pump more blood with less effort, thereby decreasing the force on the arteries.

Just one small pot a day can reduce your chances of developing high blood pressure by a third, according to a study presented at the University of Minnesota in the US. Scientists think naturally occurring calcium can make blood vessels more supple, enabling them to expand slightly and keep pressure low.

Eating potassium-rich foods, such as bananas, and reducing salt intake could save thousands of lives every year, according to a new study published in the British Medical Journal online.
Potassium is an important mineral that controls the balance of fluids in the body and helps to lower blood pressure. Making sure you eat five.

Salt draws in fluid, raising the volume and pressure of blood in your arteries. But it's not just the salt cellar you have to worry about — processed foods such as biscuits, breakfast cereals, takeaways and ready meals contain 80 per cent of the salt we consume, says the Blood Pressure Association.

Research has shown that dropping just a few kilos can have a substantial impact on your blood pressure. Excess weight makes your heart work harder and this strain can lead to high blood pressure.

The nicotine in cigarettes stimulates your body to produce adrenaline, making your heart beat faster and raises your blood pressure, making your heart work harder.

Overtime makes it hard to exercise and eat healthily, say researchers. So try to down tools with enough time to relax in the evening and eat a healthy supper. Set a message on your computer as a reminder to go home.

Loud, incessant snoring is a symptom of obstructive sleep apnea. And more than half of those with this have blood pressure significantly higher than expected for their age and general health.

Duke University Medical Center, North Carolina, US, found caffeine consumption of 500mg, roughly three cups, increased blood pressure by three points. Effects lasted until bedtime.
Scientists say that caffeine can raise blood pressure by tightening blood vessels and magnifying the effects of stress.

A study published in the journal Hypertension found drinking a 250ml cup of the juice can cut blood pressure readings in those with high blood pressure by around seven per cent. It's thought the effect is produced by beetroot's naturally high levels of nitrate. Eating other-rich foods — cab bage and spinach — might also help.

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