How to reduce blood pressure and do you know your level?
When was the last time you got your blood pressure checked? Probably a while ago, especially given lockdown.
I don’t know about you but I don’t really think about my blood pressure much until I go to the doctor and they measure it. Then, I’m sure it goes up in anticipation! Relax, they always say……
Blood pressure levels vary and can be very individual; yet generally increase as we enter middle age. High blood pressure is one of the factors associated with metabolic syndrome, which is a precursor of cardiovascular disease and diabetes so it’s worth knowing what yours is. NHS guidance is that normal blood pressure is less than 130/80mmHg. Here’s a few suggestions to help keep it in the healthy range.
How to reduce blood pressure
- Eat food with a low glycaemic index (GI). GI is how much food increases blood sugar levels. Low GI foods introduce less sugar into the body which helps keep blood pressure low. Low GI foods include oats, non-starchy green vegetables and pulses such as lentils and chickpeas.
- Low salt levels are good, but low sugar is better. Recent research has focused on the impact of sugar rather than salt on blood pressure levels. Keeping the intake of additional salt and sugar low will help overall blood pressure levels. Avoiding ‘empty’ sugar calories from things like alcohol will also help.
- Exercise: Regular exercise has been shown to help manage blood pressure levels
Tip: Get your blood pressure regularly checked and make a note of the actual reading so you can track it.