Keep hypertension at bay with these tips

ONE in three adults has high blood pressure. Linked with stroke, heart disease, vascular dementia and chronic kidney disease, high blood pressure is a major cause of premature death and disability.

But often it’s symptomless, which is why it’s dubbed the ’silent killer’, highlighting why regular blood pressure checks are so vital.

Usually, the exact cause can’t be pinpointed, but experts do know that lifestyle factors play a very big part.

This means it can be prevented — and even reversed and managed without the need for medication in some cases — with lifestyle tweaks.

WATCH YOUR SALT INTAKE: Salt makes the body store extra water which causes raised blood pressure, but cutting excess salt has a significant impact on health outcomes, reducing strokes by around 22% and heart attacks by 16%. Many of us, however, are eating too much of the white stuff – often without realising it. To keep to the recommended 6g per day, ditch the shaker — using herbs, spices and pepper to add flavour instead. And be label savvy— steer clear of foods which contain more than 1.5g of salt per 100g (or 0.6g sodium). Low-salt foods usually contain 0.3g or less per 100g.

GO EASY ON THE BOOZE: Research shows that men who regularly drink more than eight units of alcohol a day are four times more likely to develop high blood pressure, while women who regularly consume more than six units daily are twice as likely. Sticking to the recommended daily limits — two to three units for women and three to four units for men (one 175ml glass of wine/pint of beer = 2.3 units), will reduce your risk of high blood pressure.

BE MORE ACTIVE: When it comes to blood pressure, experts point out, it’s aerobic exercise — not pumping iron in the gym — that really counts. Also known as cardio, this is all about engaging those big muscle groups, getting moving and pumping oxygen around your body. Jogging, dancing, cycling, swimming and aerobics classes are all great examples — but don’t be put off by the term ’exercise’. Instead, think of it as ’activity’, and walking or doing the gardening also counts.

IMPROVE YOUR DIET: We all know about the all-important five-a-day. As well as helping prevent certain cancers, a diet rich in fruit and veg can help with blood pressure. Fruit and veg are often high in potassium, which plays a key role by balancing out the affects of salt. Eating healthily can also help you maintain a healthy weight (or lose excess weight if you need to), which can prevent high blood pressure and reduce the strain on your heart and blood vessels, as well as other weight-related conditions like Type 2 diabetes.

TACKLE STRESS: Chronic stress can contribute to lifestyle factors— like drinking more, exercising less and comfort eating — which may increase our chances of hypertension. Also, stress can make us less able to cope with the effects of other health problems or worsen their symptoms, so avoiding problematic stress and finding ways to de-stress — like regular exercise and hobbies — helps.

QUIT SMOKING: Smoking is very bad news for hearts and arteries and a major cause of heart disease, so quitting certainly does your health a big favour, especially if you do develop high blood pressure.