18 ways to keep blood pressure in check
You can’t see it, you can’t feel it and, unless you get it checked, you won’t even know you have it. That makes high blood pressure, or hypertension, a quiet killer, one that slowly damages your blood vessels, heart and eyes while simultaneously increasing your risk of heart disease, stroke, dementia and kidney disease. Could you be at risk of high blood pressure and not know it? The following tips will help to lower high blood pressure, or keep it from rising if it’s at a healthy level.
1. Every morning, take a brisk 15-minute walk
Amazingly, you don’t need a lot of exercise to make a difference to your blood pressure.
When Japanese researchers asked 168 inactive volunteers with high blood pressure to exercise at a health club for different amounts of time each week for eight weeks, blood pressure levels dropped almost as much in those who exercised for 30 to 90 minutes a week as in those who exercised for more than 90 minutes a week.
Did you know that moderate-intensity activity, such as going for a brisk walk, releases ‘happy hormones’? The sort that reduce stress and make you feel like you are on holiday.
2. Write ‘take medication’ on your calendar every day
Twenty-five per cent of the time, when your blood pressure hasn’t gone down after you’ve been prescribed medication, the reason is that you’ve forgotten to take your pills.
Medication only works if you take it. Here are four reasons why it’s important to stick with what the doctor orders.