Follow the blood pressure treatments your doctor recommends. But also, here are 12 extra ways to cut your blood pressure without drugs, that I find helpful. Small changes can improve your health [10, 18]. [Time to read: 5 mins.]
2. Lose weight – simple tips from NHS, but not always easy!
3. Avoid salt – a lot in ready meals, so read the labels. Cut your salt from current UK average 10 g a day to recommended max. of 6 g a day. This could reduce your risk of a stroke by 1 in 5, and of a heart attack by 1 in 8 . Remember some pub pie and mash can have 7.5 g salt. Two and a half million deaths could be prevented each year if global salt consumption were reduced [WHO, 2016].
4. More herbs and spices. Use your choice of flavours in fresh herbs and spices to reduce your salt and keep your arteries from going hard .
5. Change Diet (simple NHS tips): nuts are good (walnuts, cashews, almonds) and seeds ; also garlic; eat green leafy vegetables; increase other fruit and vegetables, e.g. avocado, sweet potato, white beans; plenty of fish oil ; a little dark chocolate ; fat-free plain yogurt. Reduce processed meats .
Action? Like to change your diet plan here?
6. Get calm and stay calm, no matter how hectic or worrying your life is.
7. “A small pet is a good companion”, as Florence Nightingale said. If you’ve enjoyed a pet before, recent analysis of research on pet assistance shows that a suitable dog can improve behavioural problems, medical difficulties and your emotions .
8. Potassium is good, e.g. in bananas; but avoid too much sodium (salt) that can destroy it [31, 36].
9. Get more sun and more sleep – can keep your blood pressure down. Most of us need about 8 hours of sleep a night, as the NHS advises.
10. More Exercise: out of breath five times a week for 30 minutes! [10, 11, 12].
page updated 04 Feb. 2019. © social enterprise Diabetes-cutmyrisks.co.uk.™ Ltd.