Cut blood pressure without drugs

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.]

1. Limit your alcohol – a little red wine only [11, 33]. – The UK NHS on alcohol limits.

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 [31]. 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. herbs & spicesMore herbs and spices. Use your choice of flavours in fresh herbs and spices to reduce your salt and keep your arteries from going hard [31]. 

5. Change Diet (simple NHS tips): nuts are good (walnuts, cashews, almonds) and seeds [36]; also garlic; eat green leafy vegetables; increase other fruit and vegetables, e.g. avocado, sweet potato, white beans; plenty of fish oil [36];  a little dark chocolate [34]; fat-free plain yogurt. Reduce processed meats [36].

Action? pointing finger2Like to change your diet plan here?

6.  Get calm and stay calm, no matter how hectic or worrying your life is.

7. lab dog“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 [38].

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.

Runners feet

10. More Exercise: out of breath five times a week for 30 minutes! [10, 11, 12].

Action?pointing finger2 change your exercise plan? Choose a workout from the NHS Fitness Studio’s selection of online exercise videos?

11. Cut down on caffeine (see myths & facts), e.g. coffee and coke.

12.  stop smokingStop sign

page updated 04 Feb. 2019.  © social enterprise™ Ltd.