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]. – NHS Choices on alcohol limits.

2.  Lose weight – simple tips, but not always easy!

3.  Avoid salt – a lot in ready meals, so read the labels. Cut your salt from current UK average 10g a day to recommended max. of 6g 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 7.5g 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 [31]. 

5. 2.10_VegetablesChange Diet (simple 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.  “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 concludes a suitable dog can improve behavioural problems, medical difficulties and emotional dysfunction [??].

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.

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?

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

12.  stop smokingStop sign

page updated 13 April 2018.  © social enterprise Diabetes-cutmyrisks.co.uk.™ Ltd.