High blood pressure is often called a silent condition because most people feel perfectly well while it slowly puts extra strain on the heart, brain, kidneys and blood vessels. Regular checks are the only way to know your readings, and simple daily habits can help keep them in a healthy range for years to come.
Move a little every day
Regular activity helps your blood vessels stay flexible and your heart stay strong. Brisk walking, cycling, dancing and swimming all count. Short bursts spread through the day work well too, so take the stairs, walk to the shops and stand up to stretch when you have been sitting for a while.
Watch the salt and eat more plants
Too much salt makes the body hold on to water, which raises blood pressure. Much of it hides in bread, ready meals, sauces and processed meats, so check labels and cook from fresh when you can. Filling your plate with vegetables, fruit, beans, nuts and whole grains adds potassium and fibre that support a healthy heart.
Rest, relax and check regularly
Poor sleep and ongoing stress can both push blood pressure up. Aim for a regular bedtime, take short breaks to breathe deeply and make time for things you enjoy. Limit alcohol, stop smoking with support if you need it, and have your blood pressure checked at your yearly visit or more often if your doctor advises.
Heart-friendly habits to start this week
Pick one or two and build from there:
- Take a brisk walk after dinner
- Taste food before adding salt
- Swap one snack for fruit or nuts
- Keep a regular sleep routine
- Book a blood pressure check
You cannot feel high blood pressure, but you can measure it and you can lower it.
Doctor's tip: If you check your blood pressure at home, sit quietly for a few minutes first, keep your arm supported at heart level and measure at the same time each day.
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