Lifestyle changes

Adopting a healthy lifestyle is an effective first step in controlling high blood pressure and risk of developing cardiovascular disease.

Overweight and obese people tend to have high blood pressure and increased risk of cardiovascular disease. This is because the heart has to pump a lot harder to supply all the extra tissue with blood. This increased output raises blood pressure and puts strain on the heart and blood vessels. Obese people often have other conditions such as diabetes or kidney disorders which contribute further to an increased risk of high blood pressure and its consequences.
Losing weight is an important lifestyle modification if you are overweight or obese. It has been shown that a diet that is lower in fat and high in fruits, vegetables and low-fat dairy foods significantly lowers blood pressure. Such diets have also been shown to reduce the risk of cardiovascular disease.

Consuming a lot of sodium (salt) can actually increase your blood volume and hence raise your blood pressure. Reducing your salt intake is possible by monitoring the salt content of the food you eat. Package labels should show the amount of salt the food contains and people with high blood pressure are advised to consume no more than 4g per day.

Stopping smoking has been shown to reduce blood pressure and is important in reducing the risk of developing associated conditions, in particular coronary heart disease where it constitutes the greatest risk factor. Smoking has negative effects on many aspects of health besides these conditions so quitting is the best course for a healthier body.

Alcohol consumption increases blood pressure and in general the more you drink the higher your blood pressure will be. Cutting down the number of drinks you have could contribute to attaining a more healthy blood pressure level.

Regular exercise improves fitness, helps lower blood pressure, and reduces the risk of cardiovascular disease. Aerobic activities such as walking or swimming for 30-45 minutes each day may lower blood pressure by as much as 5 to15 mmHg. Moderate physical activity can also lower your risk of death from cardiovascular disease, and increase your quality of life. Be careful though, it is important to increase the amount of exercise you do gradually. Sudden or excess exercise can put unnecessary strain on your body if it is not used to it. Your doctor should be able to recommend an exercise program suitable for you.

So to summarise, the following lifestyle changes could significantly help to lower your blood pressure if it is high:

• Lose weight if you are overweight
• Eat a healthy diet with less salt
• Stop smoking
• Avoid drinking alcohol
• Exercise regularly