Having more than one standard drink a day can increase your blood pressure.
of sodium for adults is 1.9g (one-third of a teaspoon) to 2.3g a day.
If you cook most of your meals using fresh, natural ingredients, you’ll be better able to control your salt intake. But if you eat out a lot, or rely on processed foods (for example, canned soup, deli meats and instant noodles) you might not be aware of how much salt you’re consuming. So always check the nutrition labels for sodium content.
The problem with salt is that much of it is hidden – for example, in gravy, sauces and soups, so cut back on these when eating out. If you are hypertensive, reducing your daily salt intake from 4g to 2.3g can lower your blood pressure by 5/3 mmHg.
A diet high in saturated fat and cholesterol isn’t good either.
Both are risk factors for high blood pressure and heart disease. Fill up on low-fat, high-fibre foods instead. A standard drink is equal to 220ml of beer (two-thirds of a small can), 100ml of wine (one glass) or 30ml of spirits. The danger with alcohol is that it adds unwanted calories to your diet, which may cause you to gain weight.
Exercising for 30min at least five days a week helps.
As a drop in blood pressure is associated more with the intensity than the frequency of exercise, go for calorie-torching workouts that increase your heart rate. Running, dancing, jumping rope and aerobics are all high-intensity exercises.
Constant stress puts you at risk too.
People who are constantly stressed are more at risk of developing hypertension than those who have little stress in their life. Experts still don’t fully understand why this is so.