Simple steps to change your life

Lose excess weight. If you’re overweight, it will cause your blood pressure to rise and put more strain on your heart, arteries and kidneys. Take more exercise. Although exercise initially raises your blood pressure, in the long run it will lower it.

Try cycling, brisk walking, jogging, swimming, tennis and even mowing the lawn. “Endorphins will be released and these bring blood pressure down,” says Ashleigh Doggett, a senior cardiac nurse adviser with the British Heart Foundation. Reduce your alcohol intake if you drink. Drinking more than the upper limits of 14 units a week will cause your blood pressure to rise over time. Stop smoking. “Smoking triggers the production of the hormone adrenaline,” says Doggett. “This puts strain on the heart and hardens arteries, which puts them under more pressure.” Watch your stress levels. Easier said than done these days but, over time, prolonged stress can affect blood pressure, so find a way to relax. Take medication if it’s prescribed. “In the past, blood pressure pills had a reputation for bad side effects, but it’s less of a problem now,” says Graham MacGregor.

Tablets include ACE inhibitors and ARBs (angiotensin receptor blockers), which act on the hormones that control blood pressure, calcium-channel blockers, which relax the arteries, and diuretics to help the body get rid of excess fluid.

This feature is taken from the October issue of Healthy Food Guide. Find this monthly magazine at leading supermarkets and WHSmith. Or go to healthyfood. co.uk for a special subscription offer.