Six steps to lower blood pressure...

It’s thought that around a quarter of all adults have high blood pressure, which is bad news as it can raise the risk of heart attack, stroke and even vascular dementia. Here, NATASHA HOLT reveals half a dozen speedy ways to bring yours down

1. Visit a zoo

Stroking a pet can lower your blood pressure – but don’t worry if you don’t own one, as research shows just being around animals can have the same effect.

A study carried out in Japan revealed that the blood pressure of volunteers who visited a zoo was significantly lower than of the control group who hadn’t seen any animals.

Scientists believe this is because when we see or pet animals, our stress levels drop, which decreases our heart rate and breathing rate, and lowers our blood pressure.

2. Meditate

Meditation is a great way to combat stress, provoking a relaxing response in our bodies that combats the fight-or-flight response we feel when we’re anxious.

Research carried out in America found that people who meditate have higher levels of the molecule nitric oxide in their systems.

This helps to relax and widen blood vessels and keep blood pressure under control.

The man behind the research, Dr Herbert Benson, has a simple method you can fit into your day.

He recommends sitting in a quiet place with your eyes closed, relaxing your muscles and silently repeating a word, phrase, sound or short prayer for 10 to 20 minutes each day.

3. Listen to music

Countless studies have been carried out to determine whether music improves our health. And many have shown it does help to lower blood pressure.

Research from Massachusetts General Hospital showed that bedbound patients who listened to music for 30 minutes had lower blood pressure, slower heart rates and less distress than those who didn’t. But it depends on your taste in tunes.

One study recommended that to lower blood pressure the music must have no lyrics, few changes in volume and rhythm, and have harmonies that “are not rousing”.

4. Volunteer

Volunteering for a charity definitely boosts your mental health and helps you achieve that feelgood factor, but it has surprising physical health benefits too.

One study found that people who volunteered for 200 hours a year (16 hours a month) were 40 per cent less likely to have high blood pressure.

And it’s not just our blood pressure that improves from volunteering, studies show it also makes us happier, less likely to develop dementia and could even add years to our lives.

5. Get touchy-feely

Most of us have missed our loved ones this past year and it seems this lack of physical contact can actually have a detrimental effect on our health, particularly when times are tough.

Researchers at the University of North Carolina found that people who spent 10 minutes holding hands with their partner, followed by a 20 second hug before a stressful encounter had lower blood pressure and heart rate increases afterwards than those who simply sat quietly beforehand.

6. Ditch the salt

Eating too much salt makes it harder for your kidneys to remove fluid, which then builds up in your system.

This stiffens and narrows blood vessels, making it harder for your heart to pump blood around, leading to a rise in blood pressure.

The World Health Organisation recommends that adults eat less than five grams of salt per day, which is just under a teaspoon. Don’t forget, there is lots of hidden salt in processed foods, sauces, cured meats, bread and certain cereals.