STAY IN THE SAFE ZONE
‘Around 10% of hypertension is secondary to other factors, such as kidney disease, hormone disorders, medicines, alcohol or amphetamines, but in most cases the cause isn’t known,’ says Dr Melanie Wynne-jones. Genes can also play a part. Following a balanced lifestyle is essential: 1
MAINTAIN A HEALTHY WEIGHT. Aim to keep your BMI between 18.5 and 24.9. 2
EAT HEALTHILY. Limit sugar, salt and saturated fats. For example, sugary drinks are linked to a 10% increase in blood pressure **** . The DASH diet can help – read The DASH Diet: Lower Your Blood Pressure in Just 21 Days by Priya Trew (£8.99, Hachette). 3
CUT DOWN ON ALCOHOL. Quit if you can. 4
DON’T SMOKE. Visit nhs.uk/smokefree for help. 5
TAKE REGULAR EXERCISE. Do at least 150 minutes a week. Power walking is beneficial, although avoid HIIT (highintensity interval training) if you have high blood pressure, as it raises the heart rate too quickly. 6
RELAX. Try techniques such as yoga and mindfulness. Stress can raise blood pressure. 7
SPEND TIME OUTSIDE. Exposure to sunshine’s UV light is linked to lower blood pressure, say researchers from the University of Edinburgh.