6 Ways To Keep Your Blood Pressure Down

Whilst we know that not all brain haemorrhages are preventable, some are and STROKE UK has highlighted hypertension (high blood pressure) as the leading cause of lifestyle-related brain haemorrhages. 

Therefore controlling blood pressure through a healthy lifestyle is key to preventing health complications, including brain haemorrhages. 

But how? 

Here are 6 ways to help keep your blood pressure down. 

1. Diet

Eating a well-balanced diet rich in whole foods, vegetables, and fruits is crucial. To reduce your salt intake, consider the following:

• Check food labels: Many packaged foods contain hidden sodium. By reading labels carefully, you can choose products that are lower in sodium.

• Avoid processed foods: Processed foods, such as ready meals and snacks, are often high in salt. Opt for fresh or frozen vegetables, lean meats, and whole grains instead.

• Limit added salt: Use herbs, spices, and lemon juice to flavour your food instead of salt. Gradually reducing your salt intake can help your taste buds adjust over time.

A diet rich in potassium, magnesium, and fibre can also help control blood pressure. Foods like bananas, spinach, and whole grains are excellent choices. For more information, check out our Health Series and the Nutrition Episode with Nutritionist Nicole Goode.

2. Smoking 

Smoking damages blood vessels, increases the buildup of plaque in arteries, and raises blood pressure. Quitting smoking can significantly improve your cardiovascular health and lower your blood pressure. There are numerous resources and programs available to help you quit, including nicotine replacement therapy, medications, and support groups.

3. Alcohol 

Excessive alcohol consumption can raise blood pressure and reduce the effectiveness of blood pressure medications. Alcohol is also high in calories, which can contribute to weight gain and further increase blood pressure. The NHS recommends that men and women should not regularly drink more than 14 units of alcohol per week. Spread your drinking over three or more days if you regularly drink as much as 14 units per week, and consider having several alcohol-free days each week. For some, abstaining completely may be the best option.

4. Lack of exercise

Regular physical activity helps strengthen your heart, enabling it to pump blood more efficiently, which can lower blood pressure. Aim for at least 60 minutes of moderate-intensity aerobic exercise, such as brisk walking or cycling, per day. Additionally, incorporating strength training exercises at least two days a week can further help manage blood pressure. To get started with a gentle exercise routine, check out our Health Series and the Movement Episode with yoga teacher Allie.

5. Sleep 

Poor sleep quality and lack of sleep can contribute to high blood pressure. Adults should aim for 7-9 hours of sleep per night. To improve your sleep:

• Stick to a schedule: Go to bed and wake up at the same time every day, even on weekends.

• Create a restful environment: Keep your bedroom cool, dark, and quiet. Consider using earplugs or a white noise machine if needed.

• Limit screen time before bed: The blue light emitted by phones, tablets, and computers can interfere with your ability to fall asleep. Try to avoid screens for at least an hour before bedtime.

6. Stress

Chronic stress can significantly contribute to high blood pressure. Managing stress effectively can improve your overall health and help lower your blood pressure. Consider the following stress-reduction techniques:

• Practice relaxation techniques: Activities such as deep breathing, meditation, and yoga can help calm your mind and body.

• Exercise regularly: Physical activity is a great way to reduce stress.

• Connect with others: Spending time with friends and family can provide emotional support and help you manage stress.

• Prioritise tasks: Break down your to-do list into manageable steps and focus on completing one task at a time.

While these measures can help many people manage their blood pressure, they may not work for everyone. If you are concerned about your blood pressure and find it difficult to manage, consult your doctor for personalised advice and treatment options.