Lower that BP
By Dr Sarah Brewer
Published Date: 08/10/2013
The right kind of exercise is a great way to lower high blood pressure, says Katherine Jenner from Blood Pressure UK. Just 30 minutes of moderate activity (such as walking), five times a week will help to lower blood pressure and maintain your current weight. For those whose trousers are feeling a little tighter, try taking part in an extra aerobic exercise class (such as swimming, dancing or cycling) twice a week to reap the rewards. However, be sure to avoid intense activity, such as sprinting or weightlifting as it can increase your blood pressure.
Eat a healthy diet
The right balance of nutrients in your diet is an essential contributor in maintaining a low blood pressure. A diet rich in whole grains, fruit and vegetables, and low-fat dairy can help ensure your saturated fat levels and cholesterol remain low; thus leading to lower blood pressure. For those with high blood pressure; drastically reducing your salt intake should be your first priority when it comes to your diet.
Too much salt raises blood pressure so cutting back should be your first priority, says dietitian Helen Bond. Try flavouring food with garlic or lemon rather than salt, and ditch those ready meals.
Smoking immediately raises your blood pressure for many minutes during and after each cigarette, which can permanently increase your overall blood pressure and lead to additional health problems. Regardless of your age; quitting smoking will help to lower your blood pressure. For more information and advice on how to quit smoking, visit www.nhs.uk/smokefree.
Magnesium: According to GP and medical nutritionist, Dr Sarah Brewer, Magnesium helps to regulate the flow of potassium and sodium across cell-walls, which contributes to low blood pressure.
Co-enzyme Q10: Japanese studies have suggested that a daily dose of CoQ10 contributes to lowering blood pressure, and that those with high blood pressure have often been identified with CoQ10 deficiencies. According to Dr Brewer, CoQ10 helps improve the elasticity of artery walls. If you’re over 50, consider a supplement as your natural ability to produce CoQ10 diminishes as we age.
Garlic: Studies have suggested that garlic supplements may help to lower blood pressure by up to 10 per cent. They may help to dilate small blood vessels² observes Dr Brewer.