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High blood pressure: Five key measures to lower blood pressure readings

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High blood pressure: Five key measures to lower blood pressure readings

Any reading above 130/80mmHg is indicative of hypertension (i.e. high blood pressure). Lowering blood pressure readings can be achieved by following five key measures. What are they?


Regular physical activity is one key measure outlined by the Mayo Clinic.

To be specific, 30 minutes of daily exercise “can lower your blood pressure by [up to] 8mmHg”.

Consistency is paramount, because if you do stop exercising, your blood pressure will rise again.

Activities that get your heart racing (that you can do during lockdown) include:

  • (Brisk) walking
  • Jogging
  • Cycling
  • Dancing
  • Home workouts

Strength training can also reduce blood pressure, so the Mayo Clinic recommends doing this type of activity twice, every week.

Moving about also encourages weight loss, with every two pounds you lose averaging to a blood pressure reduction of 1mmHg.

Exercising often can also reduce your waistline, with men measuring 40 inches or more in danger of hypertension.

READ MORE: High blood pressure treatment: Spinach soup reduces high reading by relaxing blood vessels

Secondly, don’t add salt onto cooked meals; and thirdly, eat fewer processed foods.

Fourthly, if you are going to buy packaged foods, do read the nutrition label to seek out the low-salt options.

Alcohol-free days

Drinking alcohol can raise blood pressure, and it can also reduce the effectiveness of blood pressure medication.

Thus, the less you drink, the better it is for your blood pressure – and overall health.

Cut down on caffeine

“Caffeine can raise blood pressure up to 10mmHg in people who rarely consume it,” stated the Mayo Clinic.

However, people who regularly consume caffeine “may experience little or no effect on their blood pressure”.

To see if you’re sensitive to caffeine, check your blood pressure with an at-home monitor before and 30 minutes after consuming tea or coffee.

Stress reduction

The final key measure to help lower blood pressure readings is to reduce feelings of stress.

Whether you have concerns over relationships, finances, work or illness, focus on the solutions you can control.

“Understand there are some things you can’t change or control, but you can focus on how you react to them,” said the Mayo Clinic.

Practising gratitude and expressing gratitude to others can also help to reduce stress levels.

In addition, taking time to relax and take part in activities you enjoy can be very beneficial.

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