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17 steps to lower blood pressure

High blood pressure damages your blood vessels, heart and eyes while also increasing your risk of heart disease, stroke, dementia and kidney disease. The following tips will help to lower high blood pressure, or keep it from rising if it's at a healthy level.

17 steps to lower blood pressure
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You can’t see it, you can’t feel it and, unless you get it checked, you won’t even know you have it.

That makes high blood pressure, or hypertension, a quiet killer, one that slowly damages your blood vessels, heart and eyes while simultaneously increasing your risk of heart disease, stroke, dementia and kidney disease.

The following tips will help to lower high blood pressure, or keep it from rising if it’s at a healthy level.

Cutting back on salt will also make a difference.


Could you be at risk of high blood pressure and not know it?

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1. Every morning, take a brisk 15-minute walk
1. Every morning, take a brisk 15-minute walk
Wikimedia

Amazingly, you don’t need a lot of exercise to make a difference to your blood pressure.

When Japanese researchers asked 168 inactive volunteers with high blood pressure to exercise at a health club for different amounts of time each week for eight weeks, blood pressure levels dropped almost as much in those who exercised for 30 to 90 minutes a week as in those who exercised for more than 90 minutes a week.

Did you know that moderate-intensity activity, such as going for a brisk walk, releases ‘happy hormones'? The sort that reduce stress and make you feel like you are on holiday



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