ONE in three UK adults have high blood pressure – and around six million don’t even know it. How do you control this condition?
Prof Graham MacGregor, of Blood Pressure UK, shares the charity’s five ultimate tips for healthy levels.
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Reduce salt
Reduce your salt intake to lower blood pressure.
Avoid adding it when cooking or at the table, ditch stock cubes, gravy and soy sauce and foods high in salt – aim to eat less than 6g a day.
The majority of your daily allowance is in the food that you eat. Be sure to read labels.
Vegetarians are the best!
Follow these guidelines to eat at least five portions of fruit and vegetables each day.
At least one of these should be eaten at each meal.
Remember that fruit is a great snack and leafy greens can help you have a healthy mind.
Get moving
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Make sure you exercise regularly. That doesn’t have to mean going to the gym. What about a daily walk at lunchtime?
It is best to do 30 minutes five times per week. Your GP can help you make an informed decision about whether or not to begin exercise.
Cut booze
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Moderation is key when it comes to alcohol consumption. Meaning up to 14 units a week for both men and women – a glass of wine or a pint of beer is two to three units.
Remember to take days off from drinking and it’s a good idea to alternate alcoholic drinks with water.
How to Check
Blood Pressure UK urges everyone, of any age, to check their blood pressure.
If you’re over 40, you can get yours checked with a free NHS Health Check.
You may also be offered a free check by your GP, your workplace and some pharmacies.