High blood pressure prevention

About one in every three adults in the UK has high blood pressure, also called hypertension - that’s about 16 million people. Hypertension is a major risk factor for heart and kidney diseases, stroke and heart failure. High blood pressure is especially dangerous because it often gives no warning signs or symptoms. Fortunately you can find out if you have high blood pressure by having your blood pressure checked regularly. If it is high, you can take steps to lower it. If your blood pressure is normal, you can learn how to keep it that way.

How can I prevent high blood pressure?

You can prevent high blood pressure by:

• Maintaining a healthy weight. Being overweight can make you two to six times more likely to develop high blood pressure than if you are at your desirable weight. Even small amounts of weight loss can make a big difference in helping to prevent and treat high blood pressure.
• Getting regular exercise: People who are physically active have a lower risk of getting high blood pressure - 20% to 50% lower - than people who are not active. You don't have to be a marathon runner to benefit from physical activity. Even light activities, if done daily, can help lower your risk.
• Reducing salt intake: Often, when people with high blood pressure cut back on salt, their blood pressure falls. Cutting back on salt also prevents blood pressure from rising.
• Drinking alcohol in moderation, if at all: Drinking too much alcohol can raise your blood pressure. The NHS says regularly drinking above recommended daily limits risks damaging your health. It says there is no guaranteed safe level of alcohol consumption, but if you drink below recommended daily limits, the risks of harming your health are low. Men should not regularly drink more than three to four units a day. Women should not regularly drink more than two to three units a day. As a guide:
• • Single measure of spirits (25ml) = one unit of alcohol
  • Pint of normal-strength beer (3% to 5% ABV) = two units of alcohol
  • Pint of strong beer = four units of alcohol
  • Medium glass of wine (175ml) = two units of alcohol
  • Large glass of wine (250ml) = three units of alcohol
• Reducing stress: Stress can make blood pressure go up. Over time, stress may contribute to the cause of high blood pressure. There are many steps you can take to reduce your stress. The article on easing stress will get you started.

Dietary supplements may also help prevent high blood pressure. Here's a summary of what's being said about them:

• Potassium. Eating foods rich in potassium may help protect some people from developing high blood pressure. You probably can get enough potassium from your diet, so a supplement isn't necessary. Many fruits, vegetables, dairy foods and fish are good sources of potassium.
• Calcium. Populations with low calcium intakes have high rates of high blood pressure. However it has not been proven that taking calcium tablets will prevent high blood pressure, so it is important to get at least the recommended amount of calcium from the foods you eat. Doctors advise 800 milligrams a day for adults. Dairy foods such as low-fat selections of milk, yoghurt and cheese are good sources of calcium. Low-fat and non-fat dairy products have even more calcium than the high-fat types.

Always talk to your GP before taking a dietary supplement or alternative herbal treatment. Some may interact with other medicines you may be taking or have harmful side effects.