Known as the 'silent killer' because there are usually no symptoms, dangerously high blood high pressure may be revealed only after a check-up or more seriously, after a stroke or heart attack. These essential tips will help you keep your blood pressure in check.
So here are some tips for you:
1) Go purple - with potatoes
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Swapping your usual white potatoes for purple varieties could help reduce your blood pressure by around 4%. To prevent weight gain, microwave the potatoes and serve them plain, say Scottish researchers. The purple pigments in these potatoes contain high levels of antioxidant plant chemicals called anthocyanins and carotenoids, which reduce inflammation and help keep blood vessels healthy. This small drop in blood pressure may be enough to reduce your risk of heart disease.
2) Have some chicken soup
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The popular cure-all, chicken soup, could help in your fight against raised blood pressure. Researchers in Japan have found that chicken legs and breasts contain chemicals that act in a similar way to ACE inhibitors (a group of blood pressure-lowering drugs). If your blood pressure is on the high side, try dosing yourself with chicken soup, but keep taking any prescribed medication.
3) Have a siesta
If stress is causing your blood pressure to soar, a 45 minutes nap could help keep it on a more even keel, according to a US study. The researchers found that a daytime sleep seemed to have restorative effect on heart, especially in people who slept badly in night. Try in on weekend if you work in a daytime away from home.
4) Keep caution of fast food
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Processed foods are prime source of salt in our diet and excessive salt intake is a leading cause of raised blood pressure. Common salty culprits include savoury snacks such as ready meals, sauces and packaged quick meals such as noodles and casserole mixes. Many types of cheese are also high in salt, so look out for low-salt varieties.
5) Try pomegranate juice
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A daily tumbler of pomegranate juice may help to reduce your blood pressure suggests a small study carried out at Queen Margaret University. It is thought that pomegranate juice contains compounds that have a beneficial effect on raised levels of cortisol, the stress hormone produced by your adrenal glands, which can contribute to high blood pressure.
6) Eat kiwi fruit
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Eat kiwi to lower blood pressure. Eat kiwi on their own, sliced into fruit salads or whizzed into a smoothie. But do not be tempted to swap them for your medication.
7) Take a dip
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Swim for 45 minutes three to four times a week to bring down high blood pressure, say US researchers. This make arteries became more flexible. The study suggests that this low-impact exercise could have a big impact on your health.
8) Know your numbers and save you health
Getting to know your blood pressure should be an essential part of your strategy to safeguard the health of your blood vessels and reduce your risk of heart attack and many other health problems. Below are pictures of my own blood pressure test that I bought for my parents.
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