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Your Blood Pressure - Your Risk, Your Solution

28.05.2014

High blood pressure is a huge killer within the population. However, there are many easy ways in which you can help keep your blood pressure at a healthy level. With these top tips, you can’t go far wrong!

 

 

 

 

The external factors that put you at a higher risk of developing high blood pressure:

  • a high amount of salt in your food
  • lack of exercise
  • being overweight
  • smoking
  • drinking large amounts of alcohol
  • stress

 

7 Top Tips To Reduce High Blood Pressure Without Medication

1. Lose excess weight and watch your waistline

Blood pressure often increases as weight increases.Carrying too much weight around your waist can put you at greater risk of high blood pressure.

As a rule:

  • Men are at risk if their waist measurement is greater than 40 inches
  • Women are at risk if their waist measurement is greater than 35 inches

2. Exercise regularly

Increasing your exercise level can lower your blood pressure within just a few weeks. Even moderate activity for 10 minutes at a time, such as walking and light strength training, can help.

3. Eat a balanced and healthy diet

4. Reduce sodium in your diet

  • Cut out processed foods.
  • Use herbs or spices, rather than salt, to add more flavour to your foods.

5. Limit your alcohol intake

6. Quit smoking

7. Cut back on caffeine – limit yourself to no more than 3-4 cups of tea or coffee each day

 

6 Foods That Reduce Blood Pressure

1. Leafy Greens

Leafy greens such as romaine lettuce, kale, turnip greens, collard greens, and spinach are packed with nutrients such as potassium, folate and magnesium. Read more here to find out all of the reasons why you should be eating your greens..

2. Berries

Berries are rich in natural compounds called flavonoids. Simply add them to some porridge or a smoothie for breakfast, or pack a small handful for a light and tasty snack to have during the day.

3. Porridge

High in fibre, low in fat and sodium - porridge is an excellent way to retain a healthy blood pressure. On its own, oatmeal can be bland, but refrain from adding too much sugar. Instead, add a small handful of berries such as blueberries or strawberries, and try a dollop of natural yogurt to finish it off.

4. Unsalted Sunflower Seeds

A great source of magnesium – and an excellent snack or delicious topping sprinkled over your porridge or smoothie for breakfast, or over a salad.

5. Beans

Black, white, navy, lima, pinto, and kidney are chock-full of soluble fibre, magnesium, and potassium, all excellent ingredients for lowering blood pressure. Try adding beans to our salads, soups, or wraps for that extra boost in the fight againt high blood pressure.

6. Dark chocolate

Eating a single square of dark chocolate per day was shown to help lower blood pressure after 18 weeks without weight gain or other adverse effects, according to a study published in the Journal of the American Medical Association (JAMA). Choose dark chocolate consisting of at least 70% cocoa powder.

 

If you are part of a company and would like to find out more about our healthy eating services please call 0845 533 5302.

If you are an individual and are interested in our 12 week online healthy eating programme you can find out more - here. When you're ready you can login to My Healthy Eating Programme using the login button at the topand entering the code VIP10 into the register now box. The cost of the 12 week programme for an individual is £49.99 and we have corporate rates available upon request.



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