What's the difference between a heart attack and cardiac arrest?
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High blood pressure, more commonly known as hypertension, can lead to fatal heart attacks. Nicknamed the “silent killer”, high blood pressure has a disturbing lack of symptoms. Alarmingly millions of Brits are thought to have hypertension. High blood pressure can be reduced with lifestyle changes such as exercising more and adopting a healthy diet, but can you lower your blood pressure in just three minutes?
High blood pressure often builds up slowly over time.
It’s mainly caused by unhealthy lifestyle choices such as unhealthy diets, a lack of exercise and by having a sedentary lifestyle.
According to Blood Pressure UK, a staggering one in three British adults has hypertension.
Having high blood pressure is a serious concern as it massively increases the risk of cardiac arrests, strokes and organ failure, including kidney disease and blindness.
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How can you lower your blood pressure in the short term?
If your blood pressure is elevated and you want to see an immediate change, medicinenet.com recommends that you lie down and take deep breaths.
This should help lower your blood pressure within minutes as it will help to slow down your heart rate which should decrease your blood pressure.
Unfortunately, this will not help to lower your blood pressure in the long term, this method will only lower high blood levels temporarily.
But it can be a useful technique to help lower your blood pressure if stress has temporarily caused your blood pressure to become elevated.
Hormones are released when you are stressed that constrict your blood vessels, which can create a short term spike in your blood pressure according to medicinenet.com.
These hormone levels should decrease if you pause and take steps to calm your mind and body down.
This will help lower your blood pressure to normal levels.
How can you lower your blood pressure in the long term?
Although blood pressure can be elevated during periods of stress, most Brits suffer from hypertension due to unhealthy lifestyle choices.
But simple lifestyle changes can help reduce high blood pressure.
Although some people may need to take medicine as well to ensure their blood pressure levels sit within a healthy range.
Here are three things that will help reduce the risk of developing deadly hypertension.
Reduce your salt intake
The NHS recommends you should cut your salt intake to less than 6g (0.2oz) a day.
To put that in perspective that’s about a teaspoon a day.
Improve your diet
Fatty foods, alcohol and highly caffeinated drinks can seriously raise your blood pressure levels.
To avoid this, the NHS recommends you cut back on these and include plenty of fruit and veg in your diet.
Increase your exercise
A sedentary lifestyle can lead to hypertension, upping your activity levels daily will seriously lower your risk of elevated blood pressure.
The NHS recommends that adults should do some form of physical activity every day.
Exercising just once or twice a week can seriously reduce the risk of heart disease or stroke.
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