PREVENTION OF HYPERTENSION

• HEALTHY DIET.

Cut down on the amount of salt in your food and eat plenty of fruit and vegetables.
Salt raises your blood pressure. The more salt you eat, the higher your blood pressure. Aim to eat less than 6g (0.2oz) of salt a day, which is about a teaspoonful.

Eating a low-fat diet that includes lots of fibre –such as wholegrain rice, bread and pasta – and plenty of fruit and vegetables also helps lower blood pressure. Aim to eat five portions of fruit and vegetables every day.

• LIMIT YOUR ALCOHOL INTAKE.

Regularly drinking alcohol above recommended limits can raise your blood pressure over time.
Staying within these recommended levels is the best way to reduce your risk of developing high blood pressure:
men and women are advised not to regularly drink more than 14 units a week
spread your drinking over three days or more if you drink as much as 14 units a week
Alcohol is also high in calories, which will make you gain weight and can further increase your blood pressure.

• LOOSE WEIGHT.

Being overweight forces your heart to work harder to pump blood around your body, which can raise your blood pressure.
If you do need to shed some weight, it's worth remembering that just losing a few pounds will make a big difference to your blood pressure and overall health.

• REDUCE STRESS.

Stress can make blood pressure go up, and over time may contribute to the cause of high blood pressure. There are many steps you can take to reduce your stress.

• GET ACTIVE (EXERCISE REGULARLY)

Being active and taking regular exercise lowers blood pressure by keeping your heart and blood vessels in good condition.

Regular exercise can also help you lose weight, which will also help lower your blood pressure.

Adults should do at least 150 minutes (2 hours and 30 minutes) of moderate-intensity aerobic activity such as cycling or fast walking every week.

Physical activity can include anything from sport to walking and gardening.

• CUT DOWN ON CAFFEINE.

Drinking more than four cups of coffee a day may increase your blood pressure.

If you're a big fan of coffee, tea or other caffeine-rich drinks, such as cola and some energy drinks, consider cutting down.

It's fine to drink tea and coffee as part of a balanced diet, but it's important that these drinks are not your main or only source of fluid.

• STOP SMOKING.

Smoking doesn't directly cause high blood pressure, but it puts you at much higher risk of a heart attack and stroke.

Smoking, like high blood pressure, will cause your arteries to narrow. If you smoke and have high blood pressure, your arteries will narrow much more quickly, and your risk of heart or lung disease in the future is dramatically increased.

• HAVE A GOOD NIGHT SLEEP.

Long-term sleep deprivation is associated with a rise in blood pressure and an increased risk of hypertension. It's a good idea to try to get at least six hours of sleep a night if you can.