Dear Friend,

A staggering number of South Africans suffer from high blood pressure, which becomes more prevalent with age and affects at least 40% of the over-50s. While hypertension isn’t in itself a disease, it’s referred to as the “silent killer” as it rarely produces any symptoms.

But, over time, it causes excessive force on your artery walls and can seriously compromise many of your body’s vital organs – and can even be fatal.

In about 90% of cases the cause of hypertension is unknown. This is referred to as “primary” or “essential” hypertension. Some risk factors that contribute to high blood pressure – like family history – are outside your control, but others you can effectively reduce or eliminate by following these seven proven tips:

These seven blood pressure lowering strategies could save your life!

1. Lose any excess weight: Being overweight means the amount of blood circulating through your blood vessels increases, creating extra force on your artery walls. Losing as little as 4kg has been shown to bring blood pressure readings down to normal in some cases.

2. Make exercise a part of your everyday routine: Walking for just 30 minutes four or five days a week can significantly lower your blood pressure. However, it’s important you don’t begin a strenuous aerobic exercise regime. Instead, start slowly with something you enjoy like swimming or golf, and only with your doctor’s prior approval and advice.

3. Eliminate or reduce smoking and drinking: Reducing the amount of alcohol you drink can lower your systolic pressure (when your heart contracts like a pump) by up to five points and your diastolic pressure (when your heart dilates and refills with blood) by about three points. The chemicals in tobacco can damage the lining of your artery walls, increasing the risk of cholesterol deposits. Nicotine also constricts your blood vessels and forces your heart to work harder.

4. Manage stress: High stress levels can cause a dramatic increase in blood pressure. You can help avoid stress by getting ample sleep, saying no to extra tasks and staying calm and patient. Specific relaxation techniques such as massage, yoga and meditation can be beneficial for reducing stress.

5. Chronic illness is thought to be behind 10% of cases: In a small number of cases, high blood pressure is diagnosed as a result of another medical condition, including high cholesterol, diabetes or thyroid disease. In such cases, high blood pressure is often eliminated once the underlying problem has been successfully treated.

6. Certain medications could raise your blood pressure: This includes birth control pills, cold remedies, decongestants and NSAIDs (non-steroidal anti-inflammatory drugs). So make sure you remind your doctor about any medication you’re currently on that might affect your blood pressure reading, especially any over-the-counter remedies.

7. What to eat for maintaining healthy blood pressure levels: Cut down your intake of sugar, carbohydrates and salt. Instead, follow a healthy diet high in fruit and vegetables (particularly green vegetables) – which have been shown to effectively lower blood pressure

Bottom line: High blood pressure isn’t an illness you can treat and then ignore. It’s a condition you need to manage for the rest of your life and that starts by making the lifestyle changes recommended above. It’s a small price to pay when you consider that by controlling your blood pressure for five years or more, your risk of a heart attack decreases by about 20% and your risk of heart failure decreases by more than 50%!

In the name of happiness,

Your Insider