How to keep the blood pressure down

There are simple steps you can take to lower your blood pressure, which will also be good for your overall health. The more changes you make, the greater the benefits. Based on our own experience, these simple steps really helps my father to lower his BP.

1. Cut down on salt - don't add it to your food, choose natural rather than processed foods and check the labels. Adults should have no more than 6g a day.
2. Eat five or more portions of a variety of fruit and vegetables a day. Some fruit and vegetables contain potassium, which counter balances the effect of sodium (in salt).
3. Watch your alcohol intake. The recommended limits are up to but no more than three to four units a day for men or two to three units a day for women.
4. Do 30 minutes of moderately intense activity at least five times a week. You can break this into 10- or 15-minute chunks. Being active helps your arteries stay flexible and keeps your heart in good shape.
5. If necessary, lose some weight. Being overweight puts a strain on your heart and arteries.

If your blood pressure measurement is above a certain level, or if the changes you've made to your lifestyle haven't had sufficient effect, your GP may prescribe medication to help lower your blood pressure.