"When I was told I had high blood pressure I couldn't understand why. I know I'm not very fit, but I've always been quite active, and drive myself very hard. I'll have to be more careful from now on."
High blood pressure, or hypertension, is likely to affect at least one in seven of us at some time in our lives. The pressure under which the heart pumps blood around the body is regulated by the size of the blood vessels, or arteries, through which it passes. High blood pressure occurs when these arteries become clogged up with fatty deposits, which make them narrower. The effect is a little like what happens if you pinch a hose pipe. The flow of water slows down, and the pressure builds up. Blood pressure does not increase overnight, but usually builds up over a period of years. However, as there are few symptoms until it becomes critical, it is important to be aware of ways of regulating it. The major risks for high blood pressure are being overweight, drinking too much alcohol, a high-fat and high-salt diet, smoking, lack of exercise, and stress.
The people at greatest risk of developing high blood pressure are usually vigorous, hard-driving, competitive, and time-conscious personalities who lead a fast, stressful life and tend to become easily frustrated and angry. If you recognize these traits in yourself you should try deliberately to change your behaviour and low yourself down.
By planning a healthy lifestyle now, you can greatly reduce the risk of developing high blood pressure and consequently of heart disease in later life.
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1. |
KEEP YOUR WEIGHT DOWN |
Eat a sensible diet of fresh produce. |
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2. |
IMPROVE YOUR DIET |
Drink less coffee, tea, and cola and cut down on sugar-rich foods and dairy products. Reduce your intake of salt, and try to limit your consumption of alcohol. |
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3. |
STOP SMOKING |
Tobacco temporarily raises blood pressure. |
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4. |
TAKE REGULAR GENTLE EXERCISE |
Try to walk as much as possible instead of using a car. |
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5. |
SLOW DOWN |
Find time to relax and adopt a calm approach. |
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6. |
ADOPT RELAXATION EXERCISES |
Research has shown that regular use of progressive muscle relaxation exercises reduces high blood pressure. |
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7. |
CHECK YOUR BLOOD PRESSURE |
If you are over 35 years old, have a check-up every three years. |