Hypertension is not in itself a disease, and is 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 proven tips:
1. lose any excess weight. Being overweight means that 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 of the week can significantly lower your blood pressure. However, it is important that 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 5 points and your diastolic pressure (when your heart delates and refills with blood) by about 3 points. The chemicals in tobacco can damage the lining of your artery walls, increasing the risk of cholesterol deposits; and nicotine also constricts your blood vessels and forces your heart to work harder.
4. manage stress - as high 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.
