Lifestyle changes are important for both treatment and prevention of high blood pressure, and they can be as effective as a drug treatment.The added advantage is that there are wider effects on heart health.

The lifestyle measures that are recommended by experts and shown to reduce blood pressure are:

• Salt restriction – typical salt intake is between 9 and 12 g a day and modest blood pressure reductions can be achieved even in people with normal levels by lowering salt to around 5 g a day – with a bigger effect in hypertensive people
• Moderation of alcohol consumption – expert guidelines say moving from moderate to excessive drinking is “associated both with raised blood pressure and with an increased risk of stroke”
• High consumption of vegetables and fruits and low-fat – the Mediterranean diet has been found to be protective, and people with high blood pressure are advised to eat fish at least twice a week and between 300 and 400 g of fruit and vegetables a day
• Reducing weight and maintaining it – hypertension is closely correlated with excess body weight, and weight reduction is followed by a fall in blood pressure
• Regular physical exercise – guidelines say, “Hypertensive patients should participate in at least 30 min of moderate-intensity dynamic aerobic exercise (walking, jogging, cycling or swimming) on 5 to 7 days a week.”

Smoking can also raise blood pressure, and because of its wider heart and other health risks, too, giving up is also a lifestyle measure people with blood pressure can benefit from.

Reference: Medical News Today, 2015.