Hypertension: less salt, more potassium from food and walking for healthier blood pressure

High blood pressure usually has no symptoms, yet over time it strains the heart, blood vessels and kidneys. The NHS says high blood pressure is usually indicated by readings of 140/90 or higher taken by a professional, or 135/85 or higher at home. Changing habits can help, but it does not replace medicines prescribed by your doctor.

Less salt

The WHO recommends that adults have less than 5 grams of salt a day, just under one teaspoon. Most salt comes from processed food, bread, cured meats, snacks and ready-made sauces.

1. Take the salt shaker off the table and cook with little or no added salt.
2. Boost flavour with herbs, garlic, pepper and lemon.
3. Compare labels and choose products with less salt.

Potassium from food

Vegetables, fruit, pulses and nuts naturally contain potassium. Add a portion of vegetables or fruit to every main meal, for example chard, tomatoes, beans, lentils or a banana. Potassium-based salt substitutes are not for everyone: the WHO warns that too much potassium in the blood can be harmful, especially with impaired kidney function. If you have kidney disease or take blood pressure medicines or diuretics, ask your doctor before making such a swap.

Walking and monitoring

The NHS advises at least 150 minutes of activity a week. Start with three walks a week of 20 to 30 minutes, at a pace at which you can still talk, then lengthen them gradually. Measure your blood pressure at home at the same time of day, seated and after a rest, write the readings down and show them to your doctor. Limit alcohol and do not smoke.

Call your local emergency number straight away if you have chest pain or pressure that does not go away, pain spreading to the arm, neck, jaw or back, or chest pain with sweating, nausea, light-headedness or shortness of breath.

Sources: WHO NHS WHO.