Prevention of High Blood Pressure

Not every case can be prevented, but healthy habits lower the risk and delay the rise in blood pressure.

Daily habits

• Keep a healthy weight. Even a modest loss lowers pressure.
• Move for at least 150 minutes a week, such as brisk walking, cycling or swimming.
• Eat less salt and more fruit, vegetables, whole grains and pulses.
• Limit alcohol and avoid tobacco.
• Manage stress and protect your sleep.
• Limit processed and packaged foods.

Know your numbers

• Have your blood pressure checked at least once a year from adulthood, and more often if it is borderline or you have risk factors.
• Home monitoring helps if your doctor advises it.
• Check cholesterol, blood sugar and kidney function as advised.

Be careful with

• Painkillers like ibuprofen used regularly
• Decongestants, steroids and energy products
• Licorice in large amounts

Pregnancy

Attend antenatal checks. Tell your doctor about a family history of hypertension.

If you already have high-normal readings

Lifestyle change can delay or avoid medicines. Follow up on schedule.

Ayurvedic view

A regular routine, balanced meals, sleep and calm are traditionally emphasised, which fit modern advice.

Key point

Prevention is mostly about steady habits and regular checks.

Before your appointment

Bring your home blood pressure log, with dates and times. List all medicines and supplements, including painkillers, herbal products and any Ayurvedic preparations. Note symptoms such as headache, chest pain or breathlessness, family history, salt intake, alcohol, sleep and any pregnancy plans. Ask about your target pressure, tests, medicines and the warning signs that mean you should call 112 or 102.