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High blood pressure: Six ‘small changes’ to make a big difference in your reading

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Reducing your blood pressure reading is a protective measure against heart attack, stroke, kidney disease, eye disease and cognitive decline. Here are some “small changes” you can make. “By far the most effective means of reducing elevated blood pressure is to lose weight,” said Dr Fisher. This can be achieved by half an hour of movement daily. “Make sure you’re doing something you love, or it won’t stick,” Dr Fisher advised.

Dr Fisher also suggests “limiting alcohol to one drink per day”.

“Drinking too much, too often, can increase your blood pressure, so practise moderation,” she elaborated.

Another tip from Dr Fisher is to craft time for stress reduction.

Stress hormones – such as cortisol – constrict the blood vessels, leading to temporary spikes in blood pressure.

“Drinking more than four cups of coffee a day may increase your blood pressure,” said the national health body.

Caffeinated beverages include cola, energy drinks, tea and coffee.

It’s important that tea and coffee “are not your main or only source of fluid”.

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