The only way of knowing there is a problem is to have your blood pressure measured. If your blood pressure is persistently elevated, it is this persistent elevation that is the problem, which can lead to an increase in your risk of a heart attack or stroke.

If you visit your doctor and he finds that you have raised blood pressure, he may ask you to come for regular checkups. Then, if it remains high, he may advise medication to reduce it.

However, if you are willing to make dietary and lifestyle changes to help bring your blood pressure down, your doctor might be prepared to give time to do that or give you a lesser drug dose. He will need to monitor you regularly while you make these changes. If you are taking medication for high blood pressure it is important to continue taking it while discussing lifestyle changes with your doctor. High blood pressure is associated with increased risk of heart disease and stroke, so always take medication if your doctor advises you to do so.

Changes you can make:

Lose weight

Losing extra kilos can lower your blood pressure sufficiently to reduce the need for drug treatment. Losing just 4 kilos in weight could bring your blood pressure down to normal! If you are finding it difficult to lose weight, email me for a copy of my healthy eating plan at [email protected].

Drink more water to avoid dehydration

Many studies show a link between dehydration and high blood pressure. This has yet to be proven, but as there is a clear link it is advisable to make sure you are drinking at least 2 liters of water a day. Many people over 50 suffer from dehydration, as the body’s thirst sensation diminishes with age.

Eat well

Nutrition is a major factor. Blood pressure regulation is reliant on many essential nutrients, like potassium, magnesium, calcium, essential fatty acids and vitamin C, so it is important you are not deficient in them. Bananas are one of your best sources of potassium, so try and include a small banana as a daily snack.

Consume less salt

An adult should not have more than 6 grams of salt a day, which is around a level teaspoon full. Many ready-to-eat foods contain huge amounts of salt, so cut out salted crisps and nuts, ready-made meals, cured or smoked meats, stock cubes, packet soups, and sauces. Fortunately, many of these can be found as low-salt varieties, so read the labels. If you prepare your own meals, you can control the amount of salt you include. You may like to add extra garlic, as it is thought to lower blood pressure and improve circulation.

Reduce stress

Exercise is a great stress buster, so try to incorporate some exercise into your day, even if it is just a daily walk. Begin to take the stairs instead of the elevator. A weekly massage can be a great stress reliever, and building relaxation time into your day with time to talk about your problems will help too. High achievers can work on reducing stress by not judging themselves on results and being satisfied with having done their best.

Lifestyle risks

The risk of hypertension is also increased in people who smoke, drink alcohol, are obese, or who suffer from insulin resistance.

Prevention and treatment

You can take effective steps to prevent high blood pressure by:

• Losing weight if you need to;

• Exercising regularly;

• Eating a healthy diet;

• Cutting back on alcohol if you drink a lot;

• Stopping smoking;

• Cutting down on salt;

• Cutting down on caffeine.

Ask Alva

I am always being told to lose weight and take exercise, but I just do not want to do it as I feel tired in the morning. And when I plan to join a gym, I put it off as l feel shy. I am nearly 50 and have high blood pressure.

— Maryam

It may be an idea to build up your confidence by taking gentle exercise at home.  You can start when you are still in bed to get your circulation going. For bed exercises email me at [email protected].

By the time you have completed these exercises you should feel ready to spring out of bed.

—Alva