Keeping blood pressure in check: Simple tips for a healthier heart
- Kelly Haines
- Oct 15
- 2 min read
Updated: Oct 16
High blood pressure, often dubbed the "silent killer," can sneak up on you without noticeable symptoms. However, the good news is that you can take simple, everyday steps to help keep it under control. Here's how you can support your heart health and maintain balanced blood pressure.
Get moving
Regular physical activity strengthens your heart, which is essential for maintaining healthy blood pressure. You don't need a gym membership to get moving. Try brisk walking, gentle cycling, or even marching on the spot to safely elevate your heart rate.
Stay hydrated
Your kidneys play a crucial role in regulating blood pressure by balancing circulation. Ensure you're drinking enough water daily to support their function and keep your blood pressure in check.
Watch your salt intake
Consuming too much salt can make it difficult for your kidneys to regulate blood pressure, leading to fluid retention and increased strain on your heart and arteries. Be mindful of your salt intake to support a healthier heart.
Eat a balanced diet
A diet rich in fresh fruits, vegetables, whole grains, and lean proteins can significantly benefit your heart health. Reducing saturated fats and avoiding highly processed foods will support better circulation and help maintain healthy blood pressure levels.
Chill out
Chronic stress can elevate your blood pressure, so it's vital to manage stress effectively. Engage in regular exercise, relaxation techniques, or mindfulness practices to give your body a break and maintain a balanced state.
Osteopathy and blood pressure
Did you know that tension in your neck can indirectly raise blood pressure? This is because tight, stressed neck muscles can affect the baroreceptors—tiny pressure sensors that help regulate blood pressure. Osteopathy can assist in reducing stress and tension, calming the 'fight or flight' response, and improving circulation. However, remember that while osteopathy can be helpful, it should complement—not replace—medical treatment.
Osteopathy can assist in reducing stress and tension, calming the 'fight or flight' response, and improving circulation.
Incorporating these lifestyle changes can help you keep your blood pressure in check and support your overall heart health. Always consult with your GP if you have been diagnosed with high blood pressure and ensure any complementary therapies are part of an integrated care plan.