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The percentage of the population in the countries of the West that is suffering from hypertension (aka high blood pressure) is rising all the time. High blood pressure is also called the ’silent killer’, because there is no real notification that you have it, yet it can kill you stone dead all the same.

When people say that they can feel their blood pressure rising, it is normally only an idiom meaning that they are getting angry or excited. You cannot know that your blood pressure is elevated without measuring it.

So, how can you decrease your blood pressure or prevent it from going up without resorting to the daily intake of medication? Here are the top 10 causes of high blood pressure.

1] The first thing to do is lose weight if you are too fat. Just losing ten pounds can have quite a significant impact on your BP.

2] Smoking is a cause of high blood pressure, so you could chop that out.

3] Drinking alcohol to excess often also raises BP

4] A desk bound lifestyle or plain lack of exercise will not help either. If you cannot bring yourself to go to the gym, only walk more. A walk of thirty minutes in the morning and in the evening will instigate a lot of difference.

5] Diet. It is important to follow a healthy diet, which will also help you lose weight. Cut out most junk foods; cut down on meats and fatty foods and consume more fruits and vegetables. Sodium plays a big part in weight gain (through water retention) and is a major factor in hypertension. Decrease your sodium intake. (Junk foods have a high sodium content).

6] Attempt to be happy. Easier said than done in most cases, but strive to develop a positive attitude. Stress plays a big part in developing hypertension. Exercise is said to alleviate stress as is meditation and yoga. Endeavor a few items and see what works for you.

7] Some illness and sleep disorders raise blood pressure as do some medications. Sleep disorders like sleep apnoea disturb your sleep, preventing you from having proper rest, which raises BP as well. Sleep apnoea can be the result of being overweight, so you know how to fix that, and if you think that medication is causing high BP, speak to your gp.

8] Age can be a cause but although there is nothing you can do about your age, you can attempt to be a ‘young’ whatever you are. individuals more than the age of 55 by and large start getting hypertension rather than younger individuals. You could try to stay fit and optimistic. See exercise above.

9] Race is another factor over which you have no control, but Africans and their descendants are more prone to hypertension. If you fit this profile, become aware that you are at risk so check your BP on a regular basis.

10] Fear, worry and depression can all have harmful influences on BP, so if any of these debilitating conditions applies to you, get help.

Owen Jones, the author of this piece writes on a number of subjects, but is currently involved with work on high blood pressure charts. If you want to know more or check out some great offers, please go to our site at High Blood Pressure Recipes.

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