Lower your BLOOD PRESSURE in just 4 weeks

It's a silent killer, but there are ways to get your readings under control relatively quickly

Is your blood pressure higher than it should be? If it is, you're not alone - an estimated third of us in the UK have hypertension. But many more of us have it without knowing, because high blood pressure produces few symptoms, so many of us don't know we have it until a routine health check picks it up, or we have a stroke or heart attack 'out of the blue'. Left untreated, high blood pressure can lead to fatal heart attacks, stroke, kidney disease and vascular dementia.

So, step one to getting your blood pressure under control is to know what it is. You can get yours checked at a routine health MOT at your GP surgery. If you're aged 40-74, you should be invited to an NHS Health check by your GP every five years. Or you can get it checked at your local pharmacy, or do it yourself at home using your own blood pressure monitor.

'Over 140/90 is considered high, but, as we age, up to 150/90 may be allowed,' says Woman's Weekly GP Dr Gill. 'We measure blood pressure as two numbers. The first is the systolic pressure, which is higher, and is the pressure the heart pushes blood around the body. The second, lower, number is the diastolic, and is the resistance to blood flow in the blood vessels. Ideally, blood pressure is between 90/60 and 120/80.

Discuss your blood pressure with your GP if you have concerns.

LIFESTYLE TWEAKS

Try these simple changes for a month to see what difference they can make.

Lose 5lb

Research has found that losing weight can have the biggest impact on blood pressure among those overweight with hypertension. Weight is a big risk factor, because it forces your heart to work harder to pump blood around your body. But losing just 5lb can make a big difference. Try grilling food, rather than frying, sprinkle dried fruit on your cereal instead of sugar, and have a glass of water instead of a sugary drink.