High blood pressure is a silent yet deadly condition that can severely impact a person's quality of life if poorly managed.
Alarmingly, the NHS estimates that 30 per cent of Britons currently have elevated blood pressure, putting them in harm's way. But focusing on key areas like diet, exercise, and stress, can make a real difference.
Chief Bariatric Surgeon, Doctor Elias Ortiz, told GB News how these lifestyle changes can make noticeable improvements within weeks.
When it comes to a person's health, he detailed several nutrients worth prioritising if you want to improve your reading.
Fish is an excellent source of potassium
GETTY"If you stick to healthier eating, get regular exercise and manage stress, you might notice your numbers going down fairly quickly," Dr Ortiz told GB News.
"For starters, cutting back on sodium and eating more potassium-rich foods like fruits and veggies can really make a difference."
According to the NHS, some excellent sources of potassium-rich foods include:
- Bananas
- Vegetables such as broccoli, parsnips and Brussels sprouts
- Beans and pulses
- Nuts and seeds
- Fish
- Beef
- Chicken
- Turkey
Other non-medical interventions should focus primarily on maintaining regular exercise and managing stress levels.
Dr Ortiz specifically highlighted the benefits of managing stress through relaxation techniques like deep breathing, meditation and yoga.
He also highlighted that consistency is key when implementing these changes, particularly if people want to see rapid improvements.
"For some, it could take a couple of months to see significant changes - especially if you're addressing other factors like weight loss or reducing alcohol intake," Dr Ortiz noted.
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Hypertension can pave the way for further complications if poorly managed
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When it comes to choosing the right exercise for blood pressure management, the surgeon has specific recommendations.
"Aerobic activities like walking, swimming, or cycling are especially effective," he explained.
He recommends at least "150 minutes of moderate activity or 75 minutes of vigorous activity per week - spread out over several days".
"It helps lower blood pressure by improving heart function and blood flow," he added. "Regular exercise strengthens the heart - making it pump more efficiently and helping to keep your blood pressure in check over the long term."
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