Blood pressure can be controlled and kept stable with simple means.

 

1. go for a walk every day. Take a brisk 15-minute walk every morning. You don't need too much physical exercise to successfully lower and permanently stabilise your blood pressure.

 

2 Keep an eye on your blood pressure. Monitor your blood pressure with a home blood pressure monitor. This gives a better overview of the overall value than sporadic measurements at the doctor's. Many people have slightly elevated blood pressure due to nervousness at the doctor's surgery.

 

3. more fibre. Stir 2-4 tablespoons of linseed into yoghurt every day, mix with spaghetti sauce or ice cream to increase your fibre intake. This can significantly reduce the systolic value, which is an indicator of heart disease. Flaxseed is rich in nutrients and fibre and influences blood pressure due to its omega-3 fat content.

 

4. less caffeine. If you suffer from high blood pressure, you should at least partially replace your coffee with tea. For every cup of coffee drunk less, the systolic value drops by two points and the diastolic value by one point.

 

5. avocado. Avocados contain more blood pressure-lowering potassium than any other fruit.

 

6. take medicine. In a quarter of all cases where blood pressure does not drop despite taking medication, the reason is that you have forgotten to take your medication regularly.

 

7. eat chocolate. Switch to dark chocolate instead of milk chocolate, as dark chocolate contains many flavonoids that keep the arteries flexible and prevent too much pressure from building up due to stiffened artery walls.