High blood pressure, or hypertension, is the single most important independent cardiovascular risk factor in the world while, according to the findings of the World Health Organization, cardiovascular disease is the leading cause of death among both females and males. High blood pressure raises the danger of suffering a heart attack by 300 percent, having a brain stroke by 700 percent, experiencing heart failure by 400 percent, and developing peripheral vascular disease by 200 percent. It also causes damage to kidneys and worsens sight. Hypertension is also very dangerous because it usually has no warning signs and once it develops it is there to stay. There are, however, several ways to prevent high blood pressure from developing and lower it once it does:

1. By losing 10 kg, you can lower your blood pressure by 5-20 mmHg.
2. By exercising for at least 30 minutes every day, you can reduce your blood pressure by 4-9 mmHg.
3. By lowering the intake of salt through you diet, you can lower your blood pressure by 2-8 mmHg.
4. By limiting the intake of alcohol, you can reduce your blood pressure by 2-4 mmHg.
5. Finally, by quitting smoking the risk of developing a whole range of cardiovascular diseases is lowered considerably.


To correctly diagnose whether you suffer from high blood pressure, it must be measured correctly. When doing it by yourself you should always rest and not smoke, or drink any alcohol for at least 5 minutes before. Also, you should measure it while sitting down and holding your arm level with the heart and keeping it supported and relaxed. To get a more accurate reading, measure your blood pressure twice in a one to two minute interval and then calculate the average.

Generally speaking anything over 140/90 mmHg is considered high blood pressure and warrants medical attention. Furthermore, if you have already been diagnosed with hypertension and are taking medication for it, then the above tips should only be followed in addition to the treatment prescribed by your doctor. And please remember that this hub in no way substitutes professsional medical advice.  If you think you are sufering from high blood pressure see your doctor as soon as possible.