Exercise, Weight control, Potassium, Processed food, Medicinal herbs

Controlling blood pressure could play a key role in preventing dementia, according to a major study. Scientists have long suspected a link between hypertension and cognitive decline, but this analysis, published in Nature Medicine, provides some of the strongest evidence yet that treatment can reduce those risks.

The late-stage clinical trial involved nearly 34,000 adults in rural China with long-term high blood pressure. While one group received standard care, the other benefited from active intervention by community health workers, who provided medication and encouraged lifestyle changes such as reducing salt and alcohol intake.

The findings suggest that prioritizing blood pressure management could be an effective strategy to curb the rising global burden of dementia, which currently has no cure. Over four years, participants who received medication, counseling, and monitoring support had a 15% lower risk of developing dementia and a 16% lower risk of cognitive impairment.

High blood pressure can also increase the chances of heart attacks and strokes. Therefore, it is of fundamental importance to try and keep your blood pressure at a normal level.

If you do have high blood pressure, there are lifestyle changes that can be made to reverse it. Take a look through the following gallery to find out how. Of course, always keep in mind the need to consult your doctor.

Exercise

Everyone knows that exercise is beneficial to your general health. It'll also help with high blood pressure.

Weight control

It's important for your blood pressure that you maintain a healthy weight, and it's not just about BMI. If you are carrying too much fat around your middle, this could cause serious problems.

Don't be tempted to go on a crash or fad diet. Do it the healthy way by making changes you can stick to, and pacing yourself.

Sugar

Cutting out excess sugar is a very easy way to lower your blood pressure. Your dentist will also be pleased!

Potassium

Bananas, fish, milk, sweet potatoes, and tomatoes are all great sources of potassium, which is effective at lowering blood pressure.

Salt

Consuming less salt is useful in some individuals for reducing blood pressure, but this doesn't apply to everyone. Regardless, reducing your salt intake can only be a good thing.

Processed food

Reducing your intake is most definitely a great idea. If, however, you can eliminate all processed food from your diet, even better!

Stress

Deep breathing, and taking the time for relaxation are great ways to reduce the tension of stress, which can lead to high blood pressure.

Yoga

Meditation and yoga can be useful ways to lower blood pressure. These practices reduce stress in your body, which subsequently improves your blood pressure.

Medicinal herbs

If you take prescription medication, always check with your doctor in advance of taking herbal supplements. Green tea and celery juice can help reduce blood pressure.

Sleep

Between seven to nine hours of good sleep is essential for reducing blood pressure. Less or more than this can cause problems for you.

Protein

Food with a high protein count, such as fish, eggs, beef, nuts, and chickpeas, can be very helpful in reducing blood pressure.

Alcohol

While it's not necessary to completely cut out alcohol (unless you want to,) reducing your intake is very important for maintaining low blood pressure.