If you’re serious about improving your blood pressure and lowering your risk of serious health issues, cutting down on alcohol could be a game-changer especially for heavy drinkers. Research shows that even moderate reductions in alcohol intake can lead to noticeable improvements in both systolic and diastolic blood pressure.
Diet also plays a powerful role in heart health. What you put on your plate can impact cholesterol, blood pressure, blood sugar, and your weight-all of which are key factors in preventing heart disease.
But that’s not all.
According to boffins, cutting just two things from your diet; alcohol and salt could also help reduce your risk of dementia and high blood pressure. A landmark study from the University of Texas found that managing high blood pressure could reduce the chances of developing dementia by as much as 15 percent.
The clinical trial involved over 34,000 people in China with high blood pressure. Half of them received standard care and advice from doctors. The other half were offered medication, coaching on lifestyle changes, and specific guidance to reduce their alcohol and salt consumption.
The results were striking: those in the second group saw significantly improved blood pressure readings and a reduced risk of mental decline. “It’s a wake-up call,” one of the lead researchers said.
“We need to treat high blood pressure not just to protect the heart but also the brain.”
In fact, just four years of focused treatment led to a remarkable drop in dementia cases. Yet many patients and even doctors may not fully realize how much untreated blood pressure can increase the risk of cognitive decline.
The Alzheimer’s Society estimates nearly 1 million people in the UK are currently living with dementia. That number is projected to rise to 1.4 million by 2040. Addressing high blood pressure today could change that trajectory in Europe, Africa, Nigeria, everywhere.
Other risk factors are also within reach. Eating too many calories and getting too little physical activity can increase your risk of obesity, which in turn makes heart disease more likely. The good news? Even modest weight loss just 5 to 10 percent of your body weight can make a meaningful difference in blood pressure and cholesterol.
Exercise as often as you can.
Sitting less and moving more is one of the simplest prescriptions for better health. Just 150 minutes of moderate activity per week about 30 minutes, five days a week can help lower blood pressure, improve cholesterol levels, and support a healthy weight.
If you’re not active now, don’t worry. Start small. Even a few minutes of walking or light exercise each day can offer real health benefits over time.
