hypertension on the high here are top 10 tips to get it down and keep it down seven in 10 adults are at a greater risk of stroke or heart attack because their blood pressure is too high desk jobs lack of exercise and eating salty fast foods have contributed to the problem even among the young if your level is consistently at or above 140mmhg 90mmhg referred to as 140 over 90 the 140 figure is the systolic pressure the pressure reached when the heart forces the blood around the body and 90 is the diastolic pressure the lowest pressure that occurs between heartbeats when the heart relaxes in india experts say the prevalence of hypertension ranges from 2040 per cent in urban adults and 1217 per cent among rural adults but theres no reason to worry simple measures will help to cut your risk1 go for a weekly jog jogging for just an hour a week can increase your life expectancy by six years according to a copenhagen city heart cardiovascular study of around 20000 men and women aged from 20 to 93 researchers believe jogging delivers multiple health benefits improving oxygen uptake and lowering blood pressure as well as many more benefits however any physical activity can help lower blood pressure by strengthening the heart so it can pump more blood with less effort thereby decreasing the force on the arteries power walking can be just as effective as jogging2 enjoy yoghurt just one small pot a day can reduce your chances of developing high blood pressure by a third according to a study presented at the university of minnesota in the us scientists think naturally occurring calcium can make blood vessels more supple enabling them to expand slightly and keep pressure low they found those who ate a 120g pot daily were 31 per cent less likely to develop high blood pressure over a 15year period than those who did not3 go bananas eating potassiumrich foods such as bananas and reducing salt intake could save thousands of lives every year according to a new study published in the british medical journal online potassium is an important mineral that controls the balance of fluids in the body and helps to lower blood pressure making sure you eat five4 down with salt salt draws in fluid raising the volume and pressure of blood in your arteries but its not just the salt cellar you have to worry about processed foods such as biscuits breakfast cereals takeaways and ready meals contain 80 per cent of the salt we consume says the blood pressure association check labels more than 15g salt per 100g is a lot but less than 03mg per 100g is a little5 lose weight research has shown that dropping just a few kilos can have a substantial impact on your blood pressure excess weight makes your heart work harder and this strain can lead to high blood pressure6 dont smoke the nicotine in