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Finding your blood pressure balance

How to maintain a healthy blood pressure

Less than two thirds (59%) of adults surveyed only get their blood pressure checked occasionally* during routine GP appointments, while 4% never get it checked at all. Therefore, high blood pressure often goes undetected unless you are visiting your GP, and if not addressed, can lead to serious health problems, including heart attack, stroke and kidney failure.

Cases of high blood pressure can be addressed and improved by making small lifestyle changes. Normal blood pressure is the sign of a healthy body, but checking it should not be a chore and through regular monitoring, triggers can be identified and simple measures taken to improve heart health and overall wellbeing.

So, what’s the key to maintaining a healthy blood pressure balance?

Well there isn’t just one factor, so let’s consider the different areas where you can make a big difference to your blood pressure with small changes:

  • Diet
  • Exercise
  • Mood
  • Sleep
  • Monitoring

Here are some easy tips from our heart health experts for small lifestyle changes in each of these areas. These tips and our new range of Braun blood pressure monitors can help keep your blood pressure on track and put you on the road to a healthy heart, body and overall wellbeing:


Health and Fitness blogger Faya Nilsson of FitnessOnToast says, “Pursue a healthy Low-GI diet with complex carbohydrates, reducing the amount of sodium in the diet, whilst limiting the amount of alcohol you consume too. That’ll enable you to maintain a healthy weight which will in turn have a positive impact on heart health.”

The glycemic index measures how carbohydrate-containing foods, like fruits, vegetables, grains, milk or sweets, raise blood sugar. Choosing low GI foods will cause a slow and steady increase in blood sugar rather than spikes. This can also reduce fat build up, which is often linked to high blood pressure.

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Meik Wiking, CEO of the Happiness Research Institute says, “Remember that exercise isn’t just going to the gym – It is also going for a walk´n´talk with your colleague, playing catch with your kids, or going for a swim with your friends.”

Photo of happy family cycling


Meik also suggests to “Gain Perspective – When encountering a frustrating situation, ask yourself: will this matter six months from now? A lot of our daily setbacks do not matter for our long-term quality of life.”

Portrait of a stressed sad young woman outdoors, leaning her arm and head against a wall


Studies have shown that there is a relationship between sleep levels and maintaining a health blood pressure. To stay healthy and happy, it’s important to prioritise sleep to give your body and mind the time it needs to rest and recover.

Sleep specialist and elite sports coach, Nick Littlehales emphasises that it’s not just ensuring you get a long block of sleep at night but it is also important to factor in valuable rest time throughout the day to stay calm, refreshed and healthy.

Side view of beautiful young couple sleeping in bed at home


Dr. Achim Max Brenske, GP and expert in hypertension says, “Learn to measure your blood pressure with an easy to use device at home. Both upper arm and wrist blood pressure monitors are great ways to take small steps in measuring blood pressure. For accurate results, remember to take several readings.”

Man sitting at a table wearing an arm blood pressure monitoring device

So why wait? With Braun’s blood pressure monitors – the Braun iCheck® 7 and Braun ActivScan 9 – available now, start these simple healthy lifestyle adjustments today. Adding regular at-home blood pressure checks to your routine can go long way to helping improve your heart and overall health for the future.

*Research of 3,000 adults across Europe conducted by 3GEM Research and Insights on behalf of Braun, 2018