[Angel]

Lifestyle changesLifestyle changes can be very effective at lowering blood pressure. A healthy lifestyle can also help control blood pressure by controlling the risk factors which contribute to atherosclerosis, one of the main causes of high blood pressure.

If you have been diagnosed with high blood pressure, you may be advised to:

Have regular medical check-ups
It is important that you see your doctor regularly. He/she will monitor your blood pressure to assess if your current treatment plan is the most appropriate for your condition. If you have been prescribed medicines to control your blood pressure, it is important that you take them as recommended by your doctor.

Stop smoking
If you smoke and have high blood pressure, your risk of having a heart attack or stroke is significantly increased. Your doctor or nurse will be able to provide advice about programmes and products to help you stop smoking. Don’t worry if you have put on weight because you have stopped smoking, as giving up smoking is much more important and you can lose any extra weight later.

Eat a healthy diet
It is important that you eat a varied and healthy diet, including leafy vegetables, unprocessed cereals, low-fat, high fibre foods. Too much fat and cholesterol in your diet can cause atherosclerosis, one of the main causes of high blood pressure. Limiting your intake of salt is particularly important too much salt in the diet can cause high blood pressure. Doctors recommend keeping salt intake below 2.4 grams (g), or about one teaspoon per day. Be aware that many foods contain added salt.

Maintain a healthy weight
Your healthy weight is determined by several factors, including your genes, food and physical activity. Your doctor will check your body size by measuring your weight and height and calculating your Body Mass Index (BMI). Research has shown that people within a certain range of body size tend to live the longest, and enjoy the best health during their lives. The World Health Organisation defines overweight as a BMI of at least 25 and obesity as a BMI of at least 30. If your BMI is above the healthy range you are at higher risk of developing high blood pressure, high cholesterol, diabetes and heart disease. Furthermore, if you are overweight and have high blood pressure, your risk of having a heart attack or stroke is significantly increased.

If you are overweight, it is important that you try to lose weight. Losing weight is about reducing the number of calories you eat to less than the calories you burn off in your everyday life. Your doctor or nurse will be able to provide advice on the type of diet and exercise plan suitable for you.

Exercise regularly
As well as helping to lower your blood pressure, exercise will help to lower your blood cholesterol level, keep your weight down and reduce stress and tension. However, if you have high blood pressure but aren't receiving treatment, or if your blood pressure is still high despite treatment, your doctor may ask you to abstain from exercise until your blood pressure is under control.

To become fitter, you need to be active enough to make you slightly breathless for at least 10-20 minutes. Ideally, you should do some exercise every day but if you can’t manage this, you should aim to exercise at least 3 times a week, for an hour or so each time. The type of exercise recommended is moderate aerobic exercise such as brisk walking, cycling or swimming.

Limit your alcohol intake
Drinking more than two alcoholic drinks a day raises blood pressure so you may need to cut back on your drinking, particularly if you are taking medicines. Your doctor or nurse will be able to provide advice on how much it is safe for you to drink.


Reduce your stress levels

Continuous stress can raise blood pressure. If you have high blood pressure, it is important that you take steps to reduce stress in your daily activities, to prevent your condition from getting any worse. Exercise is often part of a stress management program. Some other techniques which may help you to lower your stress levels include relaxation, meditation and deep breathing.
Lower your blood cholesterol

If you have high cholesterol and high blood pressure, you are at a greater risk of having a heart attack or stroke. Your doctor will recommend things you can do to lower your blood cholesterol levels, such as changing your diet, or he/she may prescribe cholesterol-lowering medicines. If you are already taking medicines to lower your blood cholesterol it is important that you continue to take them as recommended.