Please find below some information to try and help you manage your high blood pressure by lifestyle changes. If you require help with these please make an appointment with the doctor who knows you best.
High Blood Pressure Life Style Advice Sheet
High blood pressure can be lowered not only by tablets but by lifestyle interventions. As your records suggest you suffer from high blood pressure I have written to you with some suggestions which may help. The advice is general so none or all of these may apply to you. Try your best to action the ones you feel are relevant to you.
Weight Reduction – Aim to keep your weight down. Your body mass index which is your weight in kilograms divided by the square of your height in metres should be between 20 and 25. Try to eat smaller portion sizes with foods that are lower in calories.
Regular Exercise – Simple regular exercise such as walking, cycling, swimming etc will help you to loose weight and although your heart rate rises on exercise, your blood pressure tends to fall.
Reduce Salt – Try to take less or no added salt to your food and try to eat fewer processed foods which are known generally to contain added salt.
Alcohol within Safe Limits – Too much alcohol can raise blood pressure. Try to keep to the safe limits of no more than 14units per week for ladies and 21 units per week for men. A unit is a small glass of wine, a measure of spirits or half a pint of beer/lager/cider.
Stop Smoking – if you smoke consider stopping. We can help with this if you make an appointment. Remember that stopping smoking is probably the single most important thing you can do to help your health.
Are you taking enough exercise – follow the simple flowchart below to assess.
Please make an appointment with your doctor or nurse of you want further information on how you as an individual might achieve more exercise.
If you would prefer to receive invites, appointment reminders and cancel appointments via text please see our website for more information on our Text Message Service and Patient Online Services.