Whether you’ve recently discovered you have high blood pressure or you’re looking to prevent it, lifestyle changes can make a significant difference. Today, I’d like to share some effective strategies that can help lower your blood pressure naturally.
“I’ve worked closely with the pharmacist at my GP practice to control my blood pressure through medication and adopting a more balanced lifestyle, including eating more fruit and less processed foods. I recommend getting advice from a pharmacist – they’ve been incredibly helpful in my journey.”
– Michael from Maldon
Daily habits that can help reduce your blood pressure:
1. Get active: Regular physical activity can help reduce and control your blood pressure. Aim for at least 150 minutes of moderate-intensity activity each week.
2. Eat a balanced diet: Follow a diet rich in fruits, vegetables, whole grains, and lean proteins. The DASH (Dietary Approaches to Stop Hypertension) diet has been specifically proven to lower blood pressure.
3. Reduce salt intake: Limit your salt consumption to no more than six grams (about one teaspoonful) per day. Be aware of hidden salt in processed foods.
4. Maintain a healthy weight: Even small weight losses can have a significant impact on your blood pressure levels.
5. Limit alcohol: Reducing alcohol consumption can help lower blood pressure to healthier levels.
6. Stop smoking: If you smoke, stopping is the single most important step you can take to improve your heart health.
7. Manage stress: Practice relaxation techniques such as deep breathing, meditation, or yoga to help manage stress levels.
8. Improve sleep quality: Aim for seven to nine hours of quality sleep each night to help maintain healthy blood pressure.
These changes don’t need to happen all at once. Even small, gradual improvements can make a significant difference over time. If you’ve been prescribed medication for high blood pressure, these lifestyle changes can work alongside your medication for even better results.
Remember, your healthcare team is here to support you. If you have questions about managing your blood pressure, don’t hesitate to speak with your GP or pharmacist.
| Where can you get checked? |
| 175 local pharmacies across our region offer FREE blood pressure checks for people aged 40 and over No appointment needed – just walk in The check takes just a few minutes Don’t wait for symptoms – they may not come until it’s too late. Take a few minutes today to know your numbers. |
SWF Health & Social Care Group 