FridayOL

High blood pressure, or hypertension, affects millions in the UK, often without any noticeable symptoms. It's a silent threat to long-term health, increasing the risk of heart disease, stroke, and kidney problems. But the good news? You can take control! This National High Blood Pressure Education Month, we're sharing 5 practical lifestyle changes that can significantly lower your blood pressure and improve your overall well-being. No drastic measures needed – just consistent, positive adjustments to your daily routine.

1. Embrace a DASH-Friendly Diet

The Dietary Approaches to Stop Hypertension (DASH) diet isn't just a trend; it's backed by solid science. Focus on consuming plenty of fruits, vegetables, whole grains, lean protein (like fish and poultry), and low-fat dairy. Reduce your intake of sodium (salt), saturated fat, cholesterol, and added sugars. Read food labels carefully – hidden sodium is everywhere! Aim for less than 6g of salt per day. Cooking at home allows you to control ingredients and reduce sodium levels.

2. Get Moving: Regular Exercise is Key

Physical activity is a powerful weapon against high blood pressure. Aim for at least 150 minutes of moderate-intensity aerobic exercise per week – that's roughly 30 minutes, five days a week. Think brisk walking, cycling, swimming, or dancing. Even short bursts of activity throughout the day can make a difference. Strength training (using weights or resistance bands) two or more days a week can also help lower blood pressure and improve overall fitness.

3. Manage Stress Effectively

Chronic stress can wreak havoc on your blood pressure. Find healthy ways to manage stress, such as yoga, meditation, deep breathing exercises, spending time in nature, or pursuing hobbies you enjoy. Prioritise relaxation and make time for activities that help you unwind. If you're struggling to manage stress on your own, consider seeking support from a therapist or counsellor.

4. Limit Alcohol Consumption

While a glass of red wine might be touted for its potential health benefits, excessive alcohol consumption can raise blood pressure. If you drink alcohol, do so in moderation. For men, this means no more than three drinks per day, and for women, no more than two drinks per day. Remember that one standard drink is roughly equivalent to 14 units of alcohol.

5. Quit Smoking – For Your Overall Health

Smoking damages blood vessels and significantly increases blood pressure. Quitting smoking is one of the best things you can do for your health, not just for your blood pressure. There are numerous resources available to help you quit, including NHS support, nicotine replacement therapy, and support groups. Talk to your GP about the best options for you.

Disclaimer: This information is for general knowledge and informational purposes only, and does not constitute medical advice. It is essential to consult with a qualified healthcare professional for any health concerns or before making any decisions related to your health or treatment. Always follow your doctor's advice.