KNOW YOUR NUMBERS WEEK 2023
This year's campaign will take place from 4-10 September 2023.
How can I lower my blood pressure?
You can lower your blood pressure by changing your lifestyle and, if necessary, by taking medication as directed by your doctor. Everyone can lower their blood pressure by making a few simple lifestyle changes. High blood pressure is not usually something that you can cure, but it can be lowered very successfully. Millions of people in the UK have already successfully lowered their blood pressure and are helping to keep it down by making the following changes to their lifestyle:
- Eating less salt
- Eating more fruit and vegetables
- Being active
- Being the right weight
- Not drinking too much alcohol
- Taking tablets if necessary
Eat more fruit and vegetables
These are the best source of potassium in the diet, which helps to lower blood pressure. Try to eat at least five portions of fruit and vegetables a day. Don’t forget that frozen, canned and dried varieties count too.
Eat less salt
Eating too much salt raises your blood pressure. An adult should eat less than 6g of salt a day, but most of us eat much more than this. 75% of the salt we eat is “hidden” in our foods, so make sure you check food labels for salt content and don’t add it to your food.
Drink alcohol in moderation
Think about what you are drinking. You should drink no more than 14 units of alcohol a week for BOTH men and women.
Lose weight if you need to
If you are overweight then your blood pressure is likely to be higher than if you were the correct weight for your height. If you lose the excess weight you will probably find that your blood pressure reduces.
Be active
Aim for half an hour of exercise on five days of the week. The exercise needs to make you breathe faster and warm you up. How about a lunchtime walk or some energetic gardening? You don’t have to go to the gym to be doing yourself some good.
Medication
Some people will also need to take medication prescribed by their doctor to lower their blood pressure. Today’s blood pressure tablets are very effective in lowering your blood pressure and reducing your long-term risk of stroke and heart attack. Blood pressure tablets are used to lower your blood pressure and reduce your risk of developing a stroke or heart disease. So the need for tablets depends on how high your blood pressure is and whether or not you have other risk factors for developing a stroke or heart disease. For example, if you are a smoker, have a family history of stroke or heart disease, or have a high cholesterol level you may be asked to take tablets. Most people take two or more tablets to treat their blood pressure. There is a simple guide for treating high blood pressure and combining different medicines that you and your doctor can follow. Further details are available from the Blood Pressure Association.
Free Information Pack
Blood Pressure UK is the country’s leading charity providing information and support to people with high blood pressure.
For more information on high blood pressure please visit
www.bloodpressureuk.org or telephone us on 020 7882 6255