High Blood Pressure Tips

Tips to help you control your high blood pressure


If you have diabetes it is even more important to maintain your blood pressure at an acceptable level, which reduces long-term complications associated with this disease process. You should be receiving regular monitoring and advice from you GP/diabetic practitioner.

Aim for a healthy weight

Ideally try not to gain extra weight in the first place, if you have then try to lose the weight slowly, at about half to one pound a week until you reach a healthy target. This can be easier to achieve if you include exercise as well to burn off those unwanted calories and tone your body as you lose the weight.

If you are overweight or obese, carrying this extra weight increases your risk of high blood pressure because the heart has to work very hard to keep blood circulating efficiently.

Exercise - be active every day!

Even the simplest exercise will help; you can walk, dance, use the stairs, play sports, or do any activity you enjoy. For instance: get off the bus one or two stops early; park your car at the other end of the car park and walk; walk or cycle to the corner shop.

Eat more fruit and vegetables

Eating more fiber should help to stop you feeling hungry and less likely to pick at sweets, chocolate and crisps etc.

Stop/reduce smoking - smoking causes the blood to thicken

Not only does this make you more at risk of developing a dangerous blood clot but it makes the heart work harder in order to 'push' the blood around the system to provide oxygen and other important components.

Reduce your stress levels

Take time out for yourself each day to do something you like to do without feeling guilty. If there are any problems worrying you try talking them over with a friend, or someone you trust, this is often all that is needed to make you feel better. Also remember if you wear a smile, it will rub off on others. Try it and see!

Take medication correctly

If you have been prescribed medication from your GP to control your blood pressure, make sure that you take the medication correctly and visit your GP regularly for your blood pressure to be monitored effectively.