Reducing Hypertension

 

What is Hypertension?

Hypertension, also known as high blood pressure, is a condition which can lead to serious health problems like heart disease, heart attacks, stroke, kidney issues and vascular dementia.

Up to 1/3 of adults have hypertension and don’t know. The only way to know for sure is to have your blood pressure checked.

hypertension-what-to-do

 

Risk Factors for Hypertension

Things that increase your chances of having high blood pressure include:

  • your age – you're more likely to get high blood pressure as you get older
  • having close relatives with high blood pressure
  • your ethnicity – you're at higher risk if you have a Black African, Black Caribbean or South Asian ethnic background
  • being overweight and / or having an unhealthy diet, especially one that’s high in salt
  • smoking or drinking too much alcohol
  • feeling stressed over a long period of time

But it isn’t all bad news - by making some lifestyle tweaks you may reduce your blood pressure or even prevent hypertension from developing!

  • Keep to a healthy weight: For some people, losing weight is all they need to do to get their blood pressure down to a normal level
  • Cut down on salt: Do not cook with salt or add any to your food at the table, and cut down on processed foods, which contain a lot of salt.
  • Eat a healthy balanced diet: Aim to eat at least five portions of fruit and vegetables each day. Eat lean meats and healthy carbs. Watch your junk food intake!
  • Be physically active: Try to do some moderate-intensity activity every day and build up to at least 150 minutes per week. A mix of aerobic, strength and balance exercises is ideal. This could include walking, yoga and using weights
  • Try to avoid stress: Mindfulness and meditation techniques can help. So can exercise.
  • Drink in moderation: If you drink alcohol, stick within the recommended guidelines of no more than 14 units per week and aim to have several alcohol-free days each week.
  • If you are a smoker – quit! There is lots of support available to help you with this.

It can be hard to make changes, but you’re not on your own. See below for some organisations who can help.

Check Your Blood Pressure at Home

You can monitor your blood pressure easily and safely using our home monitoring service.

Visit our Blood Pressure Monitoring at Home page

 

Useful Contacts

Live Well Dorset
are there to help people living in Dorset lead healthier, happier lives. They offer tailored support and can help with moving more, weight loss, stopping smoking and drinking less.
Visit the Live Well Dorset website
Phone: 0800 840 1628

Bridport Leisure Centre
provide a host of different classes and activities to help you getting moving. If you’ve never used a gym, ask at your GP practice whether you are eligible for Exercise on Prescription offering reduced rates for 12 weeks.
Visit the Bridport Leisure Centre website
Phone: 01308 427464

NHS Better Health campaign
has lots of useful advice signposting and apps to help you get healthier.
Visit the NHS Better Health website

Jurassic Coast PCN Social Prescribing Service
can help you to make connections in your local area for support, new activities or ways to boost you health and wellbeing. If you attend Lyme Bay Medical Practice, Ammonite Health Partnership or Barton House:
Phone: 01308 428943
Email: Email the Social Prescribing Team 

Social Prescribing is available at your GP Surgery

If you live in Bridport, Beaminster, Lyme Regis or the wider West Dorset area, you can speak directly with our Social Prescribers and Care Coordinators - no referral needed.

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