How can I help myself?

You should consider making some changes to your lifestyle. These include the following.

Salt

Have no more than five grams of salt a day. This is particularly important for those from African or Afro-Caribbean backgrounds, who are more sensitive to salt. Fresh food contains very little salt, while processed foods such as tinned or packet soups, ham, bacon, crisps and sausages have a high level of salt.

Do not use salt when cooking (if you do use it, use it sparingly), and do not put any salt on your meals. You can use herbs and pepper to add flavour to your meals, and eventually your taste will alter and you will not enjoy salty food. We do not recommend low-salt products as these do not alter your taste. And you should not use products containing sodium bicarbonate, such as some well-known indigestion remedies, on a regular basis.

Physical activity

It is well known that regular physical activity (five times a week for 30 minutes) helps reduce and maintain a healthy blood pressure. Improving your level of activity can also help you lose weight.

Cholesterol and healthy eating

There is a strong link between high cholesterol, being overweight and high blood pressure. A healthy, low-fat, high-fibre diet will help to reduce cholesterol levels and will help you lose weight.

If you are overweight, aim to lose weight gradually – one or two pounds a week – to achieve a healthy weight for your height. Losing weight will reduce your blood pressure.

If you cannot lose weight without help, your GP or nurse may refer you to a dietician. Joining a slimming club may also keep you motivated. If you are on medication for high cholesterol, it is still important that you eat a healthy diet.

Smoking

Smoking is one of the main risk factors for coronary heart disease as it causes damage that encourages fatty deposits to build up on the artery walls. This results in raised levels of blood pressure. It is important to try to stop smoking.