What can I do Myself?
You can do a lot by yourself.
You can do something to lower your blood pressure and you can do a lot to change your lifestyle. It is difficult but not impossible to change habits. 10 years ago, a lot more people were smokers than today – so it is possible to change habits.
1. Stop smoking
If your blood pressure is too high it is especially dangerous to smoke. Smoking is unhealthy for everyone but especially dangerous for you who have too high blood pressure. It is calculated that that smokers die 10 years earlier than non-smokers do. To stop with smoking significantly reduces your risk of having a heart attack or a stroke. If you stop smoking before you turn 35, you live as long as someone who has never smoked. If you continue smoking after a heart attack your risk of dying the next 10 years doubles.
There are several methods for stopping smoking. The most important is the wish to stop smoking together with the will to act up to it.
2. Reduction in weight
Overweight people with too high blood pressure should lose weight.
If someone who is obese with too high blood pressure loses 5 kg, the blood pressure drops. For every lost kilo, your blood pressure drops. If your blood pressure is 180/110 and you lose 5 kg, the blood pressure is expected to drop to 170/105.
You can lose weight in two ways, these should be combined to achieve and maintain a weight loss. Exercise and healthy food low on calories in small portions. In the case of obesity, the doctor can help you with medicinal treatment.
For severely obese people, where earlier treatments have had no effect, there is the possibility of surgical treatment (gastric banding).
3. Limit your alcohol intake
A daily, moderate use of alcohol is not harmful – on the contrary, it protects your heart.
Women should not drink more than 1-2 units of alcohol and men should no more than 2-3 units of alcohol a day.
If you drink more, your risk is increased.
A continuous too high blood pressure should be treated to reduce your risk of having a heart attack or a stroke.
4. Salt
Salt raises your blood pressure. Therefore, it is recommended that you avoid table salt and potato chips if your blood pressure is too high. Long-life foodstuffs and ready meals can only last that long because they contain large amounts of salt and should therefore be avoided. It is recommended that you exercise 30 minutes every day.
5. Exercise
Exercise can be fast pace walking, cycling, jogging or swimming. Regular physical activity reduces your blood pressure and protects you from heart attacks or strokes. Many find it boring or difficult when they start exercising. Therefore, it is important to choose a form of exercise that you do find too boring and that fits with your daily routine. It may be a good idea to exercise with friends or family. Exercise is for everyone – it is also a good idea for older people to exercise. Exercise is good medication. If you exercise 30 minutes every day, you may be able to do without some of your pills.
6. Diet
The most important part is to avoid fat.
Eat many fibres from vegetables, grain and fruit – it is filling. Eat low-fat foods. The consumptions of fat should be limited to less than 30% of the energy contents of the diet. It is not as difficult to monitor the consumption of fat as many people think. On the package of most foodstuffs, you can read about the amount of fat. Make it a habit not only to read the amount of fat. Make it a habit not only to read the price but also to read about the content of fat and fibres in the foodstuffs you buy.
The distribution between meat, greens and grain on your dinner plate should preferably look like this:
The food pyramid – which most people know – is still valid. You should eat the least amount of the foodstuffs in the top of the pyramid and the highest amount of those in the bottom.
The official advice on diet:
Eat fruit and vegetables – 600 grams a day.
East fish and fish products – several times a week.
Eat potatoes, rice or pasta and whole grain bread – every day.
Spare the sugar – especially from soda, candy and cakes.
Eat low fat – especially concerning dairy and meat.
Eat varied – and maintain normal weight.