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Daily solutions to manage your high blood pressure

High blood pressure can be managed through lifestyle changes, taking your medication regularly and regular measurement of your blood pressure.

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Change your lifestyle habits

You can already have a huge influence on reducing your high blood pressure by changing your lifestyle habits¹. The most important changes that you can make are:

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Start doing regular physical activity

Doing regular physical activity plays an important role in getting your blood pressure controlled. You first need to discuss with your doctor the most suitable activity based on your physical status. The usual recommendation is 30 minutes of physical activity a day for at least 5 days a week².

30

min/day

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Maintain a healthy weight

When you are overweight, you are at increased risk of cardiovascular disease, diabetes, and high blood pressure. Therefore, targeting optimal weight is a goal that each patient should try to reach. If you are overweight, losing weight complements the action of blood pressure lowering medication.

A formula can help you to calculate your recommended weight, which is based on your height. This formula determines body mass index (BMI). You just need to divide your weight (in kilograms) by your height (in meters) squared. An ideal BMI should be between 18.5 and 25 kg/m².

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Healthy eating for your heart

Good dietary and nutritional balance is also a key part of successful high blood pressure management. Diet is easy to improve if you follow these 4 main recommendations¹:

1 – Eat at least 5 portions of fruit & vegetables per day (300-400g)

2 – Limit the use of fats and oils (especially animal fats, palm oil)

3 – Limit salt consumption

4 – Eat more fatty fish, 2-3 times a week (salmon, sardines or mackerel)


 

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Relax

Stress can, from time to time, increase your blood pressure and heart rate. In addition, stress can also encourage behaviours that will increase your blood pressure (for example, poor diet, physical inactivity, smoking, or drinking more alcohol than usual). Relaxing activities, such as Yoga or Taï chi, can help you to reduce your stress and manage it in your daily life!


 

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Regular follow-up

Monitoring your own blood pressure at home with a validated blood pressure monitoring is very important and can be part of a successful high blood pressure management.


 

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How can you protect yourself?

Taking your blood pressure medication every day is crucial for controlling your blood pressure and potentially reducing the risk of a heart attack or a stroke, but it is not always easy to remember to take them. Just like brushing your teeth, taking your blood pressure lowering medication can become part of your daily routine. And remember, high blood pressure is a silent disease: it is not because you do not feel any difference that you have to stop your treatment!