Living With High Blood Pressure

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Keeping up healthy changes

How to set goals and stick to them

Starting a new, healthier lifestyle can be exciting. But after a while you may find old habits start creeping in and undoing your hard work. We’re sharing our top 3 tips to make sure you stick to your goals and lower your blood pressure.

  1. Focus on what you want to eat rather than what you don’t. For example, making sure you have vegetables at every meal feels more positive than obsessing about what to avoid.

  2. Break it down. Sometimes long-term goals can be intimidating, so try breaking each one down into smaller, achievable aims. What choices can you make today, right now, to improve your blood pressure?

  3. Rehearse barriers. Life is unpredictable and things will knock you off-track. It’s important to see these coming and think about how you’re going to deal with them ahead of time. Look at online menus before going to restaurants and practice saying no thanks to unwanted calories. Remember, every time you make a good choice, you’re building a habit and making it easier next time.

Read all 10 goal setting tips here >

Easy swaps to get your five-a-day

Most people would benefit from eating more vegetables and fruit. They’re a really important part of having a balanced diet and a key part of losing weight. If you’re struggling to fit in your 5 portions of fruit and veg a day, here are some simple tips to get you started.

Try the 10-minute living room workout

You don’t need to join a gym or buy expensive equipment to get more activity into your day. BHF Physical Activity Specialist Lisa Young has created a fuss-free 10-minute workout you can do from your living room.

This is a great way to start working out. You’ll build your fitness and confidence gradually, but every 10 minutes will count towards lowering your blood pressure in the long term – make sure you keep it up.

Get more info with the BHF weight loss booklet

This BHF booklet is packed with advice and ideas to help you make healthy changes. Remember that eating well and becoming a healthy weight is really important for lowering blood pressure and improving heart health.

Download the Healthy Weight Loss guide >

Join the conversation on HealthUnlocked

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