A healthy blood pressure range falls between 90/60mmHg and 120/80mmHg, but many people – around a third of Britons – exceed those guidelines. What can be done about it right now? Lowering your blood pressure will be in your best interest to minimise the risk of:
- Heart attack
- Kidney disease
- Eye disease
- Cognitive decline.
“You don’t have to embark on a major life overhaul to make a difference in your blood pressure,” noted Harvard Health Medical School.
“If you have a medical condition, you should consult a GP before starting,” the NHS cautioned.
To get a glimpse into what the NHS 12-week weight loss plan involves, week one details simple dietary swaps you can make for breakfast, lunch and dinner.
For example, “swap white bread for wholemeal or wholegrain varieties” for when you’re having a slice of toast.
When it comes to lunch, it’s advisable to swap white rice and pasta for wholemeal versions to increase your fibre content.
The plan also tells you the best type of protein to eat to feel fuller for longer. These are:
- Beans, peas and lentils
- Lean cuts of meat
- Skinless white-meat poultry
- Lower-fat dairy products (milk, cheese, yoghurt)
“No matter how healthily you eat, you can still put on weight if you’re eating too much,” the NHS warned.
So this is where portion control really comes in handy, which is why it’s helpful to:
- Eat with smaller plates and bowels
- To eat slowly
- Not to eat in front of the TV
- Aim for two portions of vegetables on your plate.
The NHS plan also gives advice for when you’re eating out, such as:
- Avoid appetisers including bread, nuts or olives
- Stay clear of ‘supersize’ or ‘go large’ options
- If you’re having dessert, share it and go for fruit-based options
- Stop eating before you feel full.
Did you know it can take around 20 minutes for your stomach to tell your brain that you’re full?
This is why it can be so easy to mindlessly keep eating, not realising that you’re stuffing in calories for the sake of it.
If you’d like to begin your weight loss journey right now the best thing you can do is download the NHS Weight Loss Plan.
The next step requires commitment and persistence, which is down to you.
Published at Fri, 18 Jun 2021 19:23:12 +0000
High blood pressure: One of the ‘most effective’ ways to lower your BP right now