Professional Documents
Culture Documents
Blood Pressure-Note
Blood Pressure-Note
B L O O D P R E S S U R E A S S O C I AT I O N
High blood pressure is the biggest known cause of disability and premature death in the UK through stroke,
H E A LT H Y E AT I N G A N D B L O O D P R E S S U R E
To help lower your blood pressure you should try to: Eat less than six grams of salt a day Eat at least five portions of fruit and vegetables a day Drink no more than two to three units of alcohol a day Avoid foods that contain a lot of saturated fat
B L O O D P R E S S U R E A S S O C I AT I O N
Salt
Salt makes your body hold on to water. If you eat too much salt, the extra water stored in your body will raise your blood pressure. An adult should eat no more than six grams of salt a day, but most of us eat almost twice that amount. Most of the salt we eat is not what we add to cooking or at the table. Around 80% of the salt we eat is in prepared foods like bread, breakfast cereals, biscuits and ready meals.
H E A LT H Y E AT I N G A N D B L O O D P R E S S U R E
B L O O D P R E S S U R E A S S O C I AT I O N
H E A LT H Y E AT I N G A N D B L O O D P R E S S U R E
B L O O D P R E S S U R E A S S O C I AT I O N
Alcohol
If you drink too much alcohol, this will raise your blood pressure over time. Alcohol also contains a lot of calories which can cause you to gain weight. This will also increase your blood pressure. If you keep to the recommended limits for alcohol, this will help to keep your blood pressure down. The current recommended limits are 21 units of alcohol a week for men, and 14 units a week for women. How many units are in what you drink? Single measure of spirits (25ml) Pint of normal-strength beer Medium glass of wine (175ml) Large glass of wine (250ml) Pint of strong beer 1 unit 2 units 2 units 3 units 4 units
Drinking less alcohol Even if you do not drink too much, you can benefit from drinking less alcohol. Here are some tips to help you have a good night out (or in) without having to worry about your blood pressure.
1 Try low-alcohol options there are now a number of lower-strength beers on the market. 2 Check the label many drinks labels now tell you how many units they contain. 3 Make your drinks last longer by adding mixers or water. 4 Dont eat bar snacks like crisps and peanuts the added salt will make you want to drink more, and will also raise your blood pressure. 5 If you drink at home, buy a measure so that you know how much you are drinking.
H E A LT H Y E AT I N G A N D B L O O D P R E S S U R E
Fats
A low-fat diet can help you keep to a healthy weight, which in turn will help keep your blood pressure down. A diet that is low in fat can also help you keep down the level of cholesterol in your blood. Too much cholesterol can raise your risk of heart disease and stroke, so if you have high blood pressure it is very important to keep your cholesterol levels low.
Types of fat
Avoid eating too much saturated fat. This is usually found in red meats, butter, palm oil or ghee.
The type of fat you eat is important. Some fats are more likely to raise your cholesterol levels.
Polyunsaturated fats and monounsaturated fats can be found in olive oil, rapeseed oil or sunflower oil. Unlike saturated fat, these fats will not raise your cholesterol levels. However they will still cause you to gain weight if you eat too much. Amount of fat per 100g Less than 3g total fat or 1g saturated fat Between 320g total fat or 15g saturated fat More than 20g total fat or 5g saturated fat These foods are a good choice Eat small amounts occasionally Avoid these completely
B L O O D P R E S S U R E A S S O C I AT I O N
H E A LT H Y E AT I N G A N D B L O O D P R E S S U R E
N A D I N E S S T O RY
Nadine was diagnosed with high blood pressure following the birth of her youngest child. She says the diagnosis changed her life, in particular her diet.
My doctor recommended I try a no-salt diet, which was very hard at first but gradually my taste buds adjusted. In general, I have had to learn to be much more aware of what I am eating. It took a while to get used to, and at the start, shopping would take twice as long because I had to check the labels on everything I bought. I also had to learn to add different things to bring out the flavour in my food. My family helps to keep me on the right track, and my daughters are always there to remind me what I should and shouldnt eat! It has been hard changing my diet, but I know Im eating better now, and its encouraged me to try new foods and recipes.
For more information, please contact: The Blood Pressure Association + Address: 60 Cranmer Terrace, London SW17 0QS ( Information Line: 0845 241 0989 (11am - 3pm Mon to Fri) : Website: www.bpassoc.org.uk
The Blood Pressure Association is a Charity registered in England and Wales. Registered Charity No. 1058944 Company Limited by Guarantee registered in England and Wales. Company No. 03251531. Registered Office at: 60 Cranmer Terrace, London SW17 0QS