Slightly high blood pressure

[Backpackbackpack1010101011]

I have been to the drs recently and they said I have slightly high blood pressure, no health problems now but will effectively me in the future. I now want a total life style overhaul can anyone help? The dr said exercise and healthy eating, what kind of exercise is best and healthy eating what should/should not be eating?

I literally had the same news today... Mine is quite high after me always having low blood pressure before.
I've been asked to take a reading morning and evening each day for a week.
Do you exercise much at the moment? I don't.

Sorry you’ve had the same news, I currently do yoga but going to bring cardio in to a routine, what about you ?

Need to get HR in cardiac zone

Keep an eye on it at home.

Take medication if needed as your priority is protecting your kidneys from high BP.

I am in similar position, am 62, had high reading at an annual review, however I was very stressed after an awful experience at GP surgery the previous week.

My 7 day average came out at 137, slightly higher than 135 they would like, so I’ve been called back. Not sure what to expect, will it be lifestyle changes or straight to medication?

I have already started to cut out salty foods, eg crisps and similar snacks, cheese etc, and cut down on sweet things, plus upped my swimming and started running again. I am overweight so hopefully these combined will help my weight too.

@Bigfish51

What is the cardiac zone for HR? I have a Garmin so guess that I can monitor HR with that when I know what reading to look for

Advice from ChatGPT

1. Diet Changes

DASH diet: Focuses on fruits, vegetables, whole grains, lean proteins, and low-fat dairy. Low in saturated fat and sodium. Reduce sodium: Aim for less than 1,500–2,300 mg per day. Increase potassium: Helps balance sodium—found in bananas, spinach, sweet potatoes, and beans. Limit processed foods: Most of the sodium in diets comes from packaged or restaurant food.

1. Weight Loss

Even a modest weight loss (5–10% of body weight) can significantly lower blood pressure. Belly fat is especially linked to higher BP—waist circumference goals: <40 in (102 cm) for men, <35 in (89 cm) for women.

1. Exercise Regularly

Aim for at least 150 minutes per week of moderate aerobic activity (e.g., brisk walking, swimming, cycling). Add muscle-strengthening activities 2 days per week. Even short bursts of movement during the day help if you're sedentary.

1. Limit Alcohol

Excess alcohol can raise BP. Limit to: 1 drink/day for women 2 drinks/day for men

1. Quit Smoking

Smoking raises blood pressure and damages blood vessels. Quitting improves heart health immediately and long term.

1. Manage Stress

Chronic stress contributes to high BP. Techniques: deep breathing, meditation, yoga, journaling, time in nature, and good sleep hygiene.

1. Improve Sleep

Poor sleep (especially sleep apnea) can increase BP. Aim for 7–9 hours/night and get evaluated for sleep apnea if you snore or feel excessively tired.

1. Monitor at Home

Keep track of your BP to see how lifestyle changes are working. Share readings with your healthcare provider for better management.

Check out the British Heart Foundation website. They have loads of good resources.

Wish mine was near that ..mine is 170/110.

Are you on Meds, and if so which? How old are you

Yep.. certainly am....have been to hypotension clinic. Hospital, doctors...been at it 15 years. I'm 61. Tried lots of different ones...many have side effects. ATM on delofine.

I was given this news as a young woman at a standard health review for the pill.
Did a lot of research, applied it, and it came down to a level they were happy with. Family tendency - dad and bro also struggle.

Stop adding salt to cooking, you get used to it eventually. Avoid obvious high salt foods.

More fruit and veg - I read the guidance was 5 portions because they thought if they made it higher people wouldn't even try. More is better, 8-12.
From then I worked in the basis of at least 2 at every meal and two snacks so it ended up being at least 8, often much more. Specifically including bananas and melon because of the levels of potassium and that's good for it.

Have the meds reduced it at all, sounds like very much like trial and error with different ones.

I had 2 suspected TIAs in my forties so I’m expecting to be put on meds as a precaution, even though it isn’t overly high.

@persisted

Ive never added salt when cooking, and we cook from fresh most days, usually with 2 types of veg, sometimes 3.

However, I am partial to salty snacks, and my fruit intake nosedived after menopause, I just went off it.

I have now cut out the snacks, and am making smoothies with fruit (with banana as a base) plus trying to get blueberries into my breakfast porridge most days. I do like melon, will get one this weekend.

This has definitely been a wake up call for me to cut the unhealthy food out and re start eating more fruit. I hardly drink and never smoked, so 2 positives there.

It was 191 last week. These are new type I'm trying. And it has dropped it. The pharmacist at our doctor's is looking at other types. Having bloods done next week before she adds more. It's definitely trial and error for me.