(Brighton & Hove Resources)

Managing high blood pressure often begins with simple yet effective lifestyle changes. By making small adjustments to your daily routine, you can significantly improve your health and even reduce or supplement the need for medication. Here are key steps you can take, along with local support available to help you on your journey.

1. Eat a Healthy Diet & Reduce Salt

• Goal: Keep your salt intake under 6g per day (about 1 teaspoon).
• Tip: Focus on cooking fresh meals and limiting processed foods.
• Eat More: Fruits, vegetables, whole grains, and lean proteins.

Local Support:

• Brighton & Hove Healthy Lifestyles Team – Nutrition & Weight Support (self-referral or call 01273 294589)
• Brighton & Hove Food Partnership – Cookery Classes & Healthy Recipes

2. Cut Back on Alcohol

• Goal: Limit alcohol to 14 units per week, spread across several days.
• Tip: Include alcohol-free days to help reduce your intake.

Local Support:

• Healthy Lifestyles Team – Alcohol Support
• Change Grow Live – Alcohol Services Brighton

3. Achieve a Healthy Weight

• Goal: A 5-10% weight loss can significantly lower blood pressure.
• Tip: Aim for gradual, sustainable changes to your diet and activity levels.

Local Support:

• Gloji Brighton & Hove – Free 12-Week Weight Loss Programmes
• Healthy Lifestyles Team – Weight Coaching

4. Exercise Regularly

• Goal: Aim for 150 minutes of moderate exercise each week (e.g., brisk walking, cycling).
• Tip: Include strength exercises twice a week to build muscle and improve overall fitness.

Local Support:

• Active for Life – Free & Low-Cost Exercise Classes
• Brighton & Hove Healthwalks – Free Guided Walks

5. Cut Down on Caffeine

• Goal: Limit your intake to 2-3 cups of coffee or tea per day.
• Tip: Swap to decaf or herbal teas to reduce caffeine’s effects on your blood pressure.

6. Stop Smoking

• Goal: Quitting smoking improves blood pressure and boosts heart health.
• Tip: Seek help if needed to stop smoking for good.

Local Support:

• Help to Stop Smoking – Brighton & Hove

7. Reduce Stress & Improve Sleep

• Goal: Practice mindfulness, relaxation techniques, and aim for 7-9 hours of quality sleep each night.
• Tip: Set a regular sleep routine and manage stress through breathing exercises or hobbies you enjoy.

Local Support:

• Brighton & Hove Wellbeing Service – Talking Therapies (Self-Referral)
• Together Co – Social Prescribing

8. Monitor Your Blood Pressure

• Goal: Regularly monitor your blood pressure at home (if you have a monitor), or ask for readings at your local pharmacy or GP practice.
• Tip: Keep a record of your readings and share them with your healthcare provider to track your progress.

Need Help?

Making lifestyle changes can be challenging, but you don’t have to do it alone. Reach out to the local resources listed above for free support, or speak with your healthcare provider to create a personalized plan. Together, we can work toward better heart health!

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