Improving and preventing high blood pressure

If you are at high risk of type 2 diabetes, it is crucial to prioritise your overall health, including controlling your blood pressure. High blood pressure is experienced by approximately 80% of people with type 2 diabetes. By maintaining a healthy lifestyle, you can significantly reduce your risk of developing type 2 diabetes and related complications. Here's what you need to know and why it's vital:

High blood pressure for people at risk of type 2 diabetes

High blood pressure and being at risk of type 2 diabetes both increase the risk of similar health problems, such as heart disease, stroke, and kidney disease. 

If you have diabetes and high blood pressure together, your chances of developing complications, such as problems with your heart, feet, eyes, and kidneys, become even greater.

Tips for Managing Your Blood Pressure

Changes to your lifestyle can be very effective to reduce your blood pressure. If you are at high risk of type 2 diabetes and want to control your blood pressure effectively, consider the following strategies:

1. Adopt a Healthy Diet: Focus on consuming a nutritious diet that is low in salt and high in fruits and vegetables. Excessive salt intake can raise your blood pressure, so minimising your consumption is helpful.

2. Limit Alcohol Intake: Alcohol consumption can elevate your blood pressure. To maintain healthy levels, it is recommended to stay within the recommended limit of 14 units per week.

3. Maintain a Healthy Weight: Excess weight strains your heart and circulatory system, leading to higher blood pressure. Achieving or maintaining a healthy weight through a combination of a balanced diet and regular exercise can reduce your blood pressure.

4. Stay Physically Active: Engaging in regular physical activity keeps your heart and blood vessels in good condition and can lower your blood pressure.

5. Reduce Caffeine Intake: Consuming more than four cups of coffee per day may increase your blood pressure. Be mindful of your caffeine consumption and consider switching to decaffeinated options.

6. Quit Smoking: Although smoking itself may not cause high blood pressure, it significantly heightens the risk of heart attacks and strokes. Quitting smoking is crucial for overall cardiovascular health.

7. Prioritise Sleep: Chronic lack of sleep has been linked to elevated blood pressure levels. Aim to get at least six hours of quality sleep each night to help maintain healthy blood pressure.

Medication for high blood pressure

Many people take medication to treat blood pressure, but your healthcare team will advise you on this after you have been tested.

So why not be healthier now and keep your blood pressure in check.