Thanks for taking part in the heart disease prevention programme. Your results show that your blood pressure is normal and that you are at low risk of developing diabetes and cardiovascular disease over the next decade.
I’ve put together a few tips on staying healthy and continuing the good work!
Regards,
Dr Guy Rughani
GP Partner, Carolside Medical Centre
Keep blood pressure in check
Reduce the salt: flavour food with herbs, spices and lemon and keep total salt under 6 g per day. Processed meats, ready meals and take-aways are the main culprits.
Move daily: 30 minutes of brisk walking, swimming or cycling on five days a week can lower systolic pressure by 5–8 mmHg. Isometric exercises (holding your body still whilst tensing your muscles for set periods of time) are thought to be pretty effective too (Can wall squats and planks lower your blood pressure? – BHF).
Watch the waist: every 1 kg of weight lost trims about 1 mmHg off blood pressure.
Limit alcohol: no more than 14 units a week, with at least two alcohol-free days. An average bottle of wine has 9 units, and a pint of standard strength lager has 2 units.
Relax: paced breathing, yoga or a stroll round Rouken Glen dampens the stress response that tightens arteries.
Local help:
Our local chemists offer BP checks, or you could purchase a home monitor. An average of <140/90 mmHg is a good target.
Prevent (or delay) type 2 diabetes
Healthy plate: fill half with colourful veg and salad, a quarter with whole-grain starchy foods and a quarter with lean protein or pulses.
Cut sugary drinks and fruit juices; switch to water, sugar-free soft drinks or plain tea/coffee.
150 minutes of moderate activity plus two strength sessions each week improves the body’s sensitivity to insulin. Spread the activity over at least three days.
Keep an eye on weight: losing 5–7 % of body-mass halves progression from pre-diabetes to diabetes.
A healthy waist size depends on your gender and ethnicity. It should be:
– less than 80cm (31.5in) for all women
– less than 94cm (37in) for most men
– less than 90cm (35in) for South Asian men.
Try to sleep 7–9 hours – disrupted sleep raises glucose and hunger hormones.
Local help:
Live Active exercise-referral programme at Eastwood and Clarkston leisure sites (self-refer)
NHS GGC Community Weight Management Service – dietitian-led 12-week course (self-refer)
Lower cholesterol and protect your arteries
Swap fats: replace butter, ghee and coconut oil with rapeseed or olive oil. Eat a handful of unsalted nuts most days.
Oats, barley and beans supply soluble fibre that removes LDL (“bad”) cholesterol from the body – aim for 3 g beta-glucan a day (e.g. two bowls of porridge).
Five-a-day fruit & veg: antioxidants prevent LDL from hardening into plaques.
Choose lean meat or oily fish: keep red-meat portions to 350 g cooked weight per week.
Stay active: the same 150 minutes weekly cardio that helps blood pressure also pushes HDL (“good”) cholesterol up.
Local help:
Public Health Nutrition hub
Quit smoking
Set a quit date in the next two weeks and tell friends for accountability.
Use evidence-based aids: nicotine patches plus a fast-acting product (gum, lozenge or spray) or prescription medicines such as varenicline can triple success rates.
Know your triggers – coffee breaks, driving, stress – and plan a replacement routine (deep breathing, walk, sugar-free mint).
The 4 Ds: Delay, Drink water, Deep breathe, Do something else until the urge passes (usually under five minutes).
Track the savings: a 20-a-day smoker banks roughly £4,500 a year – enough for a family holiday.
Local help:
East Renfrewshire Council “Help to Stop Smoking” weekly clinic and phone support