Practical Tips from Monkbar Pharmacy, York

If you’ve been told your blood pressure is a little high—or you’re just trying to keep it in a healthy range—there’s good news: you can take steps to lower it yourself, often without the need for medication.

At Monkbar Pharmacy, we regularly support people in managing their blood pressure as part of the NHS Hypertension Case-Finding Service. Here are some simple, proven lifestyle changes that can help bring your numbers down.

🏃‍♂️ 1. Get Moving

Regular physical activity helps your heart work more efficiently, lowering the force on your arteries.

✅ Aim for:

  • 150 minutes of moderate exercise per week (e.g. brisk walking, cycling, swimming)
  • Or just 30 minutes a day, most days of the week

Even short walks count—start small and build up.

🍽️ 2. Eat a Heart-Healthy Diet

What you eat has a huge impact on your blood pressure.

✅ Focus on:

  • Plenty of fruit and vegetables
  • Whole grains, beans, and pulses
  • Low-fat dairy products
  • Lean proteins, like chicken, fish, or plant-based options
  • Foods rich in potassium (bananas, spinach, sweet potatoes) to help balance sodium

❌ Reduce:

  • Processed foods
  • High salt content
  • Saturated fats
Eatwell Guide

🧂 3. Cut Down on Salt

Salt is one of the biggest contributors to high blood pressure.

✅ Tips:

  • Try not to exceed 6g of salt per day (around 1 teaspoon)
  • Read food labels—some “healthy” options can be surprisingly salty
  • Use herbs and spices for flavour instead of salt

🍷 4. Watch Your Alcohol Intake

Too much alcohol can raise your blood pressure and damage your heart.

✅ Stick to:

  • 14 units or less per week
  • Spread over several days
  • Include alcohol-free days

🚭 5. Stop Smoking

Smoking damages your arteries and raises blood pressure immediately after each cigarette.

✅ If you smoke, we can signpost you to local support to help you quit.

Remember, every cigarette you DON’T smoke is a big helping had to your health.

🧘 6. Manage Stress

Chronic stress can contribute to high blood pressure.

✅ Try:

  • Deep breathing or mindfulness
  • Walking in nature
  • Cutting down on screen time
  • Saying no to things that overwhelm you
  • Talk to a friend
  • Even a few minutes of calm can make a difference.

⚖️ 7. Maintain a Healthy Weight

If you’re overweight, losing even a small amount of weight can have a big impact on your blood pressure.

✅ Focus on gradual, sustainable changes—crash diets don’t work long-term. Ask our pharmacy team about healthy weight loss support if needed.

 🩺 Know Your Numbers: Get Checked at Monkbar Pharmacy

We offer free blood pressure checks for adults aged 40 and over as part of the NHS Hypertension Case-Finding Service.

Even if you feel fine, high blood pressure often has no symptoms—a quick check could help prevent serious health problems and it only takes 10 minutes.

📍 Drop in to our York pharmacy

📅 Book online here

You have the power to take control of your blood pressure—naturally, safely, and with support. Start today.

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