This document outlines 7 secrets to beating the silent killer, which refers to high blood pressure. The secrets include knowing your blood pressure and cholesterol numbers; eating a healthier diet high in fruits and vegetables, unsaturated fats, and water while limiting alcohol and salt; maintaining a healthy weight through slow weight loss; exercising for at least 30 minutes daily; and quitting smoking. Overall health and wellbeing is also emphasized through managing stress, balancing work and play, and getting quality sleep.

1. 7 Secrets to beat
the Silent Killer
Katy Gordon

2. Know Your Numbers!
Check your blood pressure regularly
And your cholesterol levels
Get your HbA1c checked
And know what your latest numbers are and if
they are at the right levels

3. Eat more healthily
Eat more unsaturated fats
Eat at least 5 portions of fruit & veg
Eat more portions of veg than fruit
Drink less alcohol
Avoid binge drinking
Drink more water
Have ≥ 2 consecutive alcohol free days each
week

4. Healthy cooking tips!
Grill food rather than fry it
Use more pulses & vegetables in casseroles
Use a non-stick pan & avoid adding extra fat or
oil
Eat more white meat than red meat
Eat more portions of oily fish [NOT fish & chips!]
Cut the fat off where possible & do not eat it
If roasting meat use a rack so the fat can run off

5. Salt is bad for You!
Cut down your salt intake or cut salt out
completely
Don’t use salt supplements such as LoSalt
Be aware of hidden salt in foods by
Making sure you understand food labelling so
you can easily identify which foods are high in
salt
Reduce the amount of processed foods,
sausages, bacon, ready meals etc

6. Maintain a healthy weight
Lose weight if you are overweight
Don’t crash diet
Lose weight slowly & steadily – ideally 1 – 2kg
each week
Being at a healthy weight will protect your
back, and hip & knee joints

7. Take more exercise
 ≥ 30 minutes of moderate exercise at least 5 x week
 Getting cardiovascularly fit & an ideal weight will also
reduce your blood pressure
 Do not overestimate your current fitness level
 Myth busting – ‘no pain, no gain’ is not good for you
 Start by walking a bit more each day – use the stairs,
get off the bus one stop earlier & walk etc
 Have a fitness assessment an exercise programme that
is specifically designed for YOU

8. STOP SMOKING!
You know it makes sense!!!

9. General Health & Wellbeing
Manage & reduce your stress levels effectively
Maintain a balance between work, play and
your health
Get at least 7 hours sleep each night
1 hour’s sleep before midnight is worth 2
hours’ sleep after midnight