Stay Hydrated

Hydration for Healthy Blood Pressure

Staying hydrated is one of the simplest things you can do to support your heart and keep your blood pressure balanced. Water helps your body maintain the right amount of blood volume, which is key for healthy circulation and blood pressure regulation.

When you’re dehydrated, your blood can thicken slightly, making your heart work harder to pump it around your body. This extra effort can cause your blood pressure to rise temporarily, so keeping well hydrated is a small but powerful way to look after your heart health every day.

You don’t need to drink gallons at once, try starting your day with a large glass of water then continue sipping water during the day. If plain water feels a bit boring sometimes, try herbal teas, or add fresh fruit like lemon, cucumber, or berries to your water for a natural, refreshing twist.

Foods with high water content, such as cucumbers, watermelon, oranges and strawberries, also help keep you hydrated and provide extra vitamins and minerals to support your wellbeing.

Do you find it easy to stay hydrated?

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Stay Hydrated

Sleep Your Way to Lower Numbers

We all know a good night’s sleep leaves us feeling refreshed and ready to take on the day, but did you know it also plays a big part in keeping your blood pressure healthy?

Poor sleep or not enough quality rest can actually cause your blood pressure to rise over time. When you don’t sleep well, your body produces more stress hormones that keep your heart working harder than it needs to.

So, what can you do to improve your sleep and, in turn, support your heart? Try these simple tips:

🌙 Stick to a regular bedtime — going to bed and waking up at the same time helps your body’s natural clock stay in sync.

🌙 Wind down before bed with calming activities — gentle Pilates stretches, deep breathing, or reading a book can help signal to your body it’s time to relax.

🌙 Limit screens at least 30 minutes before sleep — the blue light from phones and tablets can interfere with your sleep hormones.

🌙 Create a comfy, peaceful sleep environment — think cool, dark and quiet, with cosy bedding that you love.

Even just 10 minutes of a gentle Pilates stretch before bed can help ease muscle tension and calm your mind, setting you up for a deeper, more restful sleep.

Your heart and your whole body will thank you for prioritising rest and better sleep can mean better blood pressure too.

How do you like to wind down for a good night’s sleep?

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Sleep Your Way to Lower Numbers

Eat Smart for Your Heart

What we eat plays a big role in managing our blood pressure and it doesn’t have to be complicated or boring! Small, smart changes to your diet can make a real difference to your heart health and how your numbers look on the monitor.

One key nutrient to keep in mind is potassium. It helps balance out the effects of sodium (salt) in your body, so foods rich in potassium can support healthy blood pressure. Think of bananas, sweet potatoes, spinach, beans, and even some fruits like oranges and apricots.

Another simple swap is to choose fresh, whole foods over processed options, which often contain hidden salt and additives that can sneakily raise your blood pressure. Season your meals with herbs, spices, lemon or garlic instead of reaching for the salt shaker, you can still add flavour and keep your heart happy.

Don’t forget about hydration too, drinking plenty of water supports all your body’s systems, including your heart.

Remember, it’s about progress, not perfection. Adding a few extra servings of fruit and veg each day, or trying one new herb in your cooking this week, are brilliant steps towards a healthier heart and balanced blood pressure.

What’s one small change you’ll make to your meals this week? 🍎🥦💚

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Eat smart for your heart