David’s story: Reducing my salt intake stabilised my blood pressure and transformed my health

NHS Mid and South Essex is raising awareness about managing your blood pressure.

High blood pressure has no symptoms and can cause serious heart and circulatory illnesses.

Take five minutes out of your day to think about your blood pressure.

David, 76, from Castle Point, has seen his health improve significantly since he took up walking and started eating a more balanced diet. He shares his story:

“I’ve had a heart problem for some time, which I manage with medicine. Some of the medicines I take help to treat my high blood pressure.

“In 2019 my wife was diagnosed with Alzheimer’s disease. The stress of becoming a full-time carer and my wife’s hospital stays began to take its toll on my health. My wife now lives in a nursing home where she can get the care she needs. This has been a big relief.

“This change, as well as a recent hospital check-up, has allowed me to focus more on my health. Caring for my wife full-time had taken a lot out of me. I hadn’t realised how much until I stopped.

“My old diet was mainly processed food. I ate a lot of English breakfasts and too much dairy. I’ve always cooked so now I batch cook healthier options. I like all vegetables and chillies. I make Indian curry, Chinese stir fry, and Japanese sauce. I love cured fish, black rice, mixed salads with seafood, and pickled vegetables.

“I cook the vegetables first, add seasoning, no sauce, and put them into containers. Then, I make my sauces in separate containers. I chop salad and put it into a green bag to keep it fresh. I tend to poach my fish in a white wine sauce. This way, I can mix and match. Last year, I made my own chill oil from chillis grown in the garden. My breakfast is mostly fresh fruits and yoghurt. I drink more water too.

“I’ve started walking more and aim for about 8-10km a day. I tend to visit my wife every day and walk to the nursing home. Afterwards, I go to a local social club and then back home. This routine is about 10,000 steps.

“Since walking more, my mind is clearer. It sounds like a lot, but when you wake up at 7am on your own, you must have a routine.

“This has helped my blood pressure, which is much more stable now. I’ve also lost two stone in weight and four inches off my waist.

“The Primary Care Team at my local practice has been very helpful too. My medicines hadn’t been reviewed for some time, so I saw the practice pharmacist. They gave me a good check over and reviewed my recent hospital test results. They are happy with how things are going.”

For more information about blood pressure and your health, speak to your pharmacist or GP.

Find out more about high blood pressure at the NHS Mid and South Essex Invincible Feeling Invisible Danger page.

The British Heart Foundation offers advice about how to watch how much salt you eat and swapping to less salty food options.