Overwhelmed by diet plan

Dear Betsy, I have been told I have high blood pressure. The doctor says he wants me to try to control it with diet and exercise before giving me tablets.

He says I need to lose weight and stop smoking. I am fifty nine years old, don't like exercise and don't want to give up my glass of wine with dinner.

The dietician at the hospital gave me a diet sheet but I find it all so overwhelming and don't know where to start. I am a bachelor and live alone so can you give me some easy advice.

HG.

Dear HG,

The good news is that you have the opportunity to improve your blood pressure without having to take medication.

At your age, it is easy to have developed bad habits over the years and get stuck in a 'lifestyle rut'.

Living alone has its advantages too. You don't have to consider anyone else when slimming and cooking or altering your lifestyle. This is the important part, HG, altering your lifestyle.

Let's begin with losing weight. Even losing three kilos can make a big difference to your body. Just try taking three kilos of sugar and popping it in a backpack and carrying it around all day and you have some idea of what I mean.

The stress on your joints alone will give you a wake up call. Your current health status can accelerate the ageing process and put you at risk of developing diabetes and other health conditions, so commit to making lifestyle changes now.

I know that thinking about this can be overwhelming and enough to send you reaching for the fags and booze, but taking things a step at a time will help you reach your health goals easily and effectively.

First of all I would suggest you simply begin by walking for 30 minutes five times a week.

There is no need to join an expensive gym as the weather right now is perfect for a brisk walk. Brisk is the important word here, meandering slowly along the corniche is not sufficient. You should be able to slightly be breathless but still able to hold a conversation.

Wear sensible sports shoes with socks and take along your iPod too with some favourite music to help inspire you. Walk with an exaggerated stride, swinging your arms and relaxing your shoulders.

Do this for a couple of weeks and you will begin to feel so much better that you won't want to miss your walks.

Dieting does not mean starving. You need to make simple and effective changes in your diet that you can maintain for the rest of your life, rather than follow a restricted weight loss diet for a couple of weeks that sends you running to the fridge in desperation.

Reducing carbohydrates, increasing fresh fruit, vegetables and salads and eating high quality protein will all produce results.

How you cook your food is very important too. Forget deep frying and focus on grilling or oven baking. It is not a good idea to cut oils out of your diet altogether, as we do need them. Use olive oil for cooking and mix it with some lemon juice and black pepper and garlic for a delicious salad dressing.

A glass of red wine with your dinner can in fact be beneficial for your health. The secret is to stop at one glass. Drinking at least one-and-a-half to two litres of still mineral water a day will also help accelerate weight loss and improve your overall health.

Cut salt out of your diet as much as possible, by not adding it to food and reading food and drink labels carefully. Even some mineral waters can be high in sodium, so opt for the lower sodium one such as Highland Spring, Evian and Volvic.

Smoking is so bad on so many levels, and this will be your biggest challenge. You must want to stop smoking to be successful.

Try cutting down at first and ask your doctor about help. I think that once you alter your diet and begin exercising regularly, you will be less likely to smoke so much and the feelings of wellbeing that your new lifestyle produces may be enough to help you throw the fags away forever.

Promise yourself little treats each week or whenever you reach small targets, such as losing every three kilos. Kill two birds with one stone and book a professional aromatherapy massage.

This will not only help you feel good, but it can also help lower your blood pressure, especially if the therapist uses a pure lavender oil. Ask him not to use oils containing rosemary, as this can elevate your blood pressure.

IF YOU ONLY DO ONE THING THIS WEEK

Celebrate Bahrain's Women's Day by thanking all the women in your life. Your mother, sister, wife, friend, colleague, they all deserve a big thank you from both sexes.

Women are the glue that holds society together, let them know they are cherished and valued.

Show your appreciation with a kiss, a hug, some flowers, a thoughtful gesture, a few words of heartfelt kindness.

This time last year I wrote about several women that I found inspirational. Some of them are not with us this year. Take the opportunity to say a simple 'thank you' while you still can.