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How to reduce your blood pressure, lose weight and live longer

60 seconds of reading this page could save your life – or the life of someone you love. You could be walking around with dangerously high blood pressure and not have a clue. Doctors call hypertension the ‘silent killer’ for a reason – it has no symptoms. Turning your health around and adding years to your life so you can be there for your family is possible for anyone.

It starts with understanding your risk…

Know your risk of high blood pressure

High blood pressure is a ‘ticking time bomb’ if you don’t take action.

Here are four key risk factors you need to know…

Heart disease – Your risk of a heart attack or stroke increases by 92% with high blood pressure.

Dementia – You are 5x more likely to develop dementia if you have high blood pressure mid-life.

Lower life-expectancy – You are likely to die 5 years younger than people with healthy blood pressure.

Menopause – Your risk of hypertension increases during the perimenopausal period.

The solution to high blood pressure

Science shows that losing weight is the best thing you can do if you have high blood pressure. Dropping just 5-10% of your body weight can cut your risk by up to 65%.

That’s 5kg–10kg for a person weighing 100kg.

Incredibly, the average 50-year-old with hypertension can live three years longer by bringing their blood pressure down to ‘healthy’ levels, Harvard University researchers have shown.

You can do it the natural way without a lifetime on side-effect-ridden medication…

Our scientific approach

We drastically reduced the blood pressure of hypertensive clients through diet and exercise in just 96 days during a pilot study with Cambridge University researchers.

Our methods cut systolic blood pressure levels by over 20mmHg, on average, for the 135 clients with medically-diagnosed high blood pressure in the study.

Even with a 10mmHg reduction in blood pressure you can cut the risk of stroke, heart disease and heart failure by 20%, according to a NICE meta-analysis.

We achieved these remarkable health transformations with four simple principles…

4 steps to successfully lower your high blood pressure

There is no magic to it. You can dramatically reduce your blood pressure and add years to your life, naturally.

Healthy blood pressure is built on 4 key pillars we focus on with every personal training client with high blood pressure at Ultimate Performance…

1. Improve body composition – Obesity accounts for up to 75% of your risk profile. Losing and maintaining a healthy weight through diet and exercise cuts this dramatically.

2. Quality nutrition – Increasing potassium and lowering sodium intake can reduce blood pressure by 8-9 mmHg. Eat minimally-processed foods (low in sodium), fruit, vegetables and potassium-rich grains.

3. Improved sleep – Sleeping 5 hours compared to 7 hours increases blood pressure risk by 50%. Aim for 7-9 hours of good quality sleep per night.

4. Increased daily activity – Walking even 2,000 more steps a day reduces blood pressure by 4 mmHg. Resistance training at least 3x per week can reduce it by 11mmHg.

Our clients prove you can do it too

Reducing your high blood pressure can feel impossible without help, expertise and accountability. We have guided over 25,000 clients – many with blood pressure issues – to life-changing transformations with our data-led personal training program.

It’s not always easy – but the lifelong investment in your health is worth every drop of sweat. Whatever your fitness level or ability you can do it…just like these amazing clients…


Dan beat high blood pressure

Dan has beaten high blood pressure and cholesterol with his 40kg transformation.

The 31-year-old who weighed 117kg on Day 1 is proof you don’t have to be fit to start.

“U.P. and my trainer were invaluable in achieving my results. The amount of support I got all through the 31 weeks that I have been here has been just incredible – all I needed to focus on was following the plan.”

Steve amazed his doctor

Steve’s 21kg weight loss and healthy blood pressure have left his doctor in awe.

Now 54-year-old Steve is no longer a health risk thanks to a personalised diet and targeted weight training plan.

“When I saw my cardiologist a month ago, my blood pressure was 108/65 – he was astonished!

“He had never in his career seen a patient who had lost weight and come off blood pressure medication through a change in their lifestyle.”

Tom got healthy for his children

Tom’s blood pressure is a healthy 120/80 after his 12kg body transformation.

The 40-year-old is happier, more energetic and feels like a healthy role model for his children again.

“I took 40 years to become fat and unhealthy, and then only four months to completely turn things around. I have wished that I had done this a long, long time ago.”

Kath got her diet under control

Kath is fit and fabulous at 59 – and has even halved her blood pressure medication after her 26kg transformation.

Working with a trainer has helped her learn the skills to manage her weight, master her diet and feel in the best of health in her retirement years.

“The difference with U.P. is about accountability and motivation. Normally, things like birthdays or Christmas would throw me right off the track, but this time I was able to get back on the program fairly easily and whatever weight I put on was lost within a couple of days. That just shows it works!”

Invest in your health for life

With our expertise and proven methods you can transform your health and silence the ‘silent killer’.

DISCLAIMER | Results may vary | Results are based on individual circumstances | Timeframes for results are not guaranteed | Willpower is always required!

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