All areas have a free local NHS Stop Smoking Service which

Physical Activity can help you find your best way of stopping, providing the
medication and support you need. You are up to four times
Achieving 30 minutes of moderate intensity physical activity more likely to quit if you use NHS support than if you go it
on 5 days of the week helps prevent and manage over 20 alone. To find your local service, call the NHS Smoking
chronic diseases, including heart disease, stroke, diabetes Helpline on 0300 123 1044, go to [Link]/smokefree
and kidney disease, some cancers and depression. or ask your healthcare professional to refer you to your local
service.
Moderate intensity means how hard your body is working
Everyone is at risk of developing diabetes, heart disease, when you are being physically active. You should still be Healthy Eating
kidney disease, stroke and dementia, and developing one of able to talk but your breathing will be quicker and deeper,
these conditions could increase your risk of developing your body will be warming up and your heart will be beating A healthy and balanced diet, which includes at least five
another in the future. Your risk increases with age. There faster than normal but not racing. portions of fruit and vegetables a day, is important to reach
are also certain things that will put you at even greater risk, or maintain a healthy weight and lifestyle.
which are discussed below. Starting to become more active is about gradually building
up the amount you do and most importantly doing an activity Cut saturated fat
The good news is that these conditions can often be that you enjoy which fits into your everyday life. Choose lean cuts of meat & trim off extra fat before cooking.
prevented. The tests that you have had as part of your NHS Bake, steam, poach or grill rather than fry or roast.
Health Check will help you and your healthcare professional The good news is that there are lots of different ways to Check food labels for saturated fat content.
discuss changes that you might need to make to reduce become active and benefit your health: from walking to Use less meat and instead add bulk to sauces and stews
your risk of developing diabetes, heart disease, kidney dancing; gardening to swimming; yoga to football, there will with vegetables or beans.
disease, stroke and dementia. Use this leaflet to review your be an activity there for you. Go to Choose lower-fat dairy products, such as skimmed milk and
results and set goals for improving your lifestyle if [Link] for opportunities to lower-fat yoghurt.
necessary. become more active in your local area.

Alcohol Watch your salt intake

Too much salt can cause raised blood pressure. High blood
Health problems related to alcohol consumption can take pressure is called the silent killer as it often has no
many years to develop, allowing people to believe there are symptoms, and if you have high blood pressure you are
no negative impacts to their alcohol intake. Regular drinking three times more likely to develop heart disease or have a
above the recommended daily limits can seriously impact stroke. One easy way to eat less salt is to stop adding extra
your health and be a significant component of weight gain, salt to your food during cooking and at the dinner table.
even if you don’t get drunk or binge drink. Also, read food labels to avoid foods that are high in salt.
Your Results High is more than 1.5g salt per 100g (or 0.6g sodium). For
Risks include liver problems, reduced fertility & high blood healthy tasty recipes visit [Link]
pressure with risks increasing the more you drink. families/recipes/
Mr Monteiro Netto Recommended guidelines are now the same for men and
women. Drinking no more than 14 units a week, spreading
Date of Birth: 09 Jan 1985 your alcohol intake evenly across the week and having
NHS Number: 725 663 6377 several drink free days each week will reduce your risk. Body Mass Index Test
Smoking BMI is a measure of whether you are a healthy weight for
Date of Health Check: 16 Jan 2025 your height. However, it is only a guide and, for some
If you smoke you should be offered support and advice as people, BMI may not take into account things like being
part of your NHS Health Check. Smoking increases the risks particularly muscular.
associated with high blood pressure and raised cholesterol.
The great news is that you can reduce your risk over a Your BMI = 21.75 Kg/m²
period of time by stopping. Your Height = 1.78 m
Your Weight = 68.9 Kg
A BMI less than 18.5 is in the underweight range Start off with one or two changes that you could make to
A BMI between 18.5 and 24.9 is in the healthy range Total Cholesterol = 5.7 mmol/L, 14/01/25 improve your health. Remember that small changes to your
A BMI between 25 and 29.9 is in the overweight range HDL (Good Cholesterol) = 1 mmol/L, 14/01/25 lifestyle can make a big difference to your health.
A BMI of 30 or more is in the obese range Cholesterol:HDL Ratio = 5.7, 14 Jan 2025
What would you like to achieve?
If your family background is South Asian, Chinese, other A Total Cholesterol should be 5 or less.
Asian, Middle Eastern, Black African or African-Caribbean, Cholesterol:HDLratio should be as low as possible under 6.
then your BMI threshold lowers to:
If your results are high, your healthcare professional will give What small thing can you commit to changing?
A BMI between 23 and 27.4 is in the overweight range you advice about how to improve this. They may also
A BMI of 27.5 or more is in the obese range consider prescribing you cholesterol-lowering drugs.
If you do not have a high cholesterol level, you may still want
If your BMI is high, your healthcare professional can provide to take action to prevent it increasing by eating a healthy, How can you measure it?
you with advice and support on losing weight and reducing balanced diet that is low in saturated fat.
your BMI. Also, there is lots of advice and support on
[Link]/nhshealthcheck Diabetes – HbA1c How will you know if you’re successful?
Blood Pressure The Hba1c test is not routinely done unless you are at an
increased risk of diabetes. Please discuss this further with
Two measurements are used to assess blood pressure: your HCA or Nurse.
Systolic pressure is the pressure exerted when your heart What might get in the way?
pumps, forcing blood through your arteries Your Hba1c = 35 mmol/mol
Diastolic pressure is the pressure exerted when your heart
is at rest, between beats
An HbA1c less than 42 is ideal
How will you stop that happening?
The result is usually described as, for example, ‘140 over 90’ An HbA1c of 42 or more is high
meaning a systolic pressure of 140mmHg and a diastolic
pressure of 90mmHg. This would be written: 140/90mmHg. Cardiovascular Disease Risk Score
Who can help you?
Your Blood Pressure = 140 / 88 mmHg Your Cardiovascular Disease (CVD) Risk score has been
calculated by using all the information that has been
A blood pressure less than 140/90 is ideal collected about you.
A blood pressure more than 140/90 is high Additional goals?
Your CVD Risk Score = 2.15 %
High blood pressure can be treated or prevented by making
changes to your lifestyle, such as exercising more regularly, A CVD Risk Score < 10% is low risk
eating a healthier diet and cutting back on your consumption A CVD Risk Score > 10% is high risk I agree to these goals.
of alcohol. Medicines are also available that can help lower
your blood pressure. Your healthcare professional will If your risk is moderate or high you are at an increased risk
advise you about this. You will be given advice about of a heart attack or stroke in the next 10 years. You may be
making changes to your lifestyle, and you can visit given medicines or offered support to help reduce your risk. Signed
[Link]/nhshealthcheck Whatever your result though, even if your risk is assessed
as being low, you will be given advice about staying healthy. Date
Cholesterol Your Goals
Cholesterol is a fat that is carried around your body in the
blood. It is vital that you have enough of it in your body to Use these pages to set yourself some goals to work towards
work properly. But too much cholesterol can cause your
arteries to become blocked, increasing your risk of heart
disease and stroke.