People can help reduce the risk of high blood pressure with seven lifestyle changes, an expert has said. It comes as it was warned that high blood pressure is becoming increasingly common, especially in older adults, and despite this, new data suggests that only around half of people being treated by their GP for it have their condition under control.
Research by the University of Oxford, which involved 1.4 million adults, also found that most people in England living with high blood pressure aren’t aware they have it, which puts them at increased risk of suffering strokes, heart attacks, and premature death. Using data from the Our Future Health programme, researchers estimated that more than one in three adults in England has high blood pressure, 59% of whom don’t know they’ve got it.
Dr Naveed Asif, GP at The London General Practice said: “Most people don’t even know they have high blood pressure because it doesn’t tend to cause symptoms, so it’s often referred to as a ‘silent killer’.
There are mortal dangers of failing to keep on top of blood pressure, but lifestyle changes can have a real impact.
Dr Asif flagged a number of ways to reduce the risks by rethinking things like what you’re eating and how much exercise you’re getting.
Look at your diet
Dr Asif says looking at your diet is “one of the biggest things you can do”. Experts often recommend following a Mediterranean diet as it features various things that promote good heart health.
“The Mediterranean diet comprises of whole foods, fruits, reduced saturated fats and lean meats and avoids processed foods which is great for the heart,” the GP said.
Where your diet is concerned, monitoring your salt intake is also key.
“It’s not just about the table salt you are using while cooking because typically the majority of your salt comes from eating out or processed food, so be mindful about cumulative salt content over the space of a day,” Dr Asif advises.
“Try to see food as medicine by sticking with whole foods and go for unsalted or low salt/healthier options where possible.”
Move regularly
Being active has two crucial benefits, helping you to maintain a healthy weight, whilst strengthening your heart, helping it pump blood more easily and reducing pressure on your arteries.
This in turn helps reduce your blood pressure, according to The British Heart Foundation’s website.
Dr Asif advises keeping it simple, saying: “I always advise my patients to incorporate some kind of movement into their lifestyle everyday, whether that be getting off the bus one stop early, or going up the stairs rather than using a lift.”
Try to choose an activity that raises your heart rate
Dr Asif says where exercise is concerned, it’s a “bonus if you can get your heart rate slightly elevated, work up a sweat and get a bit breathless”.
“When it comes to exercise and movement, consistency over time is key.”
Try to lower stress
Stress and anxiety can be a real strain on your mental health, but can also have profound impacts on your physical health.
Asif explains that when you’re stressed and anxious, “your blood pressure goes up and chronic stress can be detrimental for your health”.
“There’s evidence that suggests that stepping back, closing your eyes and doing some breathing exercises, or even just going for a walk where you just switch off, helps give your body time to relax.
“There’s also an hormonal aspect to this, as it will release hormones that will help protect your heart and blood vessels, but will also improve your mood as a result.”
Prioritise sleep
Insufficient rest, or having poor-quality sleep can also impact how your body regulates blood pressure, the British Heart Foundation says.
“When we’re so busy we don’t always prioritise good-quality sleep and we will wake up tired as a result of it,” Dr Asif says.
“In addition, when we’re not sleeping adequately this will have a negative impact on our body and emotional control for dealing with stress the following day.”
It’s therefore import to ensure you “prioritise sleep and are consistent with your night time routine and with what time you go to bed,” the medical expert added.
Limit alcohol
Cutting down on alcohol and cutting out smoking entirely significantly improves overall cardiovascular health.
“Drinking alcohol is one of the biggest things that the majority of the public will do without realising that over time it’s directly contributing to high blood pressure,” the doctor says.
“So, be mindful that if you’re drinking regularly, your blood pressure is going to rise over time.
Avoid tobacco
“Smoking is also associated with high blood pressure and cardiovascular disease, so giving this up can have a positive impact.”
This story originally appeared on Express.co.uk
