High blood pressure is very common, especially in older adults. (Image: Getty)
Millions of people across the UK could be living with a ‘silent killer’ without even knowing it, the British Heart Foundation has warned. According to the latest figures, around 16 million people in the UK are estimated to have high blood pressure but almost five million of them don’t know they have it. High blood pressure, also called hypertension, can lead to serious problems like heart attacks or strokes. There are usually no symptoms, so you may not realise you have it.
Rarely, high blood pressure can cause symptoms such as headaches, blurred vision or chest pain. However, the NHS has stressed that the only way to find out if you have high blood pressure is to get your blood pressure checked. Things that increase your chances of having high blood pressure include your age, having an unhealthy diet and particularly one that is high in salt, being overweight, drinking too much alcohol, smoking, and having close relatives with high blood pressure. Being under stress for a long period of time can also contribute to raised blood pressure.
Many people have high blood pressure without realising it. (Image: Getty)
Professor Bryan Williams, the British Heart Foundation’s Chief Scientific and Medical Officer, said: “High blood pressure is known as the silent killer for good reason as it usually doesn’t cause any symptoms. All too often I see patients who have suffered serious heart disease or stroke caused by their high blood pressure and they had no idea their blood pressure had been elevated, probably for many years.”
He said that the “only way of being sure you don’t have high blood pressure is to get it checked”, adding that “it is simple to do” and the “sooner you know your numbers, the sooner doctors can decide whether treatment is needed to reduce your future risk of heart disease, kidney disease, stroke and dementia.”
Lifestyle changes and blood pressure medicines can help you stay healthy. The British Heart Foundation has shared a list of eight easy steps that can help manage or lower your blood pressure.
1. Check your blood pressure
The only way to know whether you have high blood pressure is to have it measured. Many pharmacies offer free blood pressure checks for people aged 40 or over. The NHS has a useful tool that can help you find your nearest pharmacy that offers free blood pressure checks. Some workplaces also offer blood pressure checks. If you are concerned about your blood pressure, you can speak to your GP or pharmacist about monitoring it at home.
The NHS states that you should get get your blood pressure checked at a pharmacy or GP surgery if:
- you think you might have high blood pressure or might be at risk of having high blood pressure
- you’re aged 40 or over and have not had your blood pressure checked for more than 5 years
2. Do regular exercise
Aim to do some moderate-intensity activity every day. It doesn’t have to be for long – even 10 minutes will help keep your heart and blood pressure healthy. Eventually you should build up to at least 150 minutes of moderate exercise a week, or 75 minutes of vigorous exercise.
Aerobic exercise is best for lowering your blood pressure and heart rate at rest, while strength exercises will help strengthen your muscles to make aerobic exercise easier. The British Heart Foundation recommends a combination of both every week, in addition to some balance and stretching exercises.
3. Eat at least five portions of fruit and veg a day
Aim to eat at least five portions of fruit and vegetables every day. Some research has suggested that beetroot and beetroot juice may help with blood pressure, while other foods containing nitrates include spinach, celery and kale.
Fruit and vegetables are also sources of potassium, which can help support healthy blood pressure. The British Heart Foundation advises getting potassium through your diet rather than through your supplements.
4. Include dairy in your diet
Including milk and dairy foods as part of a healthy, balanced diet can help lower blood pressure, according to the British Heart Foundation. Dairy products contain a complex combination of nutrients, including calcium which has been linked to blood pressure reduction. Choosing low-fat options helps you avoid eating too much saturated fat, which can be harmful for your heart.
It added that if you’ve been diagnosed with high blood pressure, consider adopting the DASH diet (Dietary Approaches to Stop Hypertension).
5. Cut down on salt
Eating too much salt can contribute to high blood pressure. The average working-age adult in England eats an average 8.4g of salt per day. That’s 40% more than the Government’s recommended maximum of 6g, which is around one teaspoon.
Much of the salt in our diets can come from processed and packaged foods, meaning it isn’t always obvious how much we are consuming. Cutting back on foods such as crisps, salty sauces, pickles and processed meats including bacon, ham and sausages can help reduce salt intake. Checking food labels can also help you keep track of how much salt you’re eating.
6. Drink in moderation
If you drink alcohol, the NHS recommendation is to avoid regularly drinking more than 14 units a week.
It’s also recommended to spread drinking over three or more days rather than consuming large amounts in a short period, with several alcohol-free days each week.
7. Manage your weight
For some people, losing weight is all they need to do to lower their blood pressure to a normal level, the BHF has said. It recommends making small but realistic changes to your lifestyle rather than following an extreme weight loss plan or restrictive diet.
The BHF added: “Set yourself achievable weight loss goals, such as initially aiming to lose 10 per cent of your body weight. This will have big health benefits, even if your weight is still classed as overweight or obese afterwards.”
8. Take medicines as prescribed
If you’ve been diagnosed with high blood pressure or your doctor has said you may be at risk, you may be prescribed medicine to help control it. Always take your medicines as prescribed, and don’t stop taking them without consulting your GP first.
The NHS says that a GP will usually prescribe medicine for high blood pressure if:
- your blood pressure is very high
- you’re at higher risk of problems linked to high blood pressure, such as a heart attack or stroke
- your blood pressure is still high after making healthy lifestyle changes
There are lots of different medicines for high blood pressure. The medicine recommended for you depends on things like how high your blood pressure is, your age and your ethnicity. Most blood pressure medicines are taken as tablets once a day. You may need to take more than one medicine to keep your blood pressure under control.
This story originally appeared on Express.co.uk
