High blood pressure contributes to millions of strokes every year. However, many Brits may be living with the condition without knowing it or doing anything to reduce their risk.
That is why, in light of World Stroke Day (October 29th), Dr Rupa Parmar, is urging Brits, especially those over 40, to get their blood pressure checked and make these simple lifestyle changes.
Dr Parmar said: “High blood pressure is one of the biggest risk factors for stroke. The problem is, it usually has no symptoms, meaning you may feel generally healthy, but still be at risk.
“This silent condition can cause serious damage, especially to the delicate blood vessels in the brain. Over time, this pressure can narrow, harden, or even damage the arteries, making them more prone to clots and ruptures.
“When a clot forms or travels to the brain, it can block the blood flow that keeps brain cells alive, causing a mini stroke. If a weakened blood vessel bursts, it can cause bleeding inside the brain, also known as a haemorrhagic stroke.
“It’s worth noting that even a small reduction in blood pressure can make a big difference. For example, lowering it by just 10 mmHg can cut your risk of stroke by around 27%.”
6 Easy Lifestyle Changes to Reduce Your Risk
“While medication may be the best treatment option for some, it isn’t the only answer. After all, your everyday habits can help you keep your blood pressure in check and your risk of stroke low.”
Here’s what Dr Parmar recommends:
- Eat less salt – If you have a lot of salt in your diet, this will raise your blood pressure. That’s why it’s a good idea to cook with less salt, reducing your intake to just one teaspoon a day, or avoid cooking with salt altogether. It’s also wise to avoid heavily processed foods and pre-prepared meals, making sure to check the ingredients on packets before consuming
- Be more active – Even walking for 30 minutes a day, five days a week, can help your heart and circulation. Plus, the benefits of exercise go beyond physical health. It can also help you get your mind off things and reduce stress, which is a common cause of high blood pressure
- Maintain a healthy weight – Carrying extra weight means your heart has to work harder to pump blood. Research shows that losing just 1kg of body weight can lead to a 1-mm Hg drop in blood pressure
- Eat plenty of fruit and vegetables – You need to make sure you’re eating at least five portions of fruit and vegetables a day. After all, a balanced diet rich in fibre, potassium, and antioxidants helps to support blood vessel health
- Cut down on alcohol – Regular heavy drinking increases blood pressure. It’s advisable to drink no more than 14 units of alcohol per week and space out your drinking, making sure you have a number of drink-free days throughout the week
- Quit smoking – Smoking can damage your blood vessels, reduce the oxygen in your blood and make your blood more likely to clot, increasing your risk of both high blood pressure and stroke. Even second-hand smoke can lead to plaque building up in your arteries, so it’s best to avoid being around tobacco altogether
Check It, Don’t Chance It
Dr Parmar concluded: “It’s crucial to get your levels checked regularly. You can get your blood pressure measured at your GP surgery, local pharmacy, or even at home with a reliable monitor. It takes just a few minutes to check, and a simple test could prevent a devastating stroke.”
