In the UK, an estimated 1 in 3 adults has high blood pressure. However, less than half have been diagnosed and/or are receiving treatment.
In light of Know Your Numbers Week (8th – 14th September), health experts are encouraging Brits to get checked and make simple lifestyle changes to prevent serious health issues, such as heart attacks and strokes.
Dr Rupa Parmar, GP and Medical Director of Midland Health, said: “Unfortunately, many people with high blood pressure rarely experience symptoms, and the only way to confirm you have the condition is to get checked.
“In some cases, the first time people find out they have high blood pressure is when they experience a potentially life-threatening health scare. But the good news is that most cases are preventable by knowing your numbers and making lifestyle changes to keep life ticking over as normal.”
Move your body regularly
You don’t need to run marathons to see benefits. Ideally, you should aim for at least 150 minutes of moderate activity a week, in chunks of at least 10 minutes or more. Walking, cycling, swimming, or even gardening can all help to lower your blood pressure and improve heart health.
Maintain a healthy weight
Carrying extra weight puts extra strain on the heart. For some people, losing even a small amount of weight is enough to bring their blood pressure back to a safe level. Combining regular exercise with balanced eating is the most sustainable way to achieve this.
Eat well and cut the salt
A balanced diet is essential for heart health. Aim for at least five portions of fruit and vegetables each day, include wholegrains, lean proteins, and limit processed foods. Salt is one of the biggest culprits when it comes to raising blood pressure, so it’s best to cut down on adding it at the table and watch out for hidden salt in packaged foods.
Drink less alcohol and quit smoking
If you drink, stick to the recommended limit of no more than 14 units per week, spread your drinking over three or more days, and aim for alcohol-free days. Similarly, if you smoke, quitting is one of the best things you can do for not only your blood pressure, but your overall health too.
Don’t forget sleep and stress
Poor sleep and high stress levels can both contribute to raised blood pressure. Prioritising rest, relaxation, and stress-management techniques such as mindfulness, deep breathing, yoga, or simply taking time out can help to support your long-term heart health.
Take medication as prescribed
Lifestyle changes go a long way, but many people will still need medication to keep their blood pressure under control. You should always take your medicines exactly as prescribed, and never stop without speaking to your GP first.
