Around 5 million adults aged 18 to 64 in the UK may have high blood pressure without knowing it. High blood pressure can increase the risk of serious health problems, including heart attacks, strokes and kidney disease. It usually does not make you feel unwell. That’s why it’s important to get your blood pressure checked regularly.
Once you ‘know your numbers’, you can get support to bring your blood pressure under control and prevent these diseases. Checking your blood pressure is quick, simple and painless. If you have access to a blood pressure monitor, you can test yourself at home. You can also get it checked for free at many pharmacies or at your GP surgery: this service is aimed at people over 40. Contact your local pharmacy or GP for more information.
It’s never too late to lower your blood pressure. Here are some tips:
- Cut down on salt. Eating less salt is the quickest way to lower your blood pressure. Watch out for processed foods and meats, ready meals, pasta sauces, tinned or instant soups, crisps and biscuits as they can contain a lot of salt. Use little salt when cooking and limit stock cubes, gravy and soy sauce. Check food labels and choose foods with a green traffic light for salt when you can. Aim for less than 6g of salt each day.
- Eat at least five portions of fruit and vegetables every day.
- Watch your weight. Keeping to a healthy weight can help lower or control your blood pressure.
- Exercise regularly. That doesn’t have to mean the gym: how about a regular lunchtime walk? 150 minutes of activities such as walking, swimming, cycling or gardening spread across the week is ideal. If you are unsure about taking up exercise, ask your GP.
- Drink less alcohol. Up to 14 units a week, spread over three or more days (a glass of wine or a pint of beer is 2-3 units).
Visit the Blood Pressure UK website for more information and useful tips.
If you are aged 40 to 74 you may also be eligible for a free NHS Health Check, which can help spot early signs of type 2 diabetes, stroke, kidney disease, heart disease, or dementia. Contact your GP to book.