Experts are warning that nearly five million people in the UK are unknowingly living with high blood pressure, a condition often called the 'silent killer' because it typically has no symptoms. The British Heart Foundation (BHF) has issued an eight-step checklist to help people manage or reduce their blood pressure and lower their risk of heart attack, stroke, and kidney damage.
Professor Bryan Williams, chief scientific and medical officer at the BHF, stressed the importance of getting checked: 'The only way of being sure you don't have high blood pressure is to get it checked, it is simple to do.' Free blood pressure checks are available at GP surgeries, pharmacies, and even some supermarkets and betting shops. Tesco has partnered with the BHF to offer free checks at 350 pharmacies across the UK.
The BHF recommends regular moderate-intensity exercise, such as brisk walking, for at least 150 minutes per week. Aerobic exercise is particularly effective for lowering blood pressure, while strength training can make aerobic exercise easier. The BHF website offers free 10-minute exercise videos for all fitness levels.
Dietary changes can also help. Beetroot, spinach, celery, kale, bananas, and strawberries are rich in nitrates, which may lower blood pressure. Potassium, found in all fruits and vegetables, is also beneficial. The BHF advises getting potassium from food rather than supplements, as too much can affect heart rhythm. Low-fat dairy products, which contain calcium, can also help reduce blood pressure.
For those diagnosed with high blood pressure, the BHF suggests adopting the DASH diet (Dietary Approaches to Stop Hypertension), which has been proven effective in numerous studies. Reducing salt intake is another key step in managing the condition.
