Experts have urged Brits to follow an eight-step health checklist, warning that around five million people are unknowingly living with high blood pressure, a condition often called the 'silent killer'. The British Heart Foundation (BHF) has released straightforward steps to help manage or reduce blood pressure, ranging from free checks to simple food swaps.
High blood pressure, or hypertension, can heighten the risk of heart attack, stroke, or kidney damage if left untreated. An estimated 16 million people across the UK suffer from high blood pressure, yet nearly five million are unaware. Professor Bryan Williams, chief scientific and medical officer at BHF, said: 'High blood pressure is known as the silent killer for good reason as it usually doesn't cause any symptoms. The only way of being sure you don't have high blood pressure is to get it checked.'
The first step is to know your blood pressure reading. Free checks are available at GP surgeries, pharmacies, some workplaces, supermarkets, and betting shops. Tesco has partnered with the BHF to offer free checks at 350 pharmacies. For those at risk, home monitoring is recommended, with guidance on the BHF website.
Other steps include daily moderate-intensity activity, aiming for at least 150 minutes per week. Aerobic exercise is best for lowering blood pressure, combined with strength exercises. The BHF also highlights beetroot, which is rich in nitrates, as beneficial, along with other fruits and vegetables containing potassium. Dairy products, especially low-fat options, can help due to their calcium content. The DASH diet (Dietary Approaches to Stop Hypertension) is recommended for those diagnosed with high blood pressure. Reducing salt intake is also crucial.
