The British Heart Foundation (BHF) has issued an urgent warning, revealing that approximately five million people in the UK are living with undiagnosed high blood pressure—a condition often described as a 'silent killer'. To combat this, the charity has released an eight-step checklist of straightforward measures that can significantly lower the risk of developing hypertension.
Understanding the 'Silent Killer'
High blood pressure, or hypertension, is a dangerous condition that can increase the likelihood of heart attacks, strokes, and kidney damage if left untreated. It is estimated that 16 million people across the UK suffer from high blood pressure, yet nearly five million are completely unaware of their condition. The BHF emphasizes that early detection and management are crucial.
Professor Bryan Williams, chief scientific and medical officer at the BHF, stated: 'High blood pressure is known as the silent killer for good reason—it usually doesn't cause any symptoms. All too often, I see patients who have suffered serious heart disease or stroke caused by their high blood pressure, and they had no idea their levels had been elevated, probably for many years. The only way to be sure you don't have high blood pressure is to get it checked. It is simple to do, and May Measurement Month is a great time to start.'
The BHF's Eight-Step Checklist
1. Check Your Blood Pressure
The only way to know if you have high blood pressure is to measure it. Free checks are available at GP surgeries, pharmacies, some workplaces, supermarkets, and even betting shops. Tesco has partnered with the BHF to offer free walk-in and pre-booked checks at 350 Tesco Pharmacies nationwide. The NHS also provides a tool to find your nearest pharmacy offering free checks. For those at risk, home monitoring is recommended, and the BHF website offers guidance on choosing a monitor and taking accurate readings.
2. Exercise Regularly
Aim for moderate-intensity activity daily, even if it's just 10 minutes. Build up to at least 150 minutes of moderate exercise per week, or 75 minutes of vigorous exercise. Aerobic exercise is best for lowering blood pressure, while strength training supports overall fitness. The BHF website offers free 10-minute exercise videos and tips for incorporating activity into daily life without needing a gym.
3. Eat Five Portions of Fruit and Vegetables Daily
Beetroot, rich in nitrates, has been shown to help control blood pressure. Other nitrate-rich foods include spinach, celery, kale, bananas, and strawberries. Potassium, found in all fruits and vegetables, also aids in lowering blood pressure. Aim for at least five varied portions per day, obtaining potassium from food rather than supplements to avoid risks.
4. Include Dairy in Your Diet
Milk and dairy products contain calcium, which is linked to blood pressure reduction. Choose low-fat options to limit saturated fat intake. The DASH diet (Dietary Approaches to Stop Hypertension), created in the 1990s, is particularly effective and widely recommended.
5. Reduce Salt Intake
Salt raises blood pressure. The average working-age adult in England consumes 8.4g of salt daily—40% more than the recommended 6g (about one teaspoon). Much of this comes from processed foods like crisps, sauces, pickles, and processed meats. The BHF advises cutting back on these and urges the government to incentivize food manufacturers to reduce salt content.
6. Drink Alcohol in Moderation
Stick to no more than 14 units of alcohol per week and aim for several alcohol-free days each week.
7. Manage Your Weight
For some, losing weight is sufficient to lower blood pressure to normal levels. Set achievable goals, such as losing 10% of body weight, which can yield significant health benefits even if still classified as overweight.
8. Take Medications as Prescribed
If diagnosed with high blood pressure or deemed at risk, take prescribed medicines consistently. Do not stop without consulting your GP. If concerned about blood pressure, speak to a healthcare professional.
For more information, visit the British Heart Foundation website.
