Dr Naveed Asif, a GP at The London General Practice, has outlined seven lifestyle changes that can help reduce high blood pressure, a condition often described as a “silent killer” because it typically causes no symptoms.
Recent research by the University of Oxford, released in September, suggested that only around half of people being treated by their GP for high blood pressure have their condition under control. The study, which involved 1.4 million adults, also found that most people in England living with high blood pressure are not aware they have it, putting them at increased risk of strokes, heart attacks, and premature death.
What the research found
Using data from the Our Future Health programme, researchers estimated that more than one in three adults in England has high blood pressure, with 59% unaware they have it.
Dr Asif said: “Most people don’t even know they have high blood pressure because it doesn’t tend to cause symptoms, so it’s often referred to as a ‘silent killer’.”
Diet and salt intake
Dr Asif said looking at your diet is “one of the biggest things you can do”. Experts often recommend following a Mediterranean diet, which features various things that promote good heart health.
“The Mediterranean diet comprises of whole foods, fruits, reduced saturated fats and lean meats and avoids processed foods which is great for the heart,” the GP said.
Monitoring salt intake is also key. “It’s not just about the table salt you are using while cooking because typically the majority of your salt comes from eating out or processed food, so be mindful about cumulative salt content over the space of a day,” Dr Asif advised. “Try to see food as medicine by sticking with whole foods and go for unsalted or low salt/healthier options where possible.”
Exercise, stress, and other changes
Being active helps maintain a healthy weight and strengthens the heart, helping it pump blood more easily and reducing pressure on the arteries, according to The British Heart Foundation’s website. Dr Asif advised: “I always advise my patients to incorporate some kind of movement into their lifestyle everyday, whether that be getting off the bus one stop early, or going up the stairs rather than using a lift.”
On exercise, he said it is a “bonus if you can get your heart rate slightly elevated, work up a sweat and get a bit breathless”. He added: “When it comes to exercise and movement, consistency over time is key.”
Stress and anxiety can also raise blood pressure. Dr Asif explained: “Your blood pressure goes up and chronic stress can be detrimental for your health.” He suggested breathing exercises or going for a walk to help the body relax.
Prioritising sleep is important too. Dr Asif said: “When we’re so busy we don’t always prioritise good-quality sleep and we will wake up tired as a result of it.” He added that inadequate sleep has a negative impact on the body and emotional control for dealing with stress.
Limiting alcohol and avoiding tobacco also improve cardiovascular health. “Drinking alcohol is one of the biggest things that the majority of the public will do without realising that over time it’s directly contributing to high blood pressure,” the doctor said. “Smoking is also associated with high blood pressure and cardiovascular disease, so giving this up can have a positive impact.”
Dr Asif advised consulting with a GP or medical professional about dietary or lifestyle changes to ensure they are suitable for individual circumstances.
