In this article, we’ll explore the critical topic of hypertension, commonly known as high blood pressure, and why it’s often referred to as the “silent killer.” You’ll learn what your blood pressure numbers mean and why understanding them is essential for your health. We’ll discuss practical steps to prevent hypertension, including stress management, regular exercise, a balanced diet, proper sleep hygiene, and the importance of social connections. By adopting simple lifestyle changes, you can protect your heart and reduce your risk of life-threatening conditions like heart attacks and strokes. Stay proactive in safeguarding your cardiovascular health!
Do You Know Your Numbers?
Hypertension (high blood pressure) is often referred to as a “silent killer”. Many will not realise to have this condition until they have had a heart attack or stroke.
Around a third of adults in the UK have high blood pressure which is considered as one of the leading causes of death. Early prevention makes it easy to treat with a combination of medication, diet and lifestyle adjustments.
What do the numbers mean?
Systolic pressure: this is the higher of the two numbers. It’s the pressure against your arteries when your heart is pumping blood around your body. (90-120*)
Diastolic pressure: this is the lower of the two numbers. It shows how much pressure is in your arteries when your heart relaxes between beats. (60-80*)
If your readings are outside of the “ideal blood pressure” zone, please consult with your healthcare professional and arrange an assessment.
How to stay proactive and prevent hypertension?
- Stress management: It is important to invest in self-care, making time for rest and relaxation.
>>> Think of simple things that you can do to calm your nervous system. Taking a few deep breaths in between meetings and tasks, a few minutes’ walk around the block or a quick chat with a colleague can help diffuse stress.
- Regular exercise and movement: 150 minutes of moderate exercise or around 75 minutes of vigorous aerobic activity a week is recommended to keep your heart healthy.
>>>Think about ways you can add more fun into exercise to enjoy it more. Could you go for a walk with your friend once a week or attend a class together? If you are struggling with time, can you look at your schedule and identify small gaps when you could move your body? For example, if your child goes to a swimming class, could you jump in the pool at the same time or could you use this time to go for a brief walk while you wait?
- Connection: Connecting with your loved ones and meeting your family and friends plays an important role in cardiovascular health. Feeling connected, loved, needed and having a purpose can fill your heart and body with all the happy chemicals. Oxytocin has a powerful effect on the body and mood.
>>> Can you see your family and friends more regularly? If they live far away, can you arrange online calls with them and book these in your calendar?
- Sleep hygiene: Not having enough restful sleep can have detrimental effect on our overall health. It makes you more prone to stress and anxiety which will exacerbate any health issues and condition you may already have.
>>> Ask yourself the following: Do you sleep enough? Do you have a wind down routine at night that you follow? Can you spend a few minutes to check in with yourself about your nighttime habits and identify areas you could improve?
- Balanced diet: Having a varied diet and eating 30 plants a week will boost your immune system and provide important antioxidants that can help prevent high blood pressure. Using a smaller plate to reduce portion sizes is a great technique to stop us from overindulging and keeping us in shape.
> As part of healthy eating, it is recommended to keep red meat consumption to the minimum (1-2 times a week), avoid ready meals when possible and watch out for hidden salts and sugar. Read the food labels to be able to monitor the salt and sugar content, especially if you eat ready meals regularly.
> Choose healthy cooking methods, such as baking, poaching and steaming.
> Batch cook to ensure you have a nutritious meal handy even on a very busy day.
> Meal plan to save time, money and food waste as well as nourish your body.
If you want further advice and would like to speak to one of our wellbeing leads about how you could look after your heart and health better, email us at brad@socialcareheroes.org.uk to book your personalised session.
If you are experiencing reoccurring headaches, tight chest and blurred vision, call 999 or speak to NHS 111 for instant advice.
More information on blood pressure can be found:
The biggest funder of heart and circulatory research in Europe – BHF
