How to maintain a healthy blood pressure – Know Your Numbers
National Know Your Numbers Week was launched in 2001 as a way to spread awareness and knowledge about the importance of having a healthy blood pressure. Blood pressure stations are located up and down the country in an effort to amass as many blood pressure readings as possible, encouraging people to take necessary action to reach and maintain a healthy blood pressure.
The basics
Blood pressure refers to the pressure of blood in the arteries. High blood pressure can lead to narrowed arteries, which can lead to damage in the brain and heart. Prolonged high blood pressure can also increase your risk of heart attack, stroke, heart failure, kidney disease, dementia and some eye conditions.
Having a high blood pressure can go unnoticed as it’s usually symptomless – often being referred to as the ‘silent killer’.
The only way to establish your blood pressure level is to have regular tests – these are quick and easy.
Blood pressure facts:
- 1 in 3 UK adults has high blood pressure
- Only 33% of people with high blood pressure are aware of it
- High blood pressure as the cause for 60% of strokes and 40% of heart attacks
Lowering your blood pressure
In order to lower your blood pressure, simple lifestyle changes need to be established. These include:
Reduce alcohol consumption
The recommended limit is no more than 14 units per week for both men and women, spread evenly throughout the week with at least 2 consecutive alcohol-free days.
Reduce salt intake
Aim to eat whole foods instead of processed food items. Refrain from sprinkling extra salt on your food, and instead use herbs and spices for extra flavour.
Increase fruit and veg
Aim to have at least 5 portions of fruit and veg a day, or up to 9 portions for optimal nutrition. The potassium in fresh fruit and vegetables will also help to counter the negative effect salt has on the blood pressure.
Increase physical activity
Aim to partake in 30 minutes of physical activity 5 times a week as a minimum.
Maintain a healthy weight
If you need to lose weight, this will be beneficial in reaching and maintaining a healthy blood pressure. Obesity puts extra strain on your heart and arteries.
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