No need to blow a gasket over high blood pressure
High blood pressure could be treated far more effectively thanks to an incredible scientific breakthrough. One in three people suffer from what doctors call hypertension, greatly increasing their risk of suffering strokes, heart attacks and vascular dementia.
But British researchers have discovered how the body regulates its own blood pressure – by releasing nitric oxide from the nerves surrounding arteries, which increases blood flow to the organs.
This could lead to newer, more effective treatments – such as one simple pill instead of a cocktail of chemicals.
Professor Ajay Shah, head of the King’s College London trial, said: “Our discovery will fundamentally change the way we view regulation of blood pressure.”
Until that happens, there are simple ways to reduce your risk of developing high blood pressure.
But anyone already on medication should consult their GP first. Here are seven lifestyle changes recommended by the charity Blood Pressure UK: DON’T ADD SALT This month sees Salt Awareness Week and one of the quickest ways to lower your blood pressure is to watch your intake. “Salt makes your body retain water,” says Katharine Jenner, CEO of Blood Pressure UK. “And if you eat too much, the extra water stored in your body raises your blood pressure.” People should aim to eat less than 6g of salt a day – that’s about one teaspoon. So try not to add it when cooking or at the table. WATCH YOUR LABELS Another key way to reduce your salt intake is by keeping an eye on the labels of processed food items.
“Most food products now have front of pack colour-coded labelling,” says Katharine. “This tells you whether your product is high (red), medium (amber) or low (green) in salt. Foods with 0.3g salt or less per 100g are considered low, while foods with more than 1.5g salt per 100g are high and should be avoided.”
The free health app Food Switch, with a new Salt Switch filter, is a tool for making the switch to a healthier brand. CHECK YOUR BP
The NHS advises healthy adults over the age of 40 should have their blood pressure checked at least once every five years. Those at an increased risk – due to age, family history or lifestyle – should have an annual one. Don’t wait to be asked – ask your GP surgery, some pharmacies or even buy a home testing kit.
Katharine says: “Blood pressure is one of the most preventable and treatable conditions and yet it is still one of the leading causes of death in the UK. Having it checked at least once a year will help to reduce risk of stroke or heart attack.” GET FIVE A DAY Eating more fruit and vegetables has been proven to help lower blood pressure. “Fruit and veg are full of vitamins, minerals and fibre,” says Katharine. “They also contain potassium, which helps balance out the negative effects of salt. This helps to lower blood pressure.” Beetroot, basil, coriander and rhubarb all boost your body’s ability to make nitric oxide. WEIGH YOURSELF “Being a healthy weight means your heart doesn’t have to work so hard,” explains Katharine. Check your BMI by doing a simple online calculation. If you’re in the healthy range of 18 to 25, great. If you’re overweight or obese, losing weight will help reduce blood pressure and place less strain on the heart. Ask your GP for help or visit www.hse.ie DRINK LESS Drinking alcohol regularly and heavily can dramatically increase your blood pressure. “Alcohol also contains a lot of calories which will make you gain weight, increasing your blood pressure,” warns Katharine. Stay within recommended limits: 14 units a week, spread out over several days with two alcohol-free days. GET MOVING Regular exercise lowers blood pressure by keeping the heart and arteries in good condition. “Thirty minutes five times a week is ideal,” says Katherine. Try anything from walking to gardening to cycling, just as long as you are moving. If you are unsure, ask your GP.