Blood pressure is the pressure of blood in the arteries. If your blood pressure is too high it can narrow the arteries and blood vessels in your body and this can lead to damage to the brain or heart.

If it is too high over a period of time and not treated, then you will be at increased risk of heart attack, stroke and heart failure. High blood pressure is also a risk factor for kidney disease, dementia and some eye conditions.

High blood pressure (also called hypertension) usually has no symptoms, which is why many people do not know they have it. That is why it is often called the ‘silent killer’.

The good news is that high blood pressure can be treated and often prevented, and there is lots you can do to lower your risk.

Whether you have high blood pressure, or normal blood pressure, it is important to realise that the higher your blood pressure, whatever it is, the higher your risk of heart disease or stroke. This means that all of us should be adopting a lifestyle that will help to lower our blood pressure whether we have high blood pressure or not.

The only way to find out what your blood pressure is to have regular checks. Keep a record yourself and remember the numbers in the same way as your height and weight. In other words, Know your Numbers! – and encourage your family and friends to do the same.

HOW TO LOWER BLOOD PRESSURE

There are a number of ways in which you can lower your blood pressure. Below we list the five main lifestyle changes you can make. Some will lower your blood pressure in a matter of weeks; others will take a little longer. They are listed in order of speed of effect:

Cut down on salt: This means eating more natural foods and fewer processed ones and not adding any extra salt to foods or in anything you cook. Salt naturally raises your blood pressure, eating less will reduce this effect.

Increase your fresh fruit and vegetables: Aim to eat at least five, or better still, seven to nine different portions a day. Fruit and vegetables contain potassium that counters the effect of salt and helps to lower blood pressure.

Drink alcohol in moderation: No more than 2-3 units per day for men and women, or 14 units a week. Drinking more than the recommended limits over a long period will slowly raise your blood pressure.

Increase your level of activity: Build in 30 minutes of moderate activity at least five times per week. Being active not only gives your heart a good work out, but it also helps your arteries to stay flexible and better able to cope with the demands of daily life.

Lose weight if you need to: Your doctor or nurse will be able to tell you your ideal weight. Excess weight puts extra strain on your heart and your arteries.

The good news is that these changes really do work and will help to lower your blood pressure for life.

If you have high blood pressure, another key way to lower it is to take medication prescribed by your doctor. Treatment for high blood pressure is now very successful and there is a wide range of medicines to choose from. Taking your tablets as prescribed, especially in combination with the lifestyle tips above, will help you to live a longer and healthier life.

© Blood Pressure Association 2008