By Blood Pressure Uk

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High blood pressure is called “the silent killer” because most people do not feel any symptoms. It is the biggest preventable cause of death in Britain. About 14 million people in the UK have high blood pressure, but 5 million of them do not even know they have it.A recent poll by Blood Pressure UK found that 43% of adults don’t know their blood pressure, and 31% don’t check it regularly. The NHS says people over 40 should check it every year, according to The Telegraph.Blood pressure is measured in millimetres of mercury (mmHg). The top number, called systolic, shows the pressure when your heart beats. The bottom number, called diastolic, shows the pressure when your heart rests. For people over 50, the top number is more important because a high reading can mean a higher risk of stroke and heart disease.“Ideally, everyone’s blood pressure should be less than 140/90mmHg,” says Dr Kalpa De Silva, consultant interventional cardiologist at London Bridge Hospital. He adds, “As we age, our arteries become stiffer, which leads to our blood pressure rising slowly over time to compensate.” Every 20mmHg rise in systolic or 10mmHg rise in diastolic doubles the risk of death from heart attack or stroke. Lifestyle changes can lower blood pressure within a month, as per the report by The Telegraph.Top tips to lower blood pressure:1. Drink less alcoholLive EventsDrinking too much raises blood pressure, starting from one glass of wine per day, says Dr De Silva.The British Heart Foundation says more than four drinks in a sitting can stop brain receptors from regulating blood pressure properly, causing long-term hypertension.Excess alcohol can also lead to atherosclerosis, increasing the risk of heart attack or stroke. Limiting to three glasses of red wine per week is beneficial, and reducing alcohol can also help weight loss, which lowers blood pressure.2. Try handgrip exercises dailyIsometric exercises, like handgrip or wall sits, reduce blood pressure more than cardio. A study from Canterbury Christ Church University found aerobic exercise lowers systolic by 4.49mmHg, but isometric training lowers it by 8.24mmHg. Handgrip: squeeze a dynamometer 2 minutes per hand daily at 30% effort. Wall sits: four 2-minute sessions, three times a week, as stated by The Telegraph.3. Eat dark chocolateFlavan-3-ols in cocoa help reduce blood pressure and improve blood vessel health, according to the University of Surrey study. One or two small squares daily with at least 70% cocoa for 2–4 weeks can help.4. Eat fermented foodsFoods like kimchi, kefir, sauerkraut, and miso reduce systolic and diastolic blood pressure. Studies show people eating more gut-friendly foods are 13% less likely to have high blood pressure.5. Check your food labelsAdults need 4g of salt daily, maximum 6g. Most of it comes from processed foods. Dr De Silva: “Virtually everything we eat today has salt added. Cutting down helps change blood pressure in days or weeks.” Watch out for ready meals, processed meats, takeaways, even bread and cereals. The FoodSwitch app helps find lower-salt alternatives, as mentioned in the report by The Telegraph.6. Eat more potassium and magnesiumPotassium helps remove sodium and reduces pressure on blood vessels. Foods: leafy greens, bananas, sweet potatoes, nuts, seeds, tomatoes, avocado. Bananas may lower blood pressure even better than reducing salt. Magnesium may help too. Men need 300mg/day, women 270mg/day (NHS). Sources: legumes, leafy greens, nuts, wholegrains.7. Drink hibiscus teaHibiscus tea has antioxidants and may block a protein (ACE) that narrows blood vessels. Studies show two cups daily can lower systolic by 5–7mmHg.8. Sprinkle flaxseed on food30–50g daily (2–3 tablespoons) reduces blood pressure. Contains omega-3s, anti-inflammatory compounds, and fibre. Use ground flaxseed in porridge, yogurt, soups, or sauces, as per the report by The Telegraph.9. Use relaxation techniquesStress may not raise blood pressure long-term but can lead to unhealthy habits like smoking or poor diet. Here are some quick methods: Dip feet in warm water for 15 minutes.Yogic breathing: left nostril for 3–5 mins, right nostril closed with thumb.Massage the top of your head, pressure points in circular motions 30–50 times.FAQsQ1. How can I lower my high blood pressure quickly at home?Reduce alcohol, exercise, eat dark chocolate and fermented foods, lower salt, increase potassium and magnesium, drink hibiscus tea, use flaxseed, and relax.Q2. What is a healthy blood pressure reading for adults?Add as a Reliable and Trusted News Source Add Now!
Ideally, blood pressure should be below 140/90mmHg, with the top number (systolic) being most important for people over 50.(You can now subscribe to our Economic Times WhatsApp channel)

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