Heart Research UK: Health Tips

BLOOD PRESSURE

Heart Research UK Healthy Heart Tip, written by Dr Helen Flaherty, Head of Health Promotion at Heart Research UK

Check Your Blood Pressure

One in three people in the UK has high blood pressure (hypertension), however many people are unaware of it as there are usually no symptoms. High blood pressure increases your risk of having a heart attack or stroke. The only way to know if your blood pressure is high is to have it measured. We explain what blood pressure is and provide some tips for keeping your blood pressure healthy.

What is high blood pressure?

When blood pressure is measured, two numbers are generated. An ideal blood pressure is below 120/80 millimetres of mercury (mmHg). The first number is the systolic blood pressure (higher number), which is the force at which blood is being pumped around your body. Ideally, this will be below 120. A systolic blood pressure of 140 or more is regarded as high.

The second number is the diastolic blood pressure (lower number) which is the pressure when your heart is at rest, in between beats. Ideally this will be 80 or lower. A diastolic reading of 90 or above is regarded as high. The lower your blood pressure, the lower your risk of having a heart attack or stroke.

Get your blood pressure checked

The only way to know if your blood pressure is high is to have it checked. Blood pressure checks are quick and easy, and it could be lifesaving. Adults aged 40 years or over should aim to have their blood pressure checked at least every five years.

You can ask your GP to check your blood pressure, or you may be able to have your blood pressure checked with your local pharmacy. You could also consider investing in a home blood pressure monitor.

What can I do to maintain a healthy blood pressure?

• Maintain a healthy weight by eating a healthy diet and getting plenty of physical activity.
• Reduce the amount of salt in your diet to no more than 6g a day (1 teaspoon). Look at the amount of salt on food labels and avoid choosing snacks that are high in salt.
• Eat at least five portions of fruit and vegetables every day.
• Keep your alcohol consumption within the recommended limits of no more than 14 units a week, spread over three or more days.
• Aim to do 150 minutes of moderate activity (e.g. brisk walking) or 75 minutes of vigorous activity (e.g. running) each week plus some strengthening activities (e.g. lifting weights) at least twice a week.
• Get a good night’s sleep.