Tag: blood pressure

Healthy Heart Tip: Know your numbers

Heart Research UK Healthy Heart Tip, written by the Health Promotion and Education Team at Heart Research UK

Healthy Heart Tip: Know your numbers

When was the last time you had your blood pressure checked? Around one in three people in the UK have high blood pressure, and around six million people are unaware that they have it. High blood pressure, also known as hypertension, often doesn’t have any symptoms meaning that you wouldn’t know you had it unless you got it checked by a health professional or checked it yourself.

Several different factors affect your blood pressure, including physical activity, diet and genetics. Following a healthy or unhealthy lifestyle can impact your blood pressure readings. Everyone should aim for their blood pressure to be within a healthy range throughout the day especially at resting.

Here we give more information on blood pressure and the risks of hypertension.

What is blood pressure?

Blood pressure is the pressure of blood on the walls of your arteries as your heart pumps blood around your body.

Systolic blood pressure is the first (or top) reading that you get on the BP monitor and the higher number of the two. This is the maximum reading recorded when your heart contracts.

Diastolic blood pressure is the second (or bottom) reading that’s on the monitor. This is the minimum recorded reading when your heart relaxes prior to the next contraction.

Blood pressure readings

Blood pressure is measured in millimeters of mercury (mm/Hg) and is written in a form of systolic over diastolic.

A healthy blood pressure range is a reading below the healthy range is classed as having low blood pressure, and a reading from 121-140 systolic or 81-90 mm/Hg diastolic is within a raised range.

If your blood pressure is above this, then you have high blood pressure and need to visit your GP. High readings range from 141-160 systolic or 91-100 mm/Hg diastolic, with very high readings being anything above 160 or above 100 mm/Hg.

Risks of hypertension

Having high blood pressure increases your risk of having a stroke or heart attack. Uncontrolled high blood pressure damages the walls of your blood vessels, which results in plaque build-up and can lead to coronary heart disease or strokes.

It also damages the heart muscle due to it needing to work over-time, which can lead to heart failure.

Reducing your blood pressure

Physical activity and exercise are one of the best ways to strengthen your heart and reduce your blood pressure. Aim to carry out at least 150 minutes of physical activity each week.

Dietary factors such as consuming high amounts of salt and sugar increase your blood pressure and can influence weight gain. An easy way to reduce your blood pressure readings is by reducing your consumption of these by opting for low salt and sugar versions of foods, making sure you’re reading the food labels on packaging.

Consuming too much alcohol and smoking can increase your blood pressure too, so reducing these and stopping where possible will help your heart massively.

Healthy Heart Tip: Do you know your numbers?

Heart Research UK Healthy Heart Tip, written by the Health Promotion and Education Team at Heart Research UK

Healthy Heart Tip: Do you know your numbers?

This week is Know Your Numbers Week which encourages everyone to take ownership of their heart health numbers.

Cholesterol levels and blood pressure are two key markers to understanding your risk of heart disease. In this week’s healthy tip, we explain what these two markers are, give you the healthy ranges you should be aiming for and explain how you can get yours tested.

Cholesterol

There are two main types of cholesterol, LDL, sometimes called ‘bad’ cholesterol, and HDL, sometimes called ‘good cholesterol’. We need some of both types of cholesterol, but the incorrect balance can be harmful.

When LDL cholesterol builds up in the arteries, it can contribute to plaque formation, whilst HDL cholesterol removes harmful cholesterol from the bloodstream. Simply consuming more fibre can have a positive impact on your cholesterol reading.

See our previous healthytip for more ways to reduce bad cholesterol.

Blood pressure

Blood pressure is the measure of the force that your heart uses to pump blood around your body. It is measured in millimetres of mercury (mmHg) and is given as two figures: 1) Systolic pressure – the pressure when your heart pumps blood out, 2) Diastolic pressure – the pressure when your heart is at rest, between pumps.

Systolic pressure is always shown on top, and diastolic pressure is always shown on the bottom. A simple lifestyle step like reducing your salt intake can help reduce your blood pressure.

Get a test

The only way to know if your blood pressure or cholesterol is high is to have it checked. 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 or gym.

You could also consider investing in a home blood pressure monitor to keep track of your numbers – check out our ‘How to take your Bp video’ for a guide on measuring your blood pressure at home.

For more tips on how to stay healthy, sign up for weekly healthy tips at

www.heartresearch.org.uk/health-tips.

Healthy Heart Tip: Know Your Numbers, Ladies

Heart Research UK Healthy Heart Tip, written by the Health Promotion and Education Team at Heart Research UK

Healthy Heart Tip: Know Your Numbers, Ladies

September is the launch of our #HERdisease campaign, aimed to raise awareness of the fact that 23,000 women die from coronary heart disease every year in the UK and dispel the myth that heart disease only affects men.

This week is ‘Know Your Numbers! Week’ which runs from 5-11th September and encourages everyone to take ownership of their heart health numbers. Cholesterol levels and blood pressure are two key markers to understanding your risk of heart disease.

Blood Pressure

Blood pressure is the measure of the force that your heart uses to pump blood around your body. It is measured in millimetres of mercury (mmHg) and is given as 2 figures: 1) Systolic pressure – the pressure when your heart pumps blood out, 2) Diastolic pressure – the pressure when your heart is at rest, between pumps. Systolic pressure is always shown on top, and diastolic pressure is always shown on the bottom. A simple lifestyle step like reducing your salt intake can help reduce your blood pressure.
Cholesterol

There are two main types of cholesterol, LDL, sometimes termed ‘bad’ cholesterol, and HDL, sometimes termed as ‘good cholesterol’. The reality is that we do need some of both types of cholesterol, but the incorrect balance can be harmful. When LDL cholesterol builds up in the arteries, it can contribute to plaque formation, whilst HDL cholesterol removes harmful cholesterol from the bloodstream.

Before women go through the menopause they can naturally have a higher HDL cholesterol due to the presence of oestrogen which seems to boost good cholesterol. See our previous healthy tip for ways to reduce bad cholesterol.

Get a Test

The only way to know if your blood pressure or cholesterol is high is to have it checked. 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 or gym. You could also consider investing in a home blood pressure monitor to keep track of your numbers.

For more tips on how to stay healthy, sign up for our weekly healthy tips at www.heartresearch.org.uk/healthy-tips.

To help keep your heart healthy, why not try out some of our Healthy Heart recipes from our website: https://heartresearch.org.uk/heart-research-uk-recipes-2/.

Or have a look through our Healthy Heart cookbook filled with recipes from top chefs, celebrities and food bloggers:

https://heartresearch.org.uk/heart-research-uk-cookbook/.

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.

Project investigating the effects of COVID-19 on blood vessels and blood pressure receives Heart Research UK grant

A University of Glasgow project that is aiming to better understand the effects that COVID-19 infection has on blood vessels and blood pressure has received a grant of £250,000 from Heart Research UK.

Research has shown that people who are older, obese, male or those who have other medical problems including high blood pressure, heart disease, diabetes, cancer, or chronic lung conditions, have a higher risk of developing severe COVID-19. High blood pressure is a major risk factor for cardiovascular disease and is very common with more than one quarter of adults in the UK affected.

The virus causing COVID-19 enters the body’s cells through a receptor called ACE2 which is found in the lungs, heart, blood vessels, kidneys, liver, and bowel. ACE2 is very important for maintaining many of the body’s important processes including blood pressure, inflammation, and wound healing.

COVID-19 can also cause damage to the walls of the blood vessels which makes the risk of blood clots higher and this has been seen more often in people with high blood pressure. The reasons for this are not yet known which is why we need to understand more about the links between COVID-19 and high blood pressure.

This study, which will be led by Professor Sandosh Padmanabhan, Professor of Cardiovascular Genomics and Therapeutics, aims to answer whether:

  • High blood pressure makes COVID-19 infection worse and if so, why.
  • COVID-19 infection makes high blood pressure worse and if so, why.
  • Monitoring and management of high blood pressure needs to be a greater priority during the pandemic.

The study will look at routinely collected health records for people in the West of Scotland who attended hospital or had a positive test for COVID-19 between April 2020 and April 2021. This will be compared to the records of patients who attended hospital during 2019, for another reason. They will also look in detail at a group of people with high blood pressure.

Prof Padmanabhan’s team will also study a group of people that have recovered from COVID-19 infection. They will undergo blood pressure monitoring, and tests of heart and blood vessel health. These tests will be repeated after 12 and 18 months to see if there have been any changes. They will be compared to a group of people who have not had COVID-19.

Finally, the study will look at markers in the blood (biomarkers) with the aim of identifying any which are linked with high blood pressure, cardiovascular disease, or death in COVID-19.

This study will give us a better understanding of the links between COVID-19 infection and high blood pressure, and help to improve the long-term outcomes for survivors of COVID-19. Also, the findings may lead to recommendations on the monitoring and management of blood pressure during the pandemic.

Prof Padmanabhan said: “The current COVID-19 pandemic, caused by the SARS-CoV-2 virus, has exposed unexpected cardiovascular vulnerabilities at all stages of the disease.

“The mechanism by which the SARS-CoV-2 virus causes infection is believed to directly and indirectly affect the cardiovascular system potentially resulting in new-onset hypertension, heart failure and stroke and represents an insidious feature of long-COVID.

“The burden of hypertension as a consequence of the COVID-19 pandemic is unknown, but given the scale of the infection especially among the young this will be a major concern for the future. In this project, we plan to generate valuable evidence that will inform hypertension management strategies and reduce cardiovascular risk for survivors of COVID-19.”

Kate Bratt-Farrar, Chief Executive of Heart Research UK, said: “We are delighted to be supporting the work of ProfessorPadmanabhan and his team, who are conducting vital research into one of the biggest medical challenges the world has ever faced.

“We have known for some time that those with pre-existing cardiovascular conditions are more susceptible to developing severe complications from COVID-19. We hope that this research will help to explain why this is the case, reduce the risk for this vulnerable group and, ultimately, help to save more lives.

“Our grants are all about helping patients. They aim to bring the latest developments to those who need them as soon as possible.

“The dedication we see from UK researchers is both encouraging and inspiring, and we at Heart Research UK are proud to be part of it.”

Healthy Heart Tips: blood pressure

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

Maintain a Healthy Blood Pressure

High blood pressure puts extra strain on your heart and blood vessels and this increases your risk of having a heart attack or stroke. High blood pressure affects around 1 in 3 people, however there are usually no symptoms and many people are unaware they have high blood pressure.

The only way to know if your blood pressure is high is to have it measured. This can be done by your GP or you can use a blood pressure monitor at home. This healthy heart tip explains what high blood pressure is and it provides tips for maintaining a healthy blood pressure.

What is high blood pressure?

When blood pressure is measured, two numbers are generated. An ideal blood pressure is 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.

What can I do to maintain a healthy blood pressure?

  • 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.
  • Maintain a healthy weight by eating a healthy diet and getting plenty of physical activity. You can check whether your body mass index (BMI) is within a healthy range using the online BMI healthy weight calculator from the NHS – https://www.nhs.uk/live-well/healthy-weight/bmi-calculator/
  • 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.

Lots more healthy tips, exercises and recipes can be found at heartresearch.org.uk.