Managing your blood pressure

High blood pressure affects millions of people in the UK, with an estimated 88,000 people in mid and south Essex living with the condition undiagnosed. That’s why we’re launching the ‘Invincible Feeling, Invisible Danger’ campaign to encourage regular blood pressure monitoring.

High blood pressure often has no symptoms, which is why regular checks are so important.

As community pharmacists, we see firsthand how knowing your blood pressure numbers can be life-changing. High blood pressure is often called the ‘invisible danger’ because you can feel invincible while it silently affects your health. It’s quick and painless to get checked – just five minutes at your local pharmacy could give you vital information about your heart’s health.

You don’t need an appointment – just pop in, and we’ll help you understand your numbers. Why wait for a problem when you can prevent one? We’re here in your community, ready to help you take this simple but crucial step toward better health.
Baba Akomolafe, Community Pharmacist, Braintree, Essex

What is blood pressure and hypertension?

Blood pressure is a measure of the force that your heart uses to pump blood around your body. Each time your heart beats, it pumps blood into your arteries (tubes) that carry blood from your heart to your brain and the rest of your body.

High blood pressure – or hypertension – is a leading cause of strokes and heart attacks and affects more than one in four adults in England. It can also be the cause of other conditions such as kidney disease and heart failure.

Low blood pressure (hypotension) is less common. Some medicines can cause low blood pressure as a side effect. It can also be caused by a number of underlying conditions, including heart failure and dehydration.

When you have your blood pressure measured, your reading is written as two numbers. For example, your reading will be something like 140/90mmHG. Blood pressure is measured in Millimetres of Mercury, often written as mmHG.

The top number is the systolic pressure. This is the highest pressure, when your heart beats and pushes blood around the body.

The bottom number is the diastolic pressure. This is the lowest level, when your heart relaxes between beats.

The ideal pressure is considered to be more than 90/60mmHG and less than 120/80mmHG.

A consistent reading of 140/90mmHG or higher could mean you have high blood pressure and at more risk of other problems, including cardiovascular disease.

Understanding your blood pressure

Blood pressure is the term used to describe the strength with which your blood pushes on the sides of your arteries as it’s pumped around your body.

High blood pressure is called hypertension, which means your heart is working harder when pumping blood around your body.

It is important to know your numbers and to check your blood pressure is within a healthy range.

Normal blood pressure is usually considered to be between 90/60 and 120/80.

For the over 80s, the ideal blood pressure is under 150/90 or 145/85 at home.

There are some ways you can reduce your blood pressure, such as:

getting active,
reducing alcohol consumption,
stopping smoking,
maintaining a healthy weight, and
eating a balanced diet,

Just to name a few.

Blood pressure is measured in millimetres of mercury (mmHg) and is given as two readings:

systolic pressure – the pressure when your heart pushes blood out
diastolic pressure – the pressure when your heart rests between beats.

As a general guide:

ideal blood pressure is considered to be between 90/60mmHg and 120/80mmHg
high blood pressure is considered to be 140/90mmHg or higher
low blood pressure is considered to be below 90/60mmHg.

Check your blood pressure reading on the NHS website.

It’s not always clear what causes high blood pressure, but there are things that can increase your risk. You might be more at risk if you:

are overweight
eat too much salt and do not eat enough fruit and vegetables
do not do enough exercise
drink too much alcohol or coffee (or other caffeine-based drinks)
smoke
have a lot of stress
are over 65 years old
have a relative with high blood pressure
are of black African or Black Caribbean descent
live in a deprived area.

Doctors can help you keep your blood pressure to a safe level with medication and lifestyle changes.

Most people don’t know they have high blood pressure because there aren’t obvious symptoms. That’s why it’s so important to get your blood pressure checked regularly.

Left untreated, high blood pressure can increase your risk of developing a number of serious long-term health conditions, such as:

vascular dementia.
heart disease
heart attacks
strokes
heart failure
peripheral arterial disease
aortic aneurysms
kidney disease

Sometimes high blood pressure does cause some symptoms like blurred vision, headaches and nosebleeds. If you are experiencing these symptoms and think you might have high blood pressure, please see your GP.

Making healthy lifestyle changes can sometimes help reduce your chances of getting high blood pressure and help lower your blood pressure if it is already high.

Healthy diet

Eating a healthy, balanced diet can help maintain good health and manage your blood pressure. Eat vegetables raw or lightly steamed, rather than boiled, to get maximum nutrition. Avoid frying where possible.

Eating too much salt can cause high blood pressure. A lot of salt is hidden in processed foods and is very high in most breads, cereals, soups and sauces. If possible, always read the label. Eating a low-fat diet that includes lots of fibre, such as bread, pasta, rice and wholegrains has also been found to help reduce blood pressure. Read the NHS advice for a lower salt diet.

Always check the label on foods where possible and be especially wary of hydrogenated or ‘trans’ fats, as well as sugars ‘hidden’ as other names such as sucrose, dextrose, fructose, and glucose. These can be commonly found in items such as fruit juices and fizzy drinks.

Reducing your caffine intake can also help lower your blood pressure. Remember caffeine is found in some fizzy drinks as well as in coffee and tea.

The NHS Eat Well Guide can help you achieve a healthy balanced diet.

If you are struggling with the cost of living there are many food banks, food projects and community schemes across Essex, Southend and Thurrock to help keep you and your family fit and healthy.

Exercise

Regular physical activity is associated with lower blood pressure and can be beneficial to your overall health and wellbeing. Physical exercise is part of a heart-healthy lifestyle and even moderate amounts of physical activity are good for your health.

Manage your weight

Keeping to a healthy weight can also help manage your blood pressure. You can use the BMI healthy weight calculator to check whether you’re a healthy weight. Find support to help lose weight at Better Health.

Limit your alcohol intake

Drinking too much alcohol can raise your blood pressure by increasing your heart rate. To keep health risks from alcohol to a low level it is safest not to drink more than 14 units a week on a regular basis. Try these simple tips to help you cut down.

Stop smoking

Smoking, like high blood pressure, will cause your arteries to narrow. This can increase your blood pressure. If your arteries get blocked it can cause a heart attack or stroke. Stopping smoking is also one of the best things you can do for your health.

Manage stress

Stress contributes to raising blood pressure. So, avoid stress where possible and allow time for relaxation. Find out more information on how to help manage stress.

Take medication as prescribed

If you have been prescribed medication to control your blood pressure it is very important to take it as prescribed. Don’t stop taking your medication without consulting your GP team first.

It can sometimes be easy to forget to take your medication, however there are lots of tips and tricks you can use to help you remember, like keeping your night time medicines by your toothbrush or setting up reminders on your phone or at home.

If you are looking for more information about the medicine you have been prescribed, the British Heart Foundation has a really helpful guide.

Find information about lifestyle services in mid and south Essex.

Where can you get a blood pressure check?

All adults over 40 are advised to get their blood pressure checked at least every five years. Some people from African, Afro-Caribbean or South Asian heritage may have high blood pressure at a younger age and are encouraged to get their blood pressure checked earlier.

At a pharmacy. More than 200 pharmacies in mid and south Essex offer blood pressure checks. Checks are free for people over 40 who have not had a blood pressure check in the past six months. Find a participating pharmacy near you.
At your GP.
Using a blood pressure monitor at home.
As part of your NHS Health Check. Adults in England aged 40 to 72 without pre-existing conditions are entitled to a free NHS Health Check every 5 years, to spot early signs and risk of stroke, kidney disease, heart disease, dementia and type 2 diabetes. If you haven’t been invited for a Health Check, contact your local lifestyle service or your GP surgery to book one.

Blood Pressure UK provides information in 32 languages. Find translated blood pressure information on their website.