Living well with high blood pressure

High blood pressure is common, silently and potentially deadly. Dr Jacky McLeod provides insights on how to manage this condition with lifestyle changes and medication

Around one in four of us has high blood pressure (hypertension) by the age of 40, rising to one in two by retirement age. It is a very common, but  ‘silent’ condition, with most people experiencing no symptoms at all. It is possible to feel completely well yet still have dangerously high readings, so regular blood pressure checks are essential.

Left untreated, high blood pressure can lead to serious health complications, like heart attacks,

strokes, kidney damage, sight loss or dementia. It is wise to start checking at an earlier age if you are overweight, had high blood pressure during pregnancy, or have close relatives who were affected prematurely. High blood pressure does not improve by ignoring it, butthe good news is that it can be managed well, through awareness, consistent lifestyle changes and, if need be, medication.

What we eat profoundly influences our well-being: too much salt (sodium) in our food causes the body to retain water, increasing blood pressure. The maximum recommended salt intake is about one teaspoon per day (5g salt/200mg sodium), but this is easily exceeded, since convenience foods – like takeaways, ready meals, processed meats, preserved fish, crisps and biscuits – are all high in salt.

Check the labels on your favourite foods and switch to low-salt options; swap crisps and biscuits for fruit and unsalted nuts. Your taste buds may take time to adjust to a lower salt intake, but they will adapt.

Cooking from scratch is a great way to control how much salt you eat, as fresh produce, like vegetables, fruit, beans, wholegrains, meat, fish and poultry, are all naturally low in salt and much healthier for us. Salt-free herbs and spices, like garlic, ginger, thyme, coriander and peppers, add rich flavours without raising blood pressure. Wholegrains, such as oats and wholemeal, or rye bread are great breakfast choices, and adding beans, lentils and peas to your meals boosts fibre intake, supporting blood pressure control.

Did you know that all fruit and vegetables are naturally rich in potassium, which helps balance sodium levels and support healthy blood pressure? It’s another reason to eat at least five different portions a day – fresh, frozen and dried all count, just keep it colourful!

Improve your weight and waistline through better eating habits and increased activity. This also lowers blood pressure and reduces strain on the heart. As a simple guide, your waist measurement should be less than half your height. Even modest weight loss can make a difference, and gradual, steady changes are more sustainable than extreme diets. Choose lean proteins, like chicken, turkey, oily fish, and eggs, more often, instead of red meat. Remove skin, fat and choose to grill, bake, boil or steam food rather than fry, to reduce your intake of unhealthy fats. Also, low-fat milks and cheeses are great sources of protein and calcium, without excess saturated fat.

Move more to sustain a healthy weight and waistline, strengthen your heart, lower blood pressure and reduce stress. Aim for at least 30 minutes of any moderate activity most days – brisk walking, dancing, swimming, gardening and play activities with the children all count.

Water is essential for overall physical health, and naturally caffeine-free herbal drinks are a great way to stay hydrated. Mauby and coconut water have also been shown to help lower blood pressure, so enjoy these in moderation.

Stress can gradually raise blood pressure and lead to unhealthy coping habits, such as comfort eating, inactivity or excess alcohol. Identifying sources of stress – whether work, family or finances – allows you to take practical steps to address them. Making time for rest, reflection and prayer can bring calm and perspective.

Quality sleep is equally important, so develop a relaxing bedtime routine: turn off your tech (TV, computer, phone), dim the lights, just be still, breathe deeply, give thanks, and embrace your body’s need for seven hours to restore and recharge.

It is important to monitor and keep a record of your blood pressure readings measured at home and with your healthcare professional to help track progress and make informed choices. If you do need to start prescribed medication and remain on it, along with lifestyle changes, be proactive and persevere to find the dose or combination that works for you.

High blood pressure is serious, but it is not beyond your control. Small, consistent changes in eating habits, movement, weight management, stress reduction, sleep and a positive approach to treatment can protect your heart and help you live well for many years to come.

Dr JACKY MCLEOD
Senior GP, educator and Chair of Gratitude Initiative