AD | One of the casualties of a desk bound job has been my slim and svelte figure (note the sarcasm, please). Sitting in front of a computer all day does not a healthy lifestyle make, and taking my health for granted is something that I’ve been guilty of for a while now. But while researching online recently, I came across an article talking about blood pressure being the silent killer. Instant scroll stop, I mean, wait, what????
What is blood pressure?
According to the Blood Pressure UK charity, it’s the pressure of blood in your arteries. If it’s too high, it can narrow the arteries and blood vessels in your body, either causing them to become thicker (so prone to clots) or weaker (prone to bursting). Either way, over time, this extra strain on your arteries and heart means an increased risk of heart attack, stroke and heart failure. Oh, and potentially kidney disease, dementia and some eye conditions too. The really scary thing is that high blood pressure (also called hypertension) usually has no symptoms, so many people don’t actually realise they have it. And that’s why it is often called the “silent killer.”
Ways to lower your blood pressure
All that sounds really rather frightening, no? But there are plenty of ways we can help ourselves and, fortunately, most of them are pretty straightforward. Some will have an effect faster than others, but they all can and do help.
Cut down on salt
While Alan and I don’t tend to add salt to food we cook ourselves, obviously we have no control over what’s already in pre-prepared or processed meals. But salt is a known contributor to raising blood pressure, so anything you can cut out will be beneficial.
Eat more fresh fruit and vegetables every day
OK, so the original five-a-day recommendation has since increased to seven-a-day, which is admittedly more of a challenge. But if you can eat a variety of different fruit and vegetables, you’ll be helping yourself no end. Bananas are particularly good as they contain potassium that counters the effect of salt and so helps to lower blood pressure. Other potassium-rich foods include berries, melons, sweet potatoes (yay), tomatoes and beans. And adopting healthy eating habits is key too.
Moderate your alcohol intake
Recommended levels are no more than 2-3 units per day or 14 units a week for men and women. I’m guilty of enjoying a glass or two most evenings, but I also drink plenty of water too, so swings and roundabouts, I guess!
Quit smoking
I haven’t smoked for years, thankfully. In fact, the trigger that made me quit was a 2004 TV advert by the British Heart Foundation that showed the effects of smoking on your arteries. Instead of ash falling onto a woman’s leg, fat dripped over her jeans instead, which she couldn’t just brush away. It was graphic, horrifying, and revolting, and certainly had the desired effect in my case. If stopping smoking is on your to do list too, check out these top tips to help you quit smoking.
Do some exercise
Even 15 minutes a day, five times a week, is better than nothing. I use our exercise bike every morning and notch up between 5km and 6km depending on how many tracks of The Killers I’m listening to. I won’t lie, I don’t love it, but I can feel how much of a workout it’s giving my heart, so hopefully my arteries too.
Lose weight
If you’re carrying excess weight, this too puts extra strain on your heart and arteries. Not to mention your joints, bones and muscles.
Get plenty of sleep
Our bodies regenerate and recharge while we sleep. It’s not called beauty sleep for nothing: cells renew themselves and our livers cleanse themselves while we sleep. All of which prepares our bodies for another day. Plus, lack of sleep contributes to higher stress levels, which in turn contribute to higher blood pressure too.
Get plenty of fresh air
So many studies have shown that being outside in nature, even if it’s only a short walk in the park, really does help our sense of well-being and peace of mind.
Take time out for yourself
I think we really do underestimate the value of self-care, me-time, and just being by ourselves. After all, if we don’t prioritise ourselves from time to time, how can we expect anyone else to, or keep going?
Get your blood pressure checked regularly
Even if you incorporate any or all of these lifestyle changes, you should still ensure you get your blood pressure checked regularly. Ideally, as often as possible, even though we all know how hard it is to get a doctor’s appointment these days 🙁 Alternatively, you can buy home testing kits, but as they don’t store your blood pressure numbers, if you don’t keep your own records, the readings are lost.
While many of us probably own Fitbits or smart watches, technology is advancing rapidly. At the time of writing, there are also a couple of watches on the market that incorporate a fitness tracker with blood pressure monitoring ability. This technology is quite expensive at the moment, so you may feel that the investment is not right for you.
But when you consider that a healthy lifestyle can reduce, prevent or delay the development of high blood pressure, surely whatever steps you can take to lower your risk of heart disease, heart attack, stroke and kidney disease are worth it. As Blood Pressure UK say, “Keep a record of and remember your blood pressure numbers in the same way as your height and weight – Know Your Numbers and encourage your family and friends to do the same.”
Have you or anyone you know suffered with high blood pressure? Did you know how serious it can be? When was the last time you checked your blood pressure?
* This is a sponsored post.
Another great post Lisa… my hubby is a doctor and I yes I have few people in family suffering from high blood pressure so I can understand how serious it could be if not treated right or if we don’t improve our lifestyle… Thanks for the reminder and useful tips Lisa…❤️
https://geniusenough.com
Oh, thank you, that’s very kind. Yes, the article I clicked on really did stop me in my tracks, I had no idea how serious HBP can be!
This is a really informative post! I think you’ll help a lot of people with this one Lisa xx
Oh thank you, that’s very kind, I do hope so! xx
Despite having the most horrendous diet throughout my adult life my blood pressure has stayed relatively low. But this year I hit 30, and being aware of the genetic risk of high blood pressure I’ve started to take better care of myself. I’ve exercised throughout the year and I cook 80% of my meals myself. But I did drink quite a lot… until one night I got arrhythmia (another family trade), which really scared me. Alcohol increases heart beat, so I’ve left all Friday bottles to the shop for couple months now. A healthy body means healthier mind as well 🙂
It sounds like you’re taking really good care of yourself but wow, arrhythmia must have been so scary. I’m glad you recognised it and have been able to take steps to help with that. You’re so right, healthy body equals healthy mind 🙂
Great post! I will definitely try to add these practices to my daily life,
oliviakingree.com
Thank you, I hope you get on with them if you do 🙂
Well this was a fascinating read. I haven’t had mine checked in a while but when I did it last mine was borderline too low, I hadn’t thought much of it at the time but after reading your list of foods you can eat to lower it, I think I have a good idea why. My mum used to have high blood pressure issues so we do have a monitor in the house (somewhere…). I’m tempted to dig it out and check now x
Sophie
Why thank you 😁 And yes, I guess being vegan and eating so much fruit, veg and grains/pulses would have that effect on your BP. Better to have a lower BP than too high though, I think! X
I had no idea about sleep! Thanks for the great info.
Oh yes – sweet dreams 🙂
I had mine measured recently and it was good. My mum has high blood pressure so I am aware that I belong to the risk group, especially now that I am >40. It’s so important to take care of yourself!
Oh, that’s really good to hear – I need to get mine checked soon too, it’s been a few months since I had it done. You’re right, we do need to take care of ourselves as we get older!
Definitely!
🙂 x
Very good advice! I struggle with the other side of things – my blood pressure is normal, albeit on the lower side, and if I don’t snack regularly it drops into low territory and I become dizzy, faint, and nauseous. I walk a lot for my job so not great when out and about! Eating something carb-based usually gets me back to normal within 20 minutes or so. I think your point of getting it checked regularly is really important, as that’s the best way to identify what you need to be doing.
Thank you so much, that’s good to hear – although not about your lower BP, obviously. But good that you know what your triggers are and how to deal with them. And yes, regular checking is key, I’m so glad I know that now.
Truly an educative post Lisa. Everything you have pointed out is absolutely right. There are so many people who don’t realize that they have HBP. Doctors usually advice to change your lifestyle etc etc. But the truth is people will do take care for sometime and then get back to their normal routine feeling they are all good. My husband has hypertension but he take very good care by eating right and monitoring it. A month ago in his office everyone’s blood pressure was checked and more than 90% had high BP. Just imagine doctors too have high BP. Spreading awareness about this is very important. 🙂 I have been very busy lately. Happy holidays Lisa. 🙂
Via | http://glossnglitters.com
Thank you, Via, that’s very kind. TBH, I wasn’t aware of how problematic HBP could be until I found the Blood Pressure UK website. I don’t want to alarm anyone but I’m sure most people aren’t aware of the potential dangers of not getting regular checks so I’m glad I was able to write this article. Happy holidays to you too 🙂
We have a blood pressure monitor at home, which my parents mostly use from time to time but when they pull it out they check mine and thankfully so far it’s been fine (if anything, a little low). The fact that there’s no symptoms is scary so we all just need to put time into taking care of ourselves!
Ash | https://thisdreamsalive.com
Oh do they? That’s great to hear, also that you can check yours at home too. Yes, the no symptoms part is very worrying, I had no idea before I wrote this post!
This is such a factual, important and informative post for those off us with blood pressure problems! Cutting down on salt has helped me feel so much better after about a month. I had no idea about the sleep! I’ll definitely take that into consideration. 🙂
Soph – https://girlvsworldblog.com x
Thank you – and that’s amazing and wonderful that simply cutting down on salt has had such a positive effect. And yes for sleep, something most of us could probably do with a lot more of getting! 🙂
Fantastic post. I have been on blood pressure meds for 6 meds for 6 months and my doctor has just advised me to come off them and monitor my pressure.
Thank you 🙂 And that’s great news about coming off your meds, I hope some of these tips and regular checks means you can do without them!
Very informative! I started taking magnesium to help lower my blood pressure and it worked!
Oh that’s so interesting – I take magnesium supplements to help with old sciatic scar tissue so maybe that’s why I’ve not suffered from high blood pressure!
My blood pressure tends to be lower, which isn’t always good. This post is indeed a great reminder, thank you for sharing it.
No, that’s also very true, but thank you 🙂
Great post! Heart health is super important. Although I loathe cardio, I still do my best to embrace it and understand all the great things it does for my health and my body. Thank you for sharing!
Yay, a fellow exercise loather! I know, it’s so hard, I hate it so much, but it has to be done 🙂 Thank you, I’m glad this was helpful.
Salt . . . I have had weird things happen to me if I have too much salt on my food on an empty stomach so I know what fluctuating blood pressure will do! I exercise and I love a brisk walk in fresh air. 🙂
Oh, that sounds intriguing?! Yes, I’m a fan of country walks too, although mine are usually more of a stroll… 🙂
Hey, gotta love a stroll to!
🙂 oh, yes!
Such a great and informative post. Thank you for sharing all of these advice. Happy Holidays.
Thank you, I’m glad it was helpful, happy holidays to you too 🙂
This was such a great, informative post Lisa. My dad suffers with high blood pressure and is currently on prescription medication for it. He’s also added more fruit and veg to his diet as recommend by his GP. I on the otherhand have always had blood pressure “on the low side” (doctors words), but nothing to worry about.
Ah, thank you so much, Kim. And that’s good to hear that your dad is adding more fruit and veg too – it’s a relatively easy way to help ourselves so kudos to him for doing just that x
Good advice. Blood pressure is something I rarely consider but this useful reminder has inspired me to check it.
Thank you, I’m so pleased this was helpful! 🙂
Thanks for all of the great tips! My blood pressure was checked in October a few times after a car accident, it was high but that was because of the shock and adrenaline. Still it certainly made me think!
Oh my goodness, I’m not surprised it was high after something like that, I hope it’s gone back to normal since then though!
I recently visited the doctors and got told my blood pressure is to low. I defo aim to take in more fluids – of the water kind!
Oh that’s interesting, but better than too high, I guess!
Such a great post, luckily my blood pressure is ok and something i do not have to worry about, at the moment anyway, but it is always good to look at ways of keeping it that way and not waiting for a problem to start
Thank you – and yes, I agree, it’s good to be prepared in case it does happen rather than worry about it 🙂
This is interesting to read. I’m always worrying about these things. I work at a desk too and I try to get up and walk around every so often. I don’t really bro he drink but I do enjoy a glass or two of wine in the evening, I also drink lots of water.
I walk around far less than I should but at least all the water I drink helps to balance out my evening glass of wine, haha!
That’s a very informative post. Thanks for sharing it, Lisa. My Mom has diabetes and I am constantly warned about having it in the future.
Thank you so much – although I’m so sorry to hear about your mother, I hope she is able to manage it successfully.
This is great I didn’t realise there were so many things that could affect your blood pressure and little changes which could help.
Actually, TBH, neither did I until I started researching this post – but I’m very glad I did!
Very informative post, great to see more discussions open up regarding blood pressure and ways of managing it.
Thank you – yes, I agree, I think more people need to be aware of the issues.
This is so informative. I sometimes have it checked when I go to the doctors. But I think each time I will request it too! Thank you for sharing this information! Xxx
Thank you – I’m so pleased it was helpful – and that’s such a good idea to request a check each time you go to the GP, great tip! xxx
I just like to make sure haha xxx
Oh yes! xxx
Thank you for sharing this Lisa! I often get mine checked at the doctors but I’ll be honest, I don’t think about it otherwise. All these tips you’ve shared are important to keep in mind anyway! I definitely need to start drinking more! that’s my biggest issue! always forgetting to have water throughout the day.
Thanks for sharing as always 🙂
Ashleigh
You’re welcome, I’m so pleased it was helpful – and yes, drinking plenty of fluid (herbal teas and infusions count too) is always a big help! X