Take charge of your wellbeing & learn more about high blood pressure & how to help control it
What is blood pressure?
Your blood pressure is the pressure of blood in your arteries, it’s the force that your heart uses to pump blood around your body. Your body needs this pressure to get the blood moving to your brain and around the rest of your body. It’s normal for your blood pressure to change throughout the day but sometimes it remains high (even when you’re resting), this means you might have high blood pressure (hypertension).
How is blood pressure measured?
Blood pressure is usually measured using a blood pressure monitor. The reading is given as two numbers and is measured in millimetres of mercury (mmHg) which is a unit for measuring blood pressure. The two numbers are:
• Systolic pressure – the higher number. This is the force at which your heart pumps blood around your body. It’s the pressure against your arteries when the pressure is at its highest
• Diastolic pressure – the lower number. This is the resistance to the blood flow in your blood vessels when your heart is relaxing between beats. It’s when the pressure is at its lowest
An example of a blood pressure reading is 130/90mmHg or 130 over 90. This means your systolic pressure is 130mmHG and your diastolic pressure is 90mmHg.
Normal blood pressure is considered to be between 90/60mmHg and 120/80mmHg. If you’re over 80, the ideal blood pressure is under 150/90mmHg or if you’re measuring at home, 145/85mmHg. This is because when you get older, your arteries get stiffer, thereby increasing your blood pressure.
It’s important to remember that everyone’s blood pressure will be slightly different. Your low or high may be normal for someone else and vice versa.
What is high blood pressure?
High blood pressure is when your blood pressure is always too high. The medical term for this is hypertension. High blood pressure is considered to be 140/90mmHg or higher.
When your blood pressure is in normal ranges, your arteries are usually stretchy. This means they can cope with your blood pressure changing. If you have high blood pressure, your arteries aren’t able to stretch as much as they usually do as they get stiffer and narrower. This makes it harder for your heart to pump the blood around your body.
If your blood pressure is between 121/81mmHg to 139/89mmHG, this could mean you have a risk of getting high blood pressure. There are steps you can take to help keep your blood pressure under control and we’ll be exploring them later in the article.
What causes high blood pressure?
In many cases, it’s not clear what causes high blood pressure, but there are lifestyle factors which may increase your risk or it may be a secondary condition caused by a specific medical condition.
Some risk factors for high blood pressure include:
• Being over the age of 65
• Having a family history of high blood pressure
• Smoking
• Drinking excess alcohol
• Drinking too much coffee or other caffeinated drinks
• Having a high salt diet
• Not eating a healthy diet
• Lack of exercise
• Being under a lot of everyday stress
• Being overweight, especially carrying weight in your mid-section
• Living in a deprived area
• Being of black African or black Caribbean descent
• Being of South Asian origin (Indian, Pakistani and Bangladeshi)
High blood pressure can sometimes be caused by an underlying health condition. Some conditions include:
• Kidney disease
• Diabetes
• Obstructive sleep apnoea
• Lupus
• Scleroderma
• Hormone problems like an underactive thyroid
If you’re worried a particular medicine may be affecting your blood pressure, speak to your GP. It’s important not to stop taking any prescribed medication without speaking to your doctor first.
Risks of high blood pressure
Having high blood pressure can make your arteries stiff or narrow. This narrowing can make it easier for fatty deposits to build up which can increase your risk of having a heart attack or a stroke.
High blood pressure can also put extra strain on your body, affecting organs like your brain, kidney or eyes. It can put you more at risk of health conditions like:
• Peripheral arterial disease
• Aortic aneurysm
• Kidney disease
• Vascular dementia
• Heart disease
• Heart attack
• Stroke
• Heart failure
• Problems with your vision
Reducing your blood pressure, even by a small amount, can help lower your risk of the above conditions.
How can I get my blood pressure checked?
Getting your blood pressure checked is the only way to know whether you have high blood pressure as there aren’t any obvious symptoms of high blood pressure. Most people who have it don’t actually know they have it. In rare cases, it can cause symptoms like nosebleeds, headaches and blurred vision.
If you’re a healthy adult aged between 40 and 74 and you don’t have any pre-existing conditions like diabetes or heart disease, you’ll be invited for an NHS Health Check every 5 years– it’s a free check-up of your overall health. This check-up will include a blood pressure check.
If your blood pressure is in the healthy range, between 90/60mmHg and 120/80mmHg, it’s advised to have it checked at least every five years It’s a simple test using a blood pressure machine which usually has an arm cuff attached to it.
The cuff is wrapped around your upper arm and then filled with air to tighten it. This can feel a bit uncomfortable, but this only lasts for a couple of seconds. You should get the results right away.
You can check your blood pressure by:
• Visiting your GP
• Using an at-home blood pressure monitor
• If you are aged over 40 you can visiting a Boots pharmacy for the NHS Blood Pressure Check Service* which is available in over 1,000 of our stores across England
How can I lower my blood pressure?
If you have high blood pressure, it’s important to be guided by your GP however lifestyle changes can help you to reduce it or help to control it.
Maintaining a healthy weight
If you’re overweight, losing weight can help lower your blood pressure. This is because your heart may not have to work as hard to pump blood around your body if you lose weight. Losing weight if you’re overweight or maintaining a healthy weight can also help lower your risk of other health conditions like stroke and diabetes.
Eating a healthy diet
Reducing the salt in your food and eating plenty of fruit and veg can help you reduce your blood pressure. Salt can increase your blood pressure, so it’s important to try to eat less than six grams a day (about a teaspoon).
A low-fat diet including plenty of fibre can also help you lower your blood pressure. Our Nutrition Hub can help if you need inspiration.
Exercising regularly
Exercising regularly can help lower blood pressure as it helps to keep your heart and blood vessels in good condition. Exercising regularly can also help with weight loss and maintaining a healthy weight.
Adults aged 19-64 years should try to do at least 150 minutes (about two hours 30 minutes) of moderate intensity exercise a week. This can include things like cycling or fast walking. Activity trackers can help you track your progress. You can use them to set goals and measure successes.
Speak to your GP first if you have not exercised for some time, or if you have medical conditions or concerns. Make sure your activity and its intensity are appropriate for your fitness.
Limit your alcohol intake
If you regularly drink too much alcohol, your blood pressure can increase over time. It’s advised to drink within the government recommended units to reduce the risk of high blood pressure:
• Men and women are advised not to drink more than 14 units a week regularly
• If you do drink 14 units a week, spread this over three or more days
Drinking less alcohol can also help you lose weight as alcohol is high in calories.
Quit smoking
Smoking can make your arteries narrow which can increase your blood pressure. If you already have high blood pressure and you smoke, your arteries can narrow further which increases your risk of cardiovascular disease.
If you’re ready to quit smoking, try the NHS Stop Smoking Service** to help with support for your journey. Boots can also help with smoking control products to help stub out the habit.
Manage everyday stress
Stress is our body’s way of responding to challenging situations. A certain amount of stress is normal but while you’re stressed, your blood pressure can increase. Stress can also lead to unhealthy habits like drinking too much alcohol which can also increase your blood pressure.
To help manage everyday stress, you can:
• Try calming breathing exercises
• Try talking about how you feel to your friends, family members or a health professional
• Try to remind yourself that you aren’t alone. Lots of people feel stressed at a point in their lives
• Try to avoid using cigarettes, alcohol, gambling or recreational drugs to relieve stress
Make sure to get enough sleep
Sleeping for less than five hours a night, insomnia and having your sleep interrupted can raise your blood pressure. At Boots, we’ve got advice and products to support sleep.
Medicines for high blood pressure
In some cases, your GP may recommend that a medicine is needed to help control your blood pressure. The GP will take into consideration your blood pressure reading and your risk of developing other problems like heart attack or stroke.
Usually only one medicine is prescribed however you may be required a combination of different medicines to help lower your blood pressure. It’s important to take this medicine as prescribed to allow it to work as intended and you should continue to take medication even if you don’t feel any different.
It’s important to take care of your body and take proactive steps to help lower your blood pressure if it’s high. Boots have a wide range of products to help support your heart health.
