blood pressure self care basics

Overview

Blood pressure is the force of blood pushing against the walls of your arteries (the tubes that carry blood from your heart to the rest of your body). It's normal for your blood pressure to go up and down during the day. But when it stays high for a long time, it's called high blood pressure or hypertension. High blood pressure can damage your heart and blood vessels over time, so it's important to keep it in a healthy range.

Yes, high blood pressure is very common. Globally, about one in three adults have it. In the UK, it affects about one in four adults.

It can affect anyone, but it becomes more common as you age. It is also more common in people who are overweight, eat too much salt, don't get enough exercise, or have a family history of high blood pressure. Some ethnic groups, such as people of African or South Asian descent, are at higher risk.

Symptoms

Common symptoms

• High blood pressure usually has no symptoms. That's why it's called a 'silent killer.' The only way to know you have it is to get your blood pressure checked.

Symptoms in children

• High blood pressure in children is rare and usually has no symptoms. If it is very high, a child might have headaches, blurred vision, or nosebleeds.

Symptoms in older adults

• In older adults, very high blood pressure might cause headaches, shortness of breath, or dizziness. But again, most people have no symptoms.

Causes

Main causes

• In most cases, the exact cause of high blood pressure is unknown. This is called primary or essential hypertension. It develops over time due to lifestyle and genetic factors.

Risk factors

• Being overweight or obese
• Eating too much salt
• Not getting enough physical activity
• Drinking too much alcohol
• Smoking or using tobacco
• Having a family history of high blood pressure
• Getting older
• Having certain chronic conditions like diabetes or kidney disease

When to see a doctor

See a doctor urgently if:

• If you have a sudden, severe headache with a very high blood pressure reading (like 180/120 or higher), seek urgent care.
• If you have chest pain, shortness of breath, or vision changes, call your local emergency number.

Book a routine appointment if:

• If you are an adult over 40, you should have your blood pressure checked at least every five years. Your doctor may recommend more frequent checks if you are at risk.
• If you have a family history of high blood pressure or other risk factors, talk to your doctor about how often you should be checked.

Diagnosis

Blood pressure is measured with a device called a sphygmomanometer (a blood pressure cuff). A healthcare professional will place the cuff around your upper arm and inflate it to measure the pressure in your arteries. They will give you two numbers: systolic (the pressure when your heart beats) and diastolic (the pressure when your heart rests between beats).

Tests that may be done

• A blood pressure reading using a cuff (sphygmomanometer)
• Sometimes your doctor may ask you to wear a device that measures your blood pressure over 24 hours (ambulatory blood pressure monitoring)
• Urine and blood tests to check for other conditions like kidney disease or diabetes

What to expect at your appointment

Your doctor will take your blood pressure at least twice on separate visits before diagnosing high blood pressure. They may also ask about your lifestyle, family history, and any medications you take. The test is quick and painless.

Treatment

Treatment for high blood pressure usually starts with lifestyle changes. If these are not enough, your doctor may recommend medicines to help lower your blood pressure. The goal is to keep your blood pressure below a target level, usually around 140/90 or lower, though your personal target may be different.

Self-care at home

• Eat a healthy diet low in salt and rich in fruits, vegetables, and whole grains (the DASH diet is a good example).
• Get at least 150 minutes of moderate-intensity exercise each week, such as brisk walking or cycling.
• Maintain a healthy weight. Even losing a small amount of weight can help.
• Limit alcohol to no more than 14 units per week for men and women (a unit is about half a pint of beer or a small glass of wine).
• Quit smoking if you smoke. Smoking raises blood pressure and damages blood vessels.
• Manage stress through relaxation techniques, hobbies, or talking to a friend.

Medical treatments

If lifestyle changes are not enough, your doctor may prescribe medicines. There are several types of blood pressure medications that work in different ways, such as helping your blood vessels relax or reducing the amount of fluid in your body. Your doctor will choose the best one for you based on your health and any other conditions you have. You may need to take more than one type of medicine. Always take your medicine exactly as prescribed. Do not stop without talking to your doctor.

When is surgery considered?

Surgery is rarely needed for high blood pressure itself. However, if a secondary cause is found, such as a narrowing of the artery to the kidney, a procedure may be done to fix it.

Living with this condition

Living with high blood pressure means taking steps every day to keep your numbers in a healthy range. This includes eating well, staying active, and taking any prescribed medicines. You may need to check your blood pressure at home with a home monitor. Keep a log to share with your doctor.

Lifestyle tips

• Take your medicines as directed, even if you feel fine.
• Limit sodium (salt) to less than 6 grams per day (about a teaspoon). Check food labels.
• Eat foods high in potassium, like bananas, spinach, and sweet potatoes (unless you have kidney problems, in which case check with your doctor).
• Reduce stress with activities you enjoy.
• Avoid tobacco and limit alcohol.

Diet and exercise

A heart-healthy diet is key. Focus on fruits, vegetables, whole grains, lean proteins, and low-fat dairy. Limit foods high in saturated fat, cholesterol, and salt. Exercise should be regular – at least 30 minutes most days. Activities like walking, swimming, or cycling are great. Always talk to your doctor before starting a new exercise programme.

Mental health and emotional wellbeing

Managing a long-term condition can sometimes feel overwhelming. You may feel anxious or stressed about your health. It's important to talk to your doctor or a counselor if you are struggling. Join a support group or talk to family and friends. Your mental health is just as important as your physical health.

Prevention

High blood pressure can often be prevented or delayed by making healthy lifestyle choices. Eat a balanced diet, stay physically active, keep a healthy weight, limit alcohol, and don't smoke. Having regular blood pressure checks can catch problems early.

Screening programmes

Regular blood pressure checks are the best screening. Starting at age 40, adults should have their blood pressure checked at least every five years. If you have risk factors, your doctor may recommend more frequent checks. Some pharmacies also offer blood pressure checks for free.

Complications

If left untreated

• High blood pressure can damage your arteries, leading to heart attack or stroke.
• It can cause the heart to work too hard, leading to heart failure.
• It can damage the blood vessels in your kidneys, leading to kidney failure.
• It can damage the blood vessels in your eyes, causing vision loss.

Long-term outlook

The good news is that high blood pressure is very manageable. With the right lifestyle changes and, if needed, medications, most people can achieve good blood pressure control. This greatly reduces the risk of complications and helps you live a long, healthy life. Take it one step at a time, and don't hesitate to ask for help.

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