Risk factors and 8 tips to reduce high blood pressure

High blood pressure is an easily treatable condition but left untreated is a major risk factor in developing cardiovascular disease. It is estimated that 80% of premature deaths from cardiovascular disease could be prevented through better public health, and the first step in addressing the risk factors is understanding and supporting behaviour changes.

Fixed risk factors

Before we go into the top tips, we want to touch on risk factors that are beyond your control – these are non modifiable or fixed risk factors.

Age

In the UK, much like other developed countries, blood pressure has a tendency to increase with age and this is attributed to the gradual stiffening and thickening of arteries which makes it harder for blood to flow smoothly. While younger people can develop hypertension, the risk significantly increases after the age of 40 – especially after 65.

Gender

Health Survey for England figures show that for any age up to about 65, women tend to have a lower blood pressure than men however tend to catch up after menopause. Older women are more likely than older men to have hypertension and pregnancy related conditions such as preeclampsia can also increase a woman’s long-term risk.

Ethnicity

Ethnicity plays a significant role in hypertension risk, for example black adults are more likely to develop high blood pressure earlier and have more severe forms of it compared to other ethnic groups - they also tend to respond differently to certain blood pressure medications. Genetic sensitivity to salt is also more common in some ethnic groups which can contribute to higher blood pressure.

Genetics

High blood pressure can run in families so if your parents or close relatives have hypertension, then you will be at higher risk of developing high blood pressure and other related conditions. Shared family environments and habits such as diet, physical activity and stress levels can also influence risk.

Modifiable risk factors

While you can’t change the fixed risk factors there are proactive steps you can take to manage your blood pressure and reduce your overall risk – these are known as modifiable risk factors. These are lifestyle and environment influences that you can control and addressing them can significantly lower your risk of developing hypertension or help manage it if you already have it.

Diet

Diets high in sodium, saturated fats, trans fats and added sugars can raise blood pressure. A high salt diet disrupts the natural sodium balance in the body and causes fluid retention which increases the pressure exerted by the blood against blood vessel walls. Eating a diet high in calories and fat and low in fruit and vegetables increases the risk of becoming overweight or obese.

Obesity

Excess body fat forces the heart to work harder, increase blood pressure. Obese men are more that twice as likely to develop high blood pressure and obese women 3 times more likely.

Physical activity

People in the UK are around 20% less active now than in the 60’s and if the current trend continues, we will be 35% less active by 2030. Lack of regular exercise weakens the heart and circulatory system which in turn increases the risk of hypertension.

Excessive alcohol consumption

Alcohol has been identified as a causal factor in more than 60 medical conditions and can raise blood pressure and damage the heart over time. The recommended limit is no more than 2 drinks per day for men and 1 for women.

Stress

Long-term stress can lead to unhealthy coping behaviours such as overeating, smoking or drinking, all of which increase the risk of high blood pressure. As well as this, the stress itself can directly contribute to elevated blood pressure through hormonal changes. Anxiety and stress can increase hormones such as adrenaline and cortisol which impact on blood pressure and heart rate.

Top tips for reducing high blood pressure

• Increase activity – It is recommended that adults aged 19-64 should be aiming for 150 minutes of moderate intensity activity each week, this could include things such as walking, swimming or cycling.

• Reduce/stop smoking - Tobacco causes temporary spikes in blood pressure and damages blood vessels, quitting can improve heart health almost immediately (even second hand smoke increases the risk of heart disease and hypertension)

• Eat a heart-healthy diet – Diets such as the DASH or mediterranean diet ensure that you are getting lots of whole grains, fruits, vegetables and lean proteins alongside all the necessary nutrients into your diet. These foods help in the reduction of blood sugar by limiting the amount of sodium as well as providing you with the nutrients that can help to counteract the effects of sodium and promote overall cardiovascular health.

• Dark chocolate (in moderation!) – You don’t need to deprive yourself, dark chocolate with a high cocoa content may help relax blood vessels and lower blood pressure due to the flavanols which in a type of antioxidant.

• Reduce alcohol intake – Try not to exceed the guidelines of 2 drinks per day for men and 1 for women as even moderate drinking can raise blood pressure over time.

• Stress management – While some stress in unavoidable, chronic stress can elevate blood pressure. Whether it’s work stress or personal stress, make sure you talk to a trusted person and have support. You may also want to try relaxation techniques like deep breathing, meditation, yoga or journaling.

• Improve sleep quality – Aim to get 7-8 hours of sleep per night, when you sleep your blood pressure generally decreases – a phenomenon known as nocturnal dipping. Lack of sleep may increase the activity of the sympathetic nervous system and disrupt the body’s natural circadian rhythm, which plays a role in blood pressure regulation.

• Monitoring – Regular checks help you track and manage changes in your blood pressure allowing you to adjust your lifestyle or medication as needed. Home blood pressure monitors can be used for daily tracking or as part of your wider health monitoring you could opt for something such as the Bluecrest health assessment, to not only understand your blood pressure but gain deeper insights into your overall health.

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