17 September 2024
Know Your Numbers Week 2024 – recap
Why you have the power to lower your blood pressure and risk of hypertension
Last week saw the return of ‘Know Your Numbers! Week’ – the nation’s largest annual blood pressure testing and awareness event that runs each September. Organised by Blood Pressure UK, this year’s campaign focused on home monitoring of blood pressure, as it’s the easiest way to Know Your Numbers!, so you can take steps to lower them.
The campaign encouraged the nation to use a simple and reliable blood pressure monitor to measure their blood pressure at home. Then, if necessary, take control of their health by making some simple lifestyle changes if their reading is considered high.
From taking regular exercise to reducing salt intake and avoiding smoking, there are several simple but key changes we can make to our daily lives that will help to lower blood our pressure.
Why do we need to ‘Know Our Numbers’?
It is more important than ever to measure our blood pressure as high blood pressure – otherwise known as hypertension, is on the rise. For the UK, the latest Government health statistics worryingly show that hypertension prevalence in England is at its highest for over a decade*.
High blood pressure is a major cause of heart attacks, strokes, and other illnesses, but usually has no symptoms until it’s too late, which is why it’s known as ‘the silent killer’. In fact, an estimated 46% of adults with hypertension are unaware that they have the condition**.
Knowing your numbers means you can start making healthy lifestyle changes or start taking medicines if you need them to bring your blood pressure down to a healthy level. So, the power really is in your hands to check your blood pressure to see if it’s under control.
What is hypertension?
Hypertension is the medical term for high blood pressure, which is when the pressure in your blood vessels is too high (140/90 mmHg or higher). According to the WHO, more than 1.3 billion people worldwide are affected by hypertension**. It is common but can be serious if not treated and is major cause of premature death worldwide.
How can I reduce my risk of hypertension/high blood pressure?
Changes to how we live our lives such as eating a healthier diet, stopping smoking and being more active can help reduce our risk of hypertension.
When it comes to diet the biggest – and possibly simplest thing we can do to reduce our risk is to reduce our salt intake. The reason for this is that excess salt — because of the sodium it contains — can cause the body to hold onto fluids which in turn can increase the volume of blood coursing through. And while sodium is an essential nutrient, too much of it can increase blood pressure.
A recent report from the WHO*** found that the number one dietary factor contributing to death and disability in the WHO European Region is excessive sodium intake.
Many of us often don’t realise how much salt and thus sodium we are eating as it often ‘hidden’ in foods. A good rule of thumb is the ‘Stick with 6’ – meaning we generally only need 6g per day – about one level teaspoon.
How can I reduce my sodium intake?
Sodium is found naturally in foods such as dairy, meat, and shellfish. Processed foods and sauces are often high in sodium. These include some breads, crackers, snacks, meats, soy sauce, fish sauce, and bouillon or stock cubes, and the list goes on. Try to be mindful of consuming too many of these types of foods and cook from scratch wherever possible – without adding unnecessary salt!
Adding salt at the dinner table is also a habit we should try to break – but it can be hard to this! If that’s the case, then it’s good to know that LoSalt provides an alternative to regular salt. With 66% less sodium than regular table salt, sea salts and rock salts, switching to LoSalt can help maintain normal blood pressure without sacrificing flavour.
Season With Sense is a public health campaign, to help consumers keep the flavour but forego excess salt. It’s a campaign I’ve been delighted to be a collaborator of for many years, working with the campaign to offer practical and expert advice, for a palatable journey towards wise salt choices.