Eating a banana a day to ditching caffeine, ten ways to cut your risk of a heart attack
IT is dubbed a “silent killer” because there are no clear symptoms.
But high blood pressure is to blame for half of all heart attacks and strokes.
One in three British people have the condition – also known as hypertension – and an estimated five million are undiagnosed.
But they are clueless to the threat they face, so that is why the NHS is about to roll out blood pressure checks in supermarkets and barbershops, a move that could prevent 1,300 heart attacks and strokes this year alone.
Some pharmacies, GP surgeries and workplaces offer screenings.
But by making them accessible in communal places it is hoped more people will be encouraged to take action sooner.
If you get the chance, take the offer of a test.
In the meantime, we have set out ten ways to help you reduce your risk, with advice from medical experts.
Exercise pill
KEEPING fit with regular exercise is proven to be as effective in lowering blood pressure as medication.
Professor Naveed Sattar, honorary consultant in cardiovascular and metabolic health at the University of Glasgow, says: “Activity helps keep blood vessels more flexible, which in turn helps keep blood pressure down.”
Whatever workout you do, try to do more. It is never too late to find an activity you enjoy.
Bye Bye booze
“THERE is a straight line between the amount of alcohol consumed and higher blood pressure,” says Prof Sattar.
“Cutting alcohol by however much is achievable and sustainable will lower blood pressure.”
Drinking booze restricts blood vessels, which raises blood pressure, and contributes to weight gain.
Start by working out how much you consume per week.
The recommended limit is 14 units or “one drink a day”.
But the fewer, the better.
Sweet treat
COCOA, the key ingredient of chocolate, was shown in a University of Surrey study to stretch blood vessels in three hours.
Dr Rachel Ward, of Woodlands Medical Centre in Didcot, Oxfordshire, says: “Cocoa is rich in an antioxidant called flavonols. There is evidence that people who eat more food rich in flavonols have better-controlled blood pressure.”
In the study, people had supplements with as many flavonols as 500g of dark chocolate, but even a little contains high levels.
Shake the salt
BIN the salty snacks for the quickest way to lower blood pressure.
These include processed meats, ready meals and bread.
Adults should stick to no more than 6g of salt a day – but most of us eat much more.
Prof Sattar says: “Learn to cut salt gradually by retraining your palate.
“Cut added table salt and then foods rich in salt. After a few weeks people can get used to, and, crucially, enjoy eating less salty foods.”
Go decaf
CAFFEINATED drinks, including energy drinks and coffee, can cause a short but dramatic increase in your blood pressure.
Caffeine is the world’s most-used stimulant.
But while it does increase your alertness and give you an energy boost, consuming more than four cups of coffee a day might also heighten your blood pressure levels.
The NHS says it is fine for people to have tea and coffee, but do not make them your main source of fluid intake.
Portion control
EXTRA weight means more blood flow is needed to nourish fat cells and deliver oxygen to tissue.
Prof Sattar says: “This means more body fluid, which then stresses blood vessels more.”
Make small and gradual changes you can stick to.
Eating more fruit, vegetables and fibre, and less high-fat and high-sugar foods, is the way to go.
But Prof Sattar adds that a major issue is portion size or too many high-calorie meals eaten out.
Banana a day
IF cutting salt from your diet is tough, stock up on bananas, leafy greens, salmon, avocados, apricots, tuna and beans.
In 2022, scientists from Holland claimed that foods high in potassium cancel out the impact of consuming too much sodium, particularly in women.
Their study of almost 25,000 older British people showed that those who regularly ate potassium-rich food were 13 per cent less likely to end up having a heart attack or stroke.
Hold a plank
CARDIO workouts such as running or swimming are not the only kind of exercise to try when it comes to lowering your blood-pressure levels.
Dr Ward says: “A recent review suggested that doing regular isometric exercises such as planks and wall squats are better at reducing your blood pressure.”
Personal trainer Lucy Gornall suggests trying a 20-second plank three times, with 30 seconds in between.
Get frisky
ORGASMS can directly lower blood pressure, according to a Georgia State University study in the US.
Volunteers who climaxed during an evening romp had readings up to 13 per cent lower the next day.
In 2019, the team reported: “The more pleasurable the orgasm, the lower the readings on the day after intercourse.”
Regular sex is also a form of exercise, which is highly recommended for a healthy heart.
Stub it out
SMOKING is well known to be extremely dangerous for the heart and circulatory system.
High blood pressure causes narrowing of the arteries.
If you smoke, the process happens much faster.
Puffing on cigarettes causes damage to the walls of the blood vessels, makes blood more likely to clot and lead to blockages, and forces the heart to work harder.
See nhs.uk/better-health/quit-smoking to find a stop-smoking plan.