High Blood Pressure: The Silent Killer You Shouldn’t Ignore
High blood pressure – or hypertension – often doesn’t come with obvious warning signs. In fact, many people can go years without realising they have it. But, left unchecked, it can quietly put extra strain on your heart, blood vessels, and organs, increasing the risk of heart disease, stroke, kidney problems, and other serious conditions.
That’s why it’s sometimes called “the silent killer” – and why Hypertension Awareness Day (17th May) is a reminder to pause, check in with your health, and take small steps that could make a big difference.
What exactly is high blood pressure?
Blood pressure is the force of your blood pushing against the walls of your arteries. It’s measured using two numbers:
- Systolic (the higher number) is the pressure when your heart beats.
- Diastolic (the lower number) is the pressure when your heart rests between beats.
A normal blood pressure reading is usually around 120/80 mmHg.
If your numbers are 140/90 mmHg or higher, it’s considered high blood pressure.
So why does it matter?
Because high blood pressure rarely causes symptoms, it often flies under the radar. But it silently damages your arteries over time, forcing your heart to work harder. The result? Increased risk of serious health problems down the line.
The good news? It’s often manageable, and even preventable with the right lifestyle changes, regular checks, and treatment if needed.
Could you be at risk?
You might be more likely to develop high blood pressure if you:
- Are over 40
- Have a family history of hypertension
- Smoke
- Are overweight
- Drink regularly
- Eat a diet high in salt and low in fruit/veg
- Don’t exercise much
- Are under constant stress
You don’t need to tick every box to be at risk. Even one or two of these factors can make it worth getting your blood pressure checked regularly.
Simple changes, big impact
The idea of “managing your blood pressure” might sound like a big health project, but it doesn’t have to be. Even small shifts in your daily routine can help lower your numbers and protect your long-term health.
Here are some practical ways to start:
- Eat With Your Heart In Mind
Try to avoid unhealthy, processed foods, and try to get healthier, whole foods into your diet. Fruit and vegetables, whole grains, low-fat dairy, and lean proteins are excellent for helping with your blood pressure. - Move More
Just 30 minutes of walking a day can make a noticeable difference to your fitness levels and heart health. You don’t need to become a marathon runner – it’s about consistency, not intensity. - Manage Your Stress
Easier said than done, but stress management techniques such as mindfulness, deep breathing, or even just taking proper breaks throughout your day can help lower blood pressure and improve your overall wellbeing. - Cut Back On Smoking And Drinking
Both can raise blood pressure over time. Reducing your intake – even slightly – is a win for your heart and your body. - Know Your Numbers
The only way to know if you have high blood pressure is to check it. Many pharmacies offer free checks, or you can ask your GP or use a home monitor. It only takes a few minutes and could give you a much better understanding of what is normal for you.
One small check. One big step.
If there’s one takeaway from Hypertension Awareness Day, it’s this: don’t wait for symptoms to appear. High blood pressure doesn’t always make itself known – but it can still do harm in the background.
By staying informed, making positive health choices, and getting checked regularly, you’re giving your heart the support it deserves. After all, it works hard for you every day – it’s only fair to return the favour.