Doctors call this common condition 'the silent killer'

High blood pressure, known medically as hypertension, effects around 1.28 billion adults aged 30-79 years old worldwide, according to the World Health Organization. It is a major cause of premature deaths globally and yet it’s estimated that only 46% of those with hypertension are diagnosed and treated.

Heath care professionals in the UK have revealed they are seeing a rise in cases of hypertension in the under 50s and the concern is that that the condition rarely exhibits symptoms – so you won’t know you’re at risk without getting a measurement.

As well as avoiding life threatening heart attacks, there are many other benefits to lowering your blood pressure. A recent study has shown that lowering your blood pressure may cut your risk of dementia by 15%. It can improve your kidney health and avoid sight loss associated with blood vessels in your eyes getting damaged.

A recent study by the Stroke Association disturbingly revealed that a third of Brits didn’t know that high blood pressure is the biggest risk factor for a stroke. High blood pressure is the cause of around half of all strokes and more than four million people are estimated to be living with undetected or untreated high blood pressure in England.

‘It’s sometimes called the ‘silent killer’ because there are often no symptoms’

Dr Nadira Awal, Doctify-rated GP and the founder of Pause & Co Healthcare says, ‘As a GP, I frequently see patients concerned about high blood pressure and the long-term risks it poses to their health. While medication is sometimes necessary, it’s important to know that many people can successfully manage their blood pressure—and even prevent the need for medication—by making targeted lifestyle changes.

‘Blood pressure is the force of your blood pushing against the walls of your arteries. Persistently high readings (usually above 140/90 mmHg) can damage your blood vessels and organs over time, increasing your risk of heart attack, stroke, kidney disease, and other complications. Because high blood pressure often has no symptoms, it’s sometimes called the “silent killer.” That’s why regular monitoring and early intervention are so important.’

Read on and discover the important hypertension facts and the quickest ways to drop your blood pressure that can start today.

Understanding the risk

Blood pressure is the pressure in your arteries. You need pressure to get the blood moving around your body – significantly in the arteries that carry blood from your heart to your brain. As the British Heart Foundation explains, blood pressure can fluctuate, and it is normal to see it rise when you’re moving about, but the problem is when it’s always high, even when you’re resting.

Arteries are normally stretchy and cope with the fluctuations, but with high blood pressure, they lose the flexibility and become stiff. That narrowing allows fatty material (atheroma) to build up, which can trigger a heart attack or stroke.   

Where to start

There are rarely symptoms of hypertension, and they can be easily missed. You could experience headaches, blurred vision, chest pain or even nosebleeds, but ultimately the only way to know for sure, is to take a test. You can get your blood pressure taken at your GP some pharmacies and you can also buy a monitor so you can keep track at home – which can help to take regular readings to get a better average that you can log for your GP.

British Heart Foundation explains how you discover what your readings mean. Blood pressure is measured using two numbers. The first is when the pressure is at its highest (or systolic pressure) It’s the pressure against your arteries when your heart is pumping blood around your body. The second at its lowest (or diastolic pressure) and shows how much pressure is in your arteries when your heart relaxes between beats. For example, your reading might be something like 140/90 mmHg, which you would say as “140 over 90” (mmHg is a unit for measuring blood pressure).

Dr Nadira Awal, Alison Cullen, Nutritional Practitioner and Education Manager for avogel.co.uk, Joanne Jones, a spiritual wellness expert at Trusted Psychics, and Dr Lucy Williamson, registered, award-winning nutritionist and gut health expert, reveal the best ways to start lowering your blood pressure, today. 

1. Reduce salt intake

‘Salt (sodium) is a major contributor to high blood pressure, ‘Dr Awal says. ‘Most adults in the UK consume far more than the recommended daily limit of 6g (about one teaspoon) of salt. High salt intake causes your body to retain water, increasing blood pressure.’

Your kidneys filter your blood and pull toxins and unwanted fluid from cells throughout the body and send them to the bladder. Eating too much salt makes it harder for your kidneys to remove fluid. It builds up in your body and increases your blood pressure.

Dr Awal recommends cooking from scratch when possible, so that you can control salt content and it’s important to try and avoid processed foods, ready meals, and salty snacks. ‘Use herbs, spices, lemon, or vinegar for flavour instead of salt,’ she advises, ‘And read food labels to look for ‘low sodium’ options.’

2. Adopt the DASH Diet

‘The DASH (Dietary Approaches to Stop Hypertension) diet is specifically designed to lower blood pressure,’ Dr Awal says. It’s a healthy eating plan to help prevent or treat hypertension and it can also help lower cholesterol.

Foods in the DASH diet, which is doctor and dieticianapproved, are rich in the minerals: potassium, calcium and magnesium and limits foods that are high in salt, limits added sugar and saturated fat, such as in fatty meats and full-fat dairy products.

The key features of this diet are:

• Plenty of fruits and vegetables (aim for at least 5 portions a day).
• Whole grains such as brown rice, oats, and wholemeal bread.
• Low-fat dairy products.
• Lean proteins, especially fish and poultry.
• Nuts, seeds, and legumes.
• Limited red meat and sweets.
• Reduced saturated and trans fats

3. Potassium-Rich Foods

Potassium is a mineral that helps to regulate/lower blood pressure. Dr Lucy Williamson says, ‘Potassium is a micronutrient (a mineral) that is needed for every single cell in our body to function properly. So, it has many vital roles, including regulating blood pressure (and therefore the amount of fluid in the body) heart health, muscle function and in sending signals along our nervous system.’

‘The richest potassium foods include, bananas, avocado, spinach, root veg like beetroot and parsnips, dried fruit (such as apricots, sultanas, and figs), chicken, red meat, fish, milk and wholegrains. Also, nuts and seeds, and eco-friendly beans and pulses are particularly good sources.’

Dr Williams explains that potassium is found in all ‘living’ cells - it’s widely available in most foods but those listed above are particularly good sources. Eating a balanced plant-based diet (with less but better high welfare animal sources too) should provide the daily recommended amount.

‘One of my favourite ways to enjoy potassium rich foods would be a dairy milk smoothie made with a mix of fruit and veg - try combining beetroot, bananas and a dried fig for example with some nuts.’

4. Maintain a healthy weight

‘Carrying extra weight forces your heart to work harder, raising your blood pressure’ Dr Awal warns. ‘Even modest weight loss (5–10% of your body weight) can significantly lower your readings.’ The NHS does a free downloadable weight loss app with a 12-week plan to help you get healthier and more active.

5. ‘Beet’ blood pressure 

Nutritional Practitioner Alison Cullen, says beetroot is an excellent source of potassium and nitrates, which are both important to manage blood pressure. The chemical formation of nitrite from the dietary nitrates in the juice is thought to lower blood pressure. ‘According to a study, people who drink just 100g of beetroot juice experience reduced blood pressure within 24 hours!’ Alison says.

‘Inorganic nitrate in beetroot is converted into nitric oxide after it is eaten. Nitrate oxide is responsible for keeping blood vessels open and relaxed and thereby keeps blood pressure down. The effect is more pronounced in men than in women, possibly due to differences in the ability to process nitrates.’

6. Physical Activity

Dr Awal says, ‘Regular exercise strengthens your heart, allowing it to pump blood more efficiently and with less effort. Her recommendations are to aim for at least 150 minutes of moderate-intensity aerobic activity each week, such as brisk walking, cycling, swimming, and to include muscle-strengthening activities (like resistance exercises or yoga) on two or more days a week.

‘If you’re new to exercise, start slowly and gradually increase your activity level,’ she advices. ‘Break up long periods of sitting with short bouts of movement—every bit counts!’

7. Limit alcohol and caffeine

‘Excessive alcohol raises blood pressure and adds extra calories’ Dr Awal says. ‘Men and women should not regularly drink more than 14 units of alcohol per week, spread over at least three days. Try to have alcohol-free days each week.

‘Caffeine can cause a short-term spike in blood pressure, especially in those who aren’t regular consumers. Limit coffee, energy drinks, and strong tea if you notice your blood pressure rises after consumption.’

8. Chomp on 'chokes'

Alison says, ‘Wonderfully dramatic in their appearance, artichokes may not seem the most appealing of vegetables to the non-professional cook. Artichokes are, however, not just a spiky face. They have the ability to reduce spikes in blood pressure with surprising ease.

‘Research carried out over 12 weeks of artichoke supplementation showed decreased systolic blood pressure in hypertensive patients (people with high blood pressure), as well as significantly decreased diastolic blood pressure.

‘Artichokes are delicious, but if you don’t fancy cooking them, you can find them bottled in supermarkets or available as tincture drops.’ 

9. Quit Smoking

‘Smoking damages your blood vessels, accelerates hardening of the arteries, and raises blood pressure,’ Dr Awal says. ‘Quitting smoking is one of the most important steps you can take for your heart and overall health.’

The NHS does a free plan to help you manage cravings, identifies your triggers and finds you the best products to support you.

10. Manage stress and practise mindfulness

It’s normal for your blood pressure to temporarily increase for a short time if you’re stressed. Your body releases hormones like adrenaline, the fight or fight hormone. That makes your heartbeat faster and your blood pressure rises to help the body cope – and it will usually go back to normal. But unhealthy habits linked to stress, like eating unhealthily and drinking too much alcohol can be more serious. Reacting to stress in unhealthy ways can raise blood pressure

Dr Awal recommends mindfulness meditation - regular practice can help lower stress hormones and blood pressure. Also, deep breathing exercises, such as slow, deep breaths for a few minutes each day. ‘Yoga and tai chi combine movement, breathing, and relaxation,’ Dr Awal says. ‘Prioritise hobbies and social connections. Activities you enjoy and spending time with loved ones can buffer stress.’

11. Sleep well

‘Poor sleep, especially sleep disorders like sleep apnoea, can raise blood pressure,’ warns Dr Awal. ‘Aim for 7–9 hours per night, maintain a regular sleep schedule and avoid screens and caffeine close to bedtime. Seek medical advice if you snore loudly or feel excessively tired during the day.’

12. Grounding

Joanne Jones is a spiritual wellness expert at Trusted Psychics. ‘One natural way to reduce blood pressure is through grounding, also known as earthing. This is a simple yet powerful wellness practice where you connect directly with the Earth’s surface - typically by walking barefoot on grass, soil, or sand. While it might sound a bit ‘alternative’, grounding has been shown to have real physiological benefits, particularly when it comes to stress reduction and cardiovascular health.

‘One particularly interesting study found that grounding led to a measurable drop in blood pressure without the need for medication – a 14.7% decrease on average.

‘When we physically connect with the Earth, we absorb its negative electrons, which may help neutralise the positive charges that build up in our bodies due to electromagnetic exposure and daily stressors. These negative electrons are believed to have antioxidant effects, and studies suggest that this process can reduce inflammation, improve circulation, and promote a calmer nervous system—all of which contribute to healthier blood pressure.’

Joanne recommends spending around 20 to 30 minutes barefoot outdoors in the morning. ‘Morning grounding can act as a mini meditation, encouraging mindfulness and helping to lower cortisol levels, which directly impacts blood pressure.

‘It’s also a great wind-down tool in the evening as it can help reset your body’s circadian rhythm and support relaxation before bed - another key part of managing blood pressure naturally.’

Photos: Getty

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When to see your GP

‘Lifestyle changes are powerful,’ says Dr Awal, ‘but they may not be enough for everyone. Please see your GP if your blood pressure remains high despite your efforts. If you have other risk factors (e.g. diabetes, high cholesterol, family history of heart disease) or you develop symptoms such as chest pain, shortness of breath, or severe headaches.

‘Your GP can provide personalised advice, check for underlying causes, and discuss whether medication is needed to keep you safe.’

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