Healthy blood pressure matters
Employee’s guide to healthy blood pressure
Employee’s guide to healthy blood pressure
188,000
heart attacks
in the UK
each year(3)
every
3
minutes
someone in
the UK has a
heart attack(3)
Ideally, we should all have a
blood pressure below 120 over
80 (120/80). At this level, you
have a lower risk of heart disease
or stroke. All adults should get
their blood pressure checked at
least once every five years.
7
out of
10
people survive
a heart attack(3)
40,000
deaths in the
UK each year
are caused
from stroke(3)
The Facts
Blood pressure is ok
if one of the numbers
is normal(1)
Either number can be higher or
lower than 120/80 to indicate high
or low blood pressure.(1)
High blood pressure
isn’t really that
dangerous(1)
The World Heart Federation rates
hypertension as one of the most
important causes of premature
death worldwide.(2)
High blood pressure
can’t be prevented if
you are in a high risk
category(1)
Even if hypertension runs in
your family you can take certain
preventive measures to keep high
blood pressure at a normal level.(1)
1.2
million
people living
in the UK have
had a stroke(3)
ar
t
Blood pressure is the measure of
the force (pressure) of blood as it
pushes or presses against the artery
walls. The pressure in your arteries
will be at its highest when your heart
is contracting and lowest when it
relaxes before it pumps out again.
The Myths
He
We all know that it’s very important to look after the
health of your heart. If left untreated, high blood pressure,
also know as hypertension, increases your risk of a heart
attack, heart disease or stroke. This guide aims to give
you what you need to know about the silent killer.
2 Blood pressure guide
s
c
i
t
s
i
t
a
st
Blood pressure readings
What does your blood pressure reading mean?
Your blood pressure readings have 2
numbers, for example 120/80mmHg.
Systolic
The top number represents the highest pressure
when your heart beats and pushes blood around
the body.
The bottom number represents the lowest
pressure when your heart relaxes between beats.
Low blood
pressure(6)
120
over
80
Usually diagnosed
if your resting blood
pressure is consistently
lower than 90/60
Diastolic
Blood pressure chart7
180+
HIGH BLOOD PRESSURE
160
Systolic Blood Pressure
A reading of 120/80
and below is generally
considered healthy. If
your blood pressure
readings are high
(hypertension) then
making lifestyle
changes can help.
Remember that blood
pressure changes
throughout the day
and is typically higher
when you wake up
in the morning. For
accurate readings, visit
your doctor or nurse.
140
PRE-HIGH BLOOD PRESSURE
120
IDEAL BLOOD
PRESSURE
90
LOW
40
40
60
80
Diastolic Blood Pressure
3 Blood pressure guide
90
100+
If your blood pressure is
naturally low, it is unlikely to
cause you any symptoms or
require treatment. However,
low blood pressure can lead
to symptoms such as:
•dizziness and fainting
•heartbeat becomes more
noticeable (palpitations)
•feeling sick (nausea)
•general weakness
90
over
60
140
over
90
High blood
pressure(5)
Usually diagnosed
if your resting blood
pressure is consistently
higher than 140/90
High blood pressure rarely
has noticeable symptoms,
and the only way to find
out if it is too high, is
to have it checked.
You can get your blood
pressure checked(5):
•at your GP surgery
•at some pharmacies
•as part of your NHS
Health Check
•in some workplaces
Risk factors and effects of high blood pressure
The risk factors
(5,8)
•Age, as the risk of
developing high blood
pressure increases
as you get older
The effects of high blood pressure(9)
High blood pressure (hypertension) puts extra
strain on your heart and blood vessels and can
be a precurser to a number of conditions.
It can affect your body in a number of ways
•A family history of
high blood pressure
(the condition seems
to run in families)
High blood pressure is a
leading cause of strokes.
It has also been closely linked
to some forms of dementia.
•Being of African or
Caribbean origin
High blood pressure can cause
you to have a heart attack.
It can also cause heart failure.
•A high amount of
salt in your food
•A lack of exercise
•Being overweight
•Smoking
•Drinking excessive
amounts of alcohol
4 Blood pressure guide
High blood pressure can
cause kidney disease.
Your limbs. High blood
pressure can cause
peripheral arterial disease,
which can affect your legs.
If you have other health conditions, such as
diabetes or high cholesterol, this increases your
risk of health problems even more. It is then even
more important to lower your high blood pressure.
Prevention
You can help to prevent developing high blood pressure by
making changes to your lifestyle.
Eating heathily and maintaining a healthy weight, taking regular
exercise, drinking alcohol only in moderation, not smoking and stress
management are all very important measures you can take to naturally
reduce your risks.
You should
aim to
(10)
Eat less than six grams
of salt a day, which is
about a teaspoon full.
Eat at least five 80g
portions of fruit and
vegetables a day.
Eat a low-fat diet and
include lots of fibre.
3
ways to reduce
your salt intake(11)
1
Don’t add extra salt
when cooking. Use
herbs, black pepper or
spices like chilli or ginger
to add extra flavour.
Healthy eating(10)
Healthy weight(10)
Eating a low-fat diet that includes
lots of fibre and plenty of fruit
and vegetables helps lower blood
pressure. Aim to eat five portions
of fruit and vegetables every day.
Being overweight forces your
heart to work harder to pump
blood around your body, which
can raise your blood pressure.
Losing just a few pounds can make
a big difference to your health.
5 Blood pressure guide
2
Check nutrition labels,
as table sauces like
ketchup and mustard
can contain a lot of salt.
3
Choose reduced-salt
options and don’t add
extra salt to meals.
Prevention
Regular exercise
Being active and taking regular exercise
lowers blood pressure by keeping
your heart and blood vessels in good
condition. Regular exercise can help
you lose weight, which may also help
lower your blood pressure.(10)
Moderate
exercise
The Department of Health recommends
that people aged between 19 and
64 years should aim to participate
in 2.5 hours of moderate intensity
aerobic activity per week and muscle
strengthening activities on two or
more occasions per week.(12)
Vigorous
exercise
Get more active at work
Have meetings with colleagues
while taking a walk
Go for a brisk walk during
your lunch break
Exercise during your lunch
break. Your office may have a
gym, or you may have access
to a nearby swimming pool
6 Blood pressure guide
Extreme
exercise
Prevention
Cut down on alcohol(10)
3 ways to cut back on alcohol
(13)
Drinking too much alcohol can raise your blood
pressure over time. The empty calories that are
present in alcohol can cause you to gain weight,
which is another risk factor in high blood pressure.
The Government has
clear guidelines regarding
recommended alcohol limits.(15)
Both men and women are advised
not to regularly drink more than
14 units of alcohol a week.
A pint of strong (ABV5.2%) larger
is 3 units, and a 250ml glass of
units
per
week
wine (ABV 13%) is 3.3 units.
1
2
3
Only spend a fixed
amount of money
on alcohol.
Go for a bottled
beer instead of a
pint, or a small
glass of wine over
a large one.
Have several
drink-free days
each week.
Set a
budget
14
Make it
smaller
Take a
break
Stop smoking(10)
Good times to stop smoking(14)
Smoking doesn’t directly cause
high blood pressure but it puts
you at higher risk of a heart
attack and stroke. Smoking can
cause your arteries to narrow.
If you smoke and have high
blood pressure, your arteries
will narrow much more quickly
and your risk of a heart or
lung disease in the future is
dramatically increased.
1
7 Blood pressure guide
New Year – around
7 million of us will
make a New Year’s
resolution to improve
an aspect of our
health. Stopping
smoking is one of
the most common
resolutions.
2
Getting fit – if you
start an exercise
programme or sport,
smoking may affect
your ability to take
part. By quitting you
may feel fitter, less
breathless and better
able to play sports.
3
If pregnant – Stopping
smoking before, or
when you become
pregnant means both
you and your baby
will be healthier.
This will also reduce
the risk of having
problems during birth.
References
Sources
1 The Myths of high blood pressure adapted from
http://www.webmd.com/ahrq/5-misconceptionsabout-hypertension
6 Symptoms of low blood pressure taken from
http://www.nhs.uk/Conditions/Blood-pressure(low)/Pages/Symptoms.aspx
11 Ways to cut back on salt adapted from
http://www.nhs.uk/livewell/goodfood/pages/cutdown-salt.aspx
2 The World Heart Federation
http://www.world-heart-federation.org/press/
fact-sheets/cardiovascular-disease-riskfactors/quick-facts-on-hypertension-highblood-pressure/
7 Blood pressure chart taken from
http://www.bloodpressureuk.org/
BloodPressureandyou/Thebasics/
Bloodpressurechart
8 Risk factors taken from
http://www.nhs.uk/Conditions/Blood-pressure(high)/Pages/Causes.aspx
12 Department of Health guidelines – start active, stay
active
https://www.gov.uk/government/uploads/
system/uploads/attachment_data/file/216370/
dh_128210.pdf
3 Heart stats taken from British Heart Foundation
cardiovascular statistics
https://www.bhf.org.uk/-/media/files/research/
heart-statistics/bhf-cvd-statistics---ukfactsheet.pdf?la=en
4 What is high blood pressure taken from
http://www.bloodpressureuk.org/microsites/kyn/
Home/Media/Factsandfigures
9 Effects of high blood pressure
http://www.bloodpressureuk.org/
BloodPressureandyou/Thebasics/Yourbody
10 Prevention information adapted from
http://www.nhs.uk/Conditions/Blood-pressure(high)/Pages/Prevention.aspx
13 Ways to cut back on alcohol adapted from
http://www.nhs.uk/Livewell/alcohol/Pages/
Tipsoncuttingdown.aspx
14 Information about Smokefree can be found here
http://www.nhs.uk/Livewell/smoking/Pages/
Getmotivated.aspx
15 http://www.nhs.uk/Change4Life/Pages/alcohollower-risk-guidelines-units.aspx
5 Symptoms of high blood pressure taken from
http://www.nhs.uk/Conditions/Blood-pressure(high)/Pages/Introduction.aspx
Disclaimer: The Employee’s guide to healthy blood pressure is intended as guidance only and should not be used instead of professional advice. For professional advice please
speak to your General Practitioner.
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