Know your numbers week is an awareness campaign run by Blood Pressure UK. It is aimed at raising awareness of high blood pressure, encouraging all adults to get a blood pressure check, to seek advice and adopt positive lifestyle habits to reach and maintain a healthy blood pressure.
High blood pressure (or hypertension) is a concern because it puts an extra strain on your heart and blood vessels, making them weaker. Over time this could lead to health problems that can include heart attacks, heart failure, stroke, dementia, kidney disease and peripheral arterial disease. If you have other issues such as high cholesterol or diabetes alongside high blood pressure this can make serious risk to your health more likely for the future, and so it is important to take relevant action if you can to lower your blood pressure.
Maintaining a healthy blood pressure reduces the risk of strokes and heart attacks. It is estimated that 6 million people in the UK have high blood pressure and are not aware. An ideal blood pressure reading should be between 90/60mmHg and 120/80mmHg. High blood pressure is commonly referred to as ‘the silent killer’ - because it usually has no symptoms. Occasionally very high blood pressure can cause symptoms such as headaches, blood shot eyes or feeling sick, but the first sign could be as serious as having a heart attack or stroke.
The idea is that with this campaign, people that have undiagnosed high blood pressure can be reached, and this will enable them to discover the correct treatment and support to prevent such tragedies. They can seek advice, get the right medication if needed and make the relevant lifestyle changes to bring their blood pressure down and reduce their risk of health problems.
All adults are encouraged to get a blood pressure check, especially if you are carrying extra weight or have any other health problems, and particularly as you get older (over 40) blood pressure becomes a more common issue. You can have a blood pressure check at the GP or some pharmacies, it’s quick, easy and painless. It is also possible to check your blood pressure at home if you get yourself a home monitor. There are lots of different types available on the market with varying features and to suit different budget levels.
There are a number of causes of high blood pressure, some that cannot be helped, such as your age, gender, family history, ethnic background, other existing health conditions or taking certain medications.
There are also other variables in a person’s lifestyle that can raise blood pressure. These include:
« Poor diet – for example eating too much salt, high fat and sugar intake and a lack of fruit and vegetables
« Smoking
« Having an unhealthy BMI
« Consuming too much alcohol
« Lack of exercise
There are a number of health supplements that people often take as they try to lower and maintain a healthy blood pressure. Some have been well researched and proven to help reduce high blood pressure.
Here is a list of some that may help lower blood pressure:
« Vitamin D – Scientific research has shown a link between Vitamin D levels and hypertension[¹][²]. Evidence suggests it is important that people with high blood pressure get their Vitamin D levels checked and supplement accordingly.
« Potassium – Potassium is a mineral that is known to be important for blood pressure regulation and muscle function. It helps the kidneys to excrete excess sodium through urine, and it also relaxes and eases tension in the blood vessel walls. Research shows that increasing your intake of potassium through food or supplements helps to reduce high blood pressure levels[³][⁴]. Good food sources of potassium include bananas, kiwis, cantaloupe melon, spinach, carrots and avocados.
« Co Enzyme Q10 – CoQ10 is a vitamin-like nutrient, it helps convert food into energy and is also a powerful antioxidant that can neutralise free radicals. Some clinical trials involving small samples of people have suggested that CoQ10 has the potential to lower blood pressure. A review of 17 studies found that CO Enzyme Q10 supplements significantly lowered systolic blood pressure (the top number from a reading), though further research is needed[⁵].
« Vitamin C – This water-soluble vitamin needs to be consumed and replenished daily through your diet. In a review of 8 studies conducted on people with hypertension taking Vitamin C, ranging from 300 – 1000mg per day, it was found that Vitamin C supplementation may play an important role in lowering blood pressure[⁶]. Research also shows a strong link between Vitamin C blood plasma concentrations and lower blood pressure[⁷].
« Garlic - Garlic is known to have cardiovascular benefits, and studies have shown that Garlic supplementation has the potential to lower blood pressure and reduce the risk of heart disease[⁸].
« Fish Oil – Omega 3 fatty acids EPA and DHA are found in seafood and are the active ingredients responsible for antihypertensive effects. Various supplements including cod liver oil, krill oil and algal oils contain them also. A review found that taking EPA and DHA led to significant reductions in systolic and diastolic blood pressure readings[⁹]. Research also suggests that higher blood levels of omega 3 may have protective effects against the development of high blood pressure in young healthy individuals[¹⁰].
« Probiotics – Often referred to as good or friendly bacteria, probiotics are live microorganisms found naturally in the gut and are recognised to have a number of health benefits. A scientific review of 9 trials found that probiotics significantly reduced blood pressure compared with control groups. It also proved to be more beneficial when multiple strains of probiotics were taken, for a period of 8 weeks or longer, at a dose of 10 billion CFU’s or greater[¹¹].
Hellenia Acidophilus capsules each contain 7.5 billion cfu coming from 3 separate bacterial strains, as well as containing FOS to help increase the good bacteria in the colon.
So research suggests that some supplements can help to lower blood pressure. It is important to check with your GP or a health care professional, particularly if you are on any existing medication before adding any new supplement to your diet.
For further information and advice on blood pressure, and know your numbers week check out the BPUK website link here.
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