Doctors are urging women to pay attention to their blood pressure and take steps to keep it in check.
Also known as hypertension, high blood pressure is a major risk factor for serious conditions like heart attack and stroke. Now, experts have said it is the most deadly risk factor in women worldwide.
Cardiologists from the European Society of Cardiology (ESC) have highlighted heart disease risk increase with blood pressure in women in comparison to men. Not only is it important to be aware of blood pressure readings, women who neglect this aspect of health risk suffering from a particular type of heart failure that has limited treatment options, according to Professor Angela Maas.
The director of the Women’s Cardiac Health Programme, Radboud University Medical Centre, the Netherlands, told PA: “My message to all women is to take your blood pressure seriously, know your values [blood pressure readings] and convince your doctor that if it is too high then you need treatment.
"Don’t underestimate the long-term effects of high blood pressure.”
Maas added that one of the biggest consequences of hypertension in female is a type of heart failure that "stiffens" heart muscles. Resulting symptoms including fatigue, fluid retention and shortness of breath later in life - and prevention is vital as there are “few treatments” available.
High blood pressure is also associated with dementia and recognised globally as the most important risk factor for death in women. As well as living a healthy life and staying active, women must ensure they prioritise blood pressure health from an early age.
Some people may be more predisposed to developing high blood pressure than others, but generally speaking, lifestyle measures play a key part in preventing hypertension.
Sindy Jodar, a senior cardiac nurse at the British Heart Foundation, said “lack of exercise, immense weight gain, salt consumption and excessive alcohol consumption” are among the most common risk factors for high blood pressure.
Read below to learn the best ways to prevent high blood pressure and stay healthy.
A midlife priority
Issuing the advice on World Hypertension Day on Wednesday, the doctors urged women not to wait until damage has set in later in life to think about their blood pressure.
Experts debunked the misconception that hypertension does not cause symptoms. Women may notice things such as palpitations, pain in the chest or between the shoulder blades, headaches, shortness of breath, tiredness and hot flushes – which in midlife could be mistaken for menopause, stress or anxiety.
Annual checks from age 40 or 50
The NHS said high blood pressure is anything from 140/90mmHg upwards, however, people with co-existing health conditions may be at risk from lower levels than this
Maas said “discussions are under way about whether normal blood pressure values should be lower in women compared to men”. More research is needed before any official changes to guidelines are made.
But the experts advised women to get their blood pressure checked annually from age 40 if they have a family history of hypertension, or if they had high blood pressure during pregnancy. Having migraines from their teenage years, and having two or more miscarriages could also mean women are predisposed to hypertension.
Women with no family history or other indicators that they could be at increased risk should get annual checks from age 50, they advised.
Eat a heart-healthy diet
Medical nutritionist Dr Sarah Brewer said: “Studies suggest that following the DASH diet (Dietary Approach to Stopping Hypertension) can help.
“The diet is based around a healthy Mediterranean way of eating, which includes eating olive oil, garlic, fruit, vegetables, nuts, low-fat dairy products and lean meat, with reduced intakes of salt, saturated fat, cholesterol, sugar and refined carbohydrates.”
Watch your salt intake
Excess salt consumption is a leading cause of high blood pressure, Jodar noted.
According to the NHS, guidelines advice adults consume less than 6g of salt per day, equivalent to about a teaspoon. However, many foods already contain salt, so adding it to meals and cooking could easily mean you’re consuming too much.
Try adding herbs and spices for flavour instead – and check labels, particularly on processed foods, which often contain high levels of added ‘hidden’ salt.
Stay active
Research suggests regular exercise can be immensely beneficial for heart health, cholesterol and blood pressure.
“It’s important to find a way of exercising that works for you. You might find it helpful to start off with a small amount of activity and build it up gradually,” suggested Dr Richard Oakley, associate director of research at the Alzheimer’s Society.
According to the NHS, it’s recommended that adults aim for 150 minutes a week of moderate aerobic activity, or 75 minutes a week of vigorous aerobic activity. Workouts that include resistance and strength exercise are also advised at least twice a week.
Find ways to manage stress
Jodar explained that stress “does not directly” cause high blood pressure (although high stress can temporarily cause it to spike), but added: “Stress in the long term can also cause us to take up unhealthy habits – eating comfort food, smoking, drinking or not exercising – which can then push up your blood pressure.
"If left untreated, you may find yourself suffering from strokes, heart disease, heart attacks and vascular dementia.”
Some degree of stress is a normal part of life and it isn’t always harmful. But it’s important to recognise when stress is becoming chronic or problematic and take steps to help manage it in ways that work for you. Regular exercise, setting aside time to switch off and relax, and things like mindfulness and meditation can work wonders.
Speak to your GP
While lifestyle measures are important, medication is sometimes required to help manage high blood pressure. Speak to your doctor if you have any concerns.
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