People from the African and African Caribbean communities are more at risk of high blood pressure and stroke than the general population. But there are ways you can reduce your risk.
Blood pressure is the force that blood exerts on the walls of your arteries. If your high blood pressure or hypertension, it puts you at greater risk of stroke, heart attack and kidney problems. High blood pressure has no symptoms, so you can only find out whether you have it if you’re checked by a doctor, nurse or pharmacist.
A stroke is a ‘brain attack’, which happens when the blood supply to the brain is disrupted. This is often caused by a narrowing of blood vessels due to a build-up of fatty material on the artery walls (atherosclerosis), or by blood clotting. Older people and those with high blood pressure, uneven heartbeat (atrial fibrillation), high cholesterol and diabetes also have a higher stroke risk.
The main ways of preventing high blood pressure and stroke are:
- Eating a healthy diet.
- Taking regular exercise.
- Not smoking.
- Drinking alcohol in moderation.
Professor Graham MacGregor of the Blood Pressure Association says, “It’s not fully understood why African Caribbean people are likely to have high blood pressure. However, we know that a healthy diet, exercise and awareness can make a vital difference in preventing early death from stroke, heart attack or heart disease.”
Reducing your risk
There are steps you can take to reduce your risk of high blood pressure (see below). They will also help lower blood pressure if it is already high, and reduce your risk of having a stroke.
Joe Korner of The Stroke Association says, “With these steps, you’re giving your body the best chance of preventing the major risk factors of a stroke: high blood pressure, cholesterol, obesity and the hardening of the arteries.”
Stop smoking
Smoking doubles your risk of stroke because it causes the arteries to become ‘furry’ and makes the blood more likely to develop clots.
Drink sensibly
Drinking too much alcohol raises blood pressure. If you keep your intake within the healthy guidelines, the occasional drink will not increase blood pressure or stroke risk. Recommended limits are two to three units a day for women, and three to four units a day for men.
Healthy diet
“Everyone can lower their blood pressure by including lots of fruit and vegetables in their diet,” says Graham. “They’re a good source of potassium, which lowers blood pressure, and also contain antioxidants, which prevent heart disease.”
Aim for five portions of fruit and vegetables (fresh, tinned, dried, frozen or juice) every day.
You can cut down on salt (which is a major cause of high blood pressure) by checking the labels of processed foods, and not adding it to your food.
Try to cut down on foods that have been marinated or preserved in salt. “We recommend using fresh herbs and spices instead of very salt-rich seasonings,” says Graham.
You can lower your intake of saturated fat (which hardens the arteries) by avoiding or eating less red meat. Eat fish and poultry (without the skin) instead.
Get active
Regular exercise (at least 30 minutes, five times a week) helps lower blood pressure and reduce the risk of stroke. You don’t have to go to the gym. You can do any activity that leaves you feeling slightly out of breath. This could be walking, dancing or gardening, for example.
If you’re not used to exercising, take it slowly at first. If you have high blood pressure or have had a stroke, talk to your doctor about the right level of exercise for you.
Signs of stroke
The UK Stroke Association’s Face Arm Speech Test (FAST) lists the main symptoms to look out for:
- Facial weakness. Can the person smile? Has their mouth or eye drooped?
- Arm weakness. Can the person raise both arms?
- Speech problems. Can the person speak clearly and understand what you say?
- Test all three symptoms. If you have any of these signs, call the emergency services. Acting fast reduces the risk of death or disability
Related articles:
- High blood pressure (hypertension)
- Causes of, and diagnosing high blood pressure
- Blood pressure changes before stroke
- High blood pressure (hypertension)- who’s at risk?
- A diet that prevents heart attack
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