WITH 120,000 people in Northern Ireland unaware they are living with high blood pressure, NI Chest Heart & Stroke has shared advice on how to use monitors, lifestyle and keeping on top of medication.
Fidelma Carter is head of Public Health at NICHS.
She explains that while blood pressure naturally fluctuates throughout the day, it is important to see your doctor if it is consistently high,
“Untreated high blood pressure can increase the risk of severe conditions, including heart failure, heart attacks, and strokes, but can also affect your brain, kidneys, and eyes,” she said.
Understanding Blood Pressure Numbers
Blood pressure is measured in millimetres of mercury or mmHg, with the ideal healthy range between 90/60mmHg and 120/80mmHg.
It is considered high when it rises to 140/90mmHg or more, while it is low at 90/60mmHg or lower.
One reading alone is not enough to confirm a problem, and it must be recorded over a period of time.
Are there any symptoms associated with high blood pressure?
Known as ‘the silent killer,’ high blood pressure rarely has any physical symptoms and is often only discovered after a stroke or a heart attack.
The only way to confirm your blood pressure is to measure it.
Does blood pressure mainly affect older people?
“Many people associate high blood pressure with older people, but high blood pressure can affect anyone, at any age,” Ms Carter said.
“It is important people are not complacent about their health just because they are in a younger age bracket.”
How can you get your blood pressure checked?
Checking your blood pressure takes only minutes, and can be done with an appointment at your local GP surgery or pharmacy.
You can also buy blood pressure machine for home monitoring (it is best to buy one that measures from the upper arm rather than from finger tips), while some workplaces provide health checks for their staff.
If diagnosed with high blood pressure, it also advised to have your blood cholesterol checked as this can also increase the risks of heart disease and stroke.
What can people do to reduce their risk?
While high blood pressure dramatically increases the risk of heart attack or stroke, Ms Carter said “the good news” is that is also one of the most preventable causes of these conditions.
“There are many lifestyle changes we can all make to help reduce our blood pressure and maintain it at a healthy level,” she said.
“These changes include maintaining a healthy weight, taking regular exercise and being more active, reducing salt intake, stopping smoking, increasing fruit and vegetable consumption, and cutting back on the amount of alcohol we drink.
“These changes might sound simple, but they really could help save your life.”
Diet and blood pressure
Vanessa McMinn is a public health dietician with the Southern Trust.
She advises adults to have no more than 6g of salt a day, the equivalent of one teaspoon – as the sodium in salt contributes to high blood pressure.
Tips include not having the saltshaker on the dinner table at all, and instead using herbs and spices to flavour your food when cooking.
Reducing the number of ready meals and takeaways, crisps and salted nuts as well as having less cured, smoked and processed meats and fish all help.
Comparing food labels also allows you to choose the products with the least salt.
Excessive alcohol can damage the heart muscle and lead to high blood pressure, so limiting alcohol to 14 units a week is advised.
A healthy diet to lower blood pressure includes foods that are high in potassium, magnesium, calcium and fibre.
Practical ways to fit in five portions of fruit and vegetables a day include swapping biscuits for fruit as snacks and blending cooked vegetables to make sauces and bulk out curry and pasta dishes.
Don’t miss out on getting a free pop-up Blood Pressure check! 📣❤️
Our Health Promotion team will be out providing free blood pressure checks during May and June as part of our ‘Your Number’s Up’ Blood Pressure Awareness Campaign.
See full list: https://t.co/0MUET7Yow3 pic.twitter.com/NgW7fePha9
— Northern Ireland Chest Heart & Stroke (@nichstweet) May 10, 2025
Dairy foods are a valuable source of calcium, with Ms McMinn recommending lower fat versions of yoghurts and cheese.
Wholegrain breakfast cereals and breads, brown pasta and rice are all high in fibre, potassium and magnesium
A portion of protein with each meal is good for muscle strength with two or more portions of fish per week recommended.
While multiple cups of coffee and cola drinks are easy to reach for to get through a busy week, it is recommended to moderate intake.
Keeping physically active helps to lose weight and keep your heart and blood vessels in good condition.
A goal of 150 minutes a week of moderate intensity activity is recommended, which means any activity that makes you feel warmer, breathe harder and makes your heart beat faster than usual.
If in doubt, it is recommended to consult your doctor before increasing your weekly exercise.
Another major issue is stress, as this can lead to unhealthy habits like eating and drinking too much as well as avoiding exercise which can lead to long term high blood pressure.
Ms McMinn advises getting enough sleep, learning relaxation techniques or asking for help to manage stress.
Medication
Cliff McElhinney from Urban Pharmacy in Belfast has been a community pharmacist for 35 years.
“It is very important to take your medicine as directed and you may need two or more types of blood pressure medication to effectively treat your high blood pressure,” he said.
“The medicine will not necessarily make you feel any different, but this does not mean it is not working. If you miss doses, your medication will not work as well.”
Mr McElhinney says it is important to take medication at the same time each day, whenever is most convenient, so it becomes part of your routine.
While medication can cause side effects, he said this is usually not the case for those taking blood pressure medication.
For those that do, he recommends talking to their GP to look at changing your dose or finding an alternative medication that works best for them.
He said it is crucial not to stop taking medication without consulting your doctor first.
“You may need to take blood pressure medicine for the rest of your life,” he said.
“However, if you make healthy lifestyle changes to help reduce your blood pressure, your doctor might be able to reduce or stop your treatment if your blood pressure stays under control for several years.”
Tips to remember to take your medication include pill boxes marked with the day and time (which are available from your pharmacy), setting an alarm on your phone and post-it notes stuck on places you will notice them.
While medication helps, it does not mean you can ignore the need for a healthy lifestyle.
For those on medication, Mr McElhinney recommends a blood pressure check at least once a year with your GP or pharmacist to ensure your medication is still working effectively.
For more information visit, www.nichs.org.uk/highbloodpressure
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