High blood pressure (also known as hypertension) is often called the “silent killer,” but that doesn’t mean we need to be scared. In fact, understanding it is the first step toward keeping it in check. Especially for men over 50, being aware of the risks and solutions can make a huge difference to your health, fitness, and energy levels.
What Is High Blood Pressure?
Blood pressure is the force of your blood pushing against the walls of your arteries. It’s measured in two numbers: systolic (when the heart beats) and diastolic (when the heart rests between beats). A healthy reading is around 120/80 mmHg. Readings consistently above 140/90 mmHg are considered high.
Why It Matters More After 50
As we age, our blood vessels naturally become less flexible. That can make it harder for blood to flow freely, raising blood pressure. Left unchecked, high blood pressure can lead to serious issues like heart attacks, strokes, kidney problems, and even vision loss. But the good news? It’s manageable, and often preventable.
What Causes It?
High blood pressure isn’t caused by one single thing. Often, it’s a mix of factors:
- Diet high in salt or processed food
- Excess weight, especially around the belly
- Lack of exercise
- Too much alcohol
- Smoking
- Chronic stress
- Family history
- Sleep problems, including sleep apnoea
Even if you feel fit, these factors can creep up on you over time.
Can You Spot High Blood Pressure?
Here’s the tricky part: you often can’t. Most people don’t feel any different, which is why regular checks are so important, either at the GP, with a home monitor, or at many pharmacies. That said, very high blood pressure can sometimes cause:
- Headaches
- Nosebleeds
- Blurred vision
- Dizziness
But don’t rely on symptoms - check it to protect it.
How to Avoid It
The best part? There’s a lot you can do, and most of it makes you feel better overall:
- Stay active: Just 30 minutes of walking, cycling, or strength work most days can help.
- Eat smarter: Go for more fresh veg, lean protein, and whole grains. Cut down on salt and ultra-processed food.
- Watch your weight: Even losing a few pounds can lower blood pressure.
- Ease up on alcohol: Stick to the recommended limits - 14 units a week max.
- Don’t smoke: If you do, get help to stop, it’s one of the biggest game-changers for your heart.
- Relax: Breathing exercises, a walk outdoors, or a hobby you love can really help lower stress.
- Sleep well: 7–8 hours a night keeps your body and blood pressure in balance.
What If You Have It?
If your readings are consistently high, don’t panic. Your GP may suggest lifestyle changes, medication, or both. The medications these days are usually well-tolerated and effective. The key is regular monitoring and follow-up. It’s not about being perfect, it’s about progress.
