Around five million people in the UK are feared to be living with an undiagnosed silent killer — high blood pressure. Persistent high force on artery walls can force the heart to work harder and damage blood vessels, increasing risk of a wide range of deadly problems including heart attacks, strokes, chronic kidney disease and dementia. As charities urge the public to “Know Your Numbers” for Heart Month campaigns this February, a top cardiologist has shared with the Express seven ways you can start tackling high blood pressure and improve your cardiac health.

Dr Oliver Segal, consultant cardiologist and electrophysiologist at HCA Healthcare UK The Harley Street Clinic, explained that high blood pressure is considered a silent killer because it often has no symptoms. He added: “The damage accumulates gradually and painlessly, which is why early identification and sustained control are so important. Blood pressure is highly modifiable, and even modest improvements significantly reduce long-term cardiovascular risk.”

Here are Dr Segal’s seven tips to support a healthier heart:

1. Regular monitoring

You can buy a simple kit to check your blood pressure at home for £10-20 on Amazon or from other online retailers. Dr Segal said: “Home blood pressure monitoring provides a more accurate reflection of usual readings than occasional clinic checks.

“Readings should be taken seated, after five minutes of rest, with back supported and arm at heart level. Tracking trends over time is more meaningful than focusing on a single reading.”

Many pharmacies also offer free checks and the British Heart Foundation (BHF) has joined forces with Tesco to offer tests at more than 350 Tesco Pharmacy locations this month.

2. Weight management

Dr Segal said: “Excess weight increases vascular resistance and activates hormonal pathways that raise blood pressure. Losing as little as 5–10% of body weight can meaningfully reduce systolic blood pressure.”

Losing weight means your heart does not have to work as hard to pump blood around your body. Obesity also increases risk of other conditions including high cholesterol and type 2 diabetes.

3. Reducing sodium intake

Recent research by the BHF revealed millions of Britons were risking their health by eating too much salt — on average consuming the equivalent of 155 crisp packets’ worth per week. Working aged adults in England typically ate 8.4g of salt per day, 40% more than the recommended maximum of 6g, the analysis found.

Dr Segal said: “High salt intake promotes fluid retention and increases vascular tone. Processed and packaged foods are a major source of hidden sodium. Limiting intake to recommended levels can reduce systolic blood pressure by several mmHg.

4. Increasing potassium intake

Potassium is an essential mineral that supports the function of the nerves, muscles and heart. Dr Segal said: “Potassium helps balance sodium and supports healthy blood vessel function.

“Foods such as leafy greens, beans, lentils, fruit and vegetables are beneficial.”Other good sources of potassium include bananas, nuts and seeds, fish, beef, chicken and turkey.

5. Regular physical activity

Meeting recommended levels of exercise can help stave off a raft of chronic diseases including heart disease, type 2 diabetes, bowel cancer and osteoarthritis. Research has also shown that physical activity can boost self-esteem, mood, sleep quality and energy.

Dr Segal said: “At least 150 minutes of moderate aerobic activity per week improves endothelial function and lowers resting blood pressure. “Even brisk walking most days of the week can produce measurable reductions.”

6. Limiting alcohol consumption

Dr Segal said: “Excess alcohol stimulates the sympathetic nervous system and contributes to sustained elevations in blood pressure.” Men and women are advised not to drink more than 14 units of alcohol per week on a regular basis.

This is equivalent to six pints of average-strength beer or 10 small glasses of lower-strength wine. A 750ml bottle of red, white or rosé wine (ABV 13.5%) contains 10 units.The NHS advises those drinking close to the limit to spread their drinking over three or more days.

7. Medication when needed

Dr Segal said: “If lifestyle adjustments are insufficient, antihypertensive medications such as ACE inhibitors, angiotensin receptor blockers, calcium channel blockers or thiazide-like diuretics are highly effective.

“These medications significantly reduce the risk of heart attack, stroke and heart failure when taken consistently. Treatment is preventative and long-term.”

Pharmacies have recently reported shortages of common blood pressure medications including propranolol and ramipril. However, pharmacists and GPs will help to supply substitute mediations where necessary.