Understanding high blood pressure: Why it matters more for Afro-Caribbean communities.

High blood pressure, or hypertension, is something many of us don't notice until it causes problems. It's often called the 'silent killer' for this particular reason - symptomless, yet quietly straining the heart and blood vessels and increasing the risk of complications like stroke and kidney issues.

In the UK, high blood pressure is common, especially as we get older. It's also more common in Afro-Caribbean communities and I wanted to write a blog to help raise awareness and hopefully support you in minimising your risk of developing high blood pressure and it's complications. If you've already been diagnosed, this blog will hopefully help you manage the condition with some simple dietary and lifestyle tips.

Before reading, and for your safety, please take a moment to read my disclaimer . Happy reading!

What is high blood pressure?

Blood pressure measures the force our heart uses to pump blood through our arteries. When this pressure stays too high, over time, it can cause damage to our arteries and organs. We won't necessarily feel any symptoms which is why regular blood pressure checks are so important.

According to Blood Pressure UK, around 1 in 3 adults in the UK have high blood pressure and in England, it's currently estimated as 31% of men and 26% of women. It's very likely we know someone with high blood pressure or have been diagnosed ourselves.

Sadly, half of those with high blood pressure are not diagnosed or receiving treatment.

Why are Afro-Caribbean people more prone to high blood pressure?

Research shows that Afro-Caribbean communities tend to have higher blood pressure levels than others - and it can start earlier in life too. The reasons are still not entirely clear, but here are some that have been highlighted in research;

• Salt sensitivity and lower renin levels

Afro-Caribbean people are often more sensitive to salt, meaning that eating too much can cause our blood pressure to rise more vs others. This is linked to how our kidneys handle salt and water - something partly influenced by genetics.

Research also indicates that we have a greater likelihood of low renin profiles - this basically means our bodies produce lower levels of circulating plasma renin; a hormone involved in regulating blood pressure.

• Higher rates of diabetes and obesity

Conditions like Type 2 diabetes and a higher body weight - both more common in our community - also increase the risk of high blood pressure.

• Stress and social factors

Everyone experiences stress differently, and for some people, factors such as work pressure, family responsibilities, cultural expectations, or experiences can contribute to ongoing levels of stress. In certain cases, this may include dealing with discrimination or feeling misunderstood. While these experiences aren’t true for everyone, long-term stress — whatever the cause — can raise blood pressure over time.

Unfortunately, the increased risk of high blood pressure means Afro-Caribbean's are more likely to experience complications like stroke, heart failure and kidney disease. Early detection and effective management of high blood pressure are key to reducing our risks.

What can you do?

If you're reading this and it resonates, here's some simple steps you can take to protect your heart health:

(1) Get your blood pressure checked regularly

You can have this done at your GP, local pharmacy or even local community health events. You might also find it helpful to invest in a home blood pressure monitor. It's especially useful to track and spot changes early, especially when managing high blood pressure or starting a new medication. Look for a validated device and follow NHS guidance for accurate readings. You can also discuss with your GP as some practices provide free home monitors for those at high risk.

(2) Reduce salt in your diet

This one is key and something you can control. Try cutting down on salty foods and cooking with less salt, gradually. I know this impacts taste, but due to salt sensitivities, it's more than worth it and gradual reductions can help you train your taste-buds over time. Use herbs, spices, garlic and citrus flavours to support flavour and taste and check labels when buying seasonings. If salt is the first ingredient, it' may be worth substituting for something more healthy.

(3) Choose healthier fats

Swap saturated fats like palm or coconut oil for heart-friendly oils like olive or rapeseed and gradually reduce the quantity you use.

(4) Stay active and maintain a healthy weight

Aim for at least 150 minutes of moderate activity each week. Sounds like a lot, right, but you can always break it up into manageable chunks that work for you e.g. 20 minutes a day to start with - think lifestyle activities like walking, dancing, gardening - something you enjoy - they all count!

(5) Manage stress

Take time to relax, treat yourself, meditate or talk about what's on your mind. Try to incorporate some self-love activities into your week, or month, routinely.

(6) Follow your medication plan & talk with your GP

People of Afro-Caribbean heritage can respond differently to some medications.

If you've been prescribed medication, it's important to take it as directed. It's also as important to talk with your GP or healthcare team if something doesn't feel right about your medication or you're unsure about the side effects - your experience matters and the right treatment should work with your body. It's really important to speak out, and the earlier, the better. There are alternative medications available and your healthcare team can adjust your plan to better suit your needs and cultural background.

Final thoughts

High blood pressure doesn't have to hold you back. Implementing regular healthy habits helps you take control of your health - through diet, lifestyle and working closely with your healthcare professional. With the increased risk of high blood pressure and it's complications in our community, please make heart health a priority in a way that suits your lifestyle.