Walk into any supermarket and try to avoid ultra-processed foods. It’s nearly impossible. Ready meals, packaged snacks, ‘healthy’ protein bars, and supermarket bread. They all fall into this category. Even some foods marketed as nutritious are ultra-processed, full of additives, preservatives, and ingredients that barely resemble anything found in nature.

We’ve long suspected they’re bad for us. But a massive new study has put the nail in the coffin. The more ultra-processed food you eat, the worse your health outcomes. Heart disease, obesity, type 2 diabetes, depression, and even early death; the risks go up across the board.

High blood pressure (hypertension) is often called the “silent killer.” But let’s be honest, it’s not that silent. Your doctor has probably mentioned it. Maybe you’ve been told to “keep an eye on it” or “try to reduce your salt intake.” The problem is that by the time hypertension gets serious, it’s been quietly causing damage for years.

A major new study has confirmed what many of us suspected. The longer you have hypertension, the worse the outcomes. The study looked at over 27,000 people and found that the duration of high blood pressure, not just the level, plays a crucial role in stroke risk and how hard it becomes to control.

So, if you’ve been thinking, “I’ll deal with it later,” this one’s for you.

The study found three big problems with having high blood pressure for longer:

1. Your stroke risk goes up.
   • People with high blood pressure for less than 5 years had a 17% higher risk of stroke.
   • Between 6-20 years, the risk jumps to 48% higher.
   • Over 21 years and the risk skyrockets to 86% higher.
2. The takeaway is that high blood pressure isn’t just about the number on a screen. The longer your body has been under pressure (literally), the more likely you are to suffer a stroke.
3. It gets harder to control.
   • The longer you’ve had hypertension, the more medication you need to keep it in check.
   • People with high blood pressure for less than 5 years were on 1.7 different meds.
   • Those with 6-20 years were on 2.0 meds.
   • Those with 21+ years? They needed an average of 2.3 different medications just to manage their numbers.
4. Translation: If you develop hypertension early and don’t take action, it’s a one-way street to more pills and more complications.
5. Even with meds, your blood pressure stays higher.
   • Longer hypertension = higher blood pressure, even with treatment.
   • This means more strain on your heart, arteries, brain, and kidneys.

You don’t need to wait for a GP to tell you your blood pressure is creeping up. Here’s what you can do today:

1. Get it checked.
   • Buy a home blood pressure monitor. Readings over 120/70 mean you should take action.
2. Move your body.
   • Exercise lowers blood pressure immediately and strengthens your heart. Aim for 30-45 minutes of movement most days.
3. Eat real food.
   • Ditch ultra-processed foods (see our last blog).
   • More potassium-rich foods like leafy greens, bananas, and nuts.
   • Cut back on salt, but don’t obsess.
4. Strength train.
   • Lifting weights isn’t just for muscle. It improves blood pressure control better than cardio alone.
5. Sleep properly.
   • Less than 6 hours per night? That’s a direct route to higher blood pressure.
6. Sort out stress.
   • Breathwork, meditation, time outdoors. All of it helps. Chronic stress raises blood pressure even if your lifestyle is otherwise perfect.

High blood pressure isn’t something that “just happens” when you get older. It’s the result of decades of lifestyle and genetic factors adding up.

The best time to take action is before blood pressure rises. The second best time is now. 

The longer you wait, the harder it gets to manage. But the good news? Even small changes can make a huge difference.

You don’t need to live like a monk. But cutting back on UPFs is one of the best things you can do for your health. Here’s how:

• Stick to real food: If it had a face, grew from the ground, or needed little intervention before reaching your plate, it’s a good choice.
• Shop the perimeter of the supermarket: That’s where you’ll find meat, fish, eggs, fruit, veg, and dairy.
• Check the ingredients list: If it reads like a chemistry experiment, think twice.
• Cook more at home: It doesn’t have to be complicated. Simple meals with whole ingredients will always beat processed alternatives.
• Follow the 80/20 rule: You don’t have to eliminate UPFs completely, but they should be an occasional treat rather than a daily staple.