Keeping your health in check takes a sacrifice on your part to embark on a holistic journey of health awareness. Our focus today is “Hypertension also known as high blood pressure is when the pressure in your blood vessels is too high (140/90 mmHg or higher). It is common but can be serious if not treated. People with high blood pressure may not feel symptoms” WHO. The only way to know is to get your blood pressure checked regularly. Checking your blood pressure regularly has been one of the many ways of dictating this silent killer.
According to WHO key facts, an estimated 1.28 billion adults aged 30–79 years worldwide have hypertension, most (two-thirds) living in low- and middle-income countries. An estimated 46 per cent of adults with hypertension are unaware that they have the condition. Less than half of adults (42 per cent) with hypertension are diagnosed and treated. Approximately 1 in 5 adults (21 per cent) with hypertension have it under control. Hypertension is a major cause of premature death worldwide. One of the global targets for non-communicable diseases is to reduce the prevalence of hypertension by 33 percent between 2010 and 2030.
Things that increase the risk of having high blood pressure include:
Ageing
Salty diet
Gene
Alcohol
Obesity
Poor Fitness
Here are some effective lifestyle changes and remedies to incorporate while keeping medical advice at the forefront:
Adopt A Balanced, Heart-Healthy Diet
Lower Salt Intake: Limit sodium consumption to less than 2,300 mg daily, ideally closer to 1,500 mg. Avoid processed foods, which are often high in salt. Doing that may lower high blood pressure by about 5 to 6 mm Hg “ MayoClinic”.
Incorporate Potassium-Rich Foods: Include bananas, spinach, sweet potatoes, and avocados in your meals.
Try The DASH Diet: “Emphasize whole grains, fruits, vegetables, lean proteins, and low-fat dairy to improve heart health” MayoClinic.
Stay Physically Active
According to the National Institute of Health, physical activity and/or exercise are shown to delay the development of hypertension.
Aim for at least 30 minutes of moderate exercise, like walking or swimming, five times a week.
Include light strength training to enhance overall cardiovascular fitness.
Maintain A Healthy Weight
Science Direct inferred that excess body weight correlates closely with increased blood pressure.
Losing even a small percentage of body weight can significantly reduce blood pressure levels.
Moderate Alcohol and Quit Smoking
Alcohol: Stick to moderate drinking (one drink per day for women and up to two for men). My personal view is to quit it entirely.
Smoking: Quitting smoking can significantly lower your risk of heart-related complications.
Reduce Stress
Practice relaxation techniques such as deep breathing, yoga, or mindfulness.
Stay connected with supportive family members and friends to maintain emotional balance. Having loved ones around you can ease stress.
Monitor Blood Pressure At Home
Use a home blood pressure monitor to track your readings regularly.
Share the data with your doctor during follow-up visits to adjust your treatment plan if necessary.
Explore Herbal And Natural Options
Garlic: Fresh garlic or supplements may have blood pressure-lowering properties, but consult your doctor before use.
Hibiscus Tea: Drinking hibiscus tea might help support blood pressure control.
Omega-3 Fatty Acids: These are found in fish oil or flaxseed and can promote heart health.
Make sure to consult with the Doctors first.
Prioritise Quality Sleep
Aim for 7–9 hours of sleep each night, as poor sleep can worsen hypertension.
Consult Your Doctor For Comprehensive Care
While these natural approaches can aid in managing hypertension, they should not replace medical treatment. Regular visits to your doctor are essential for:
Adjusting medications based on blood pressure trends.
Conducting tests to assess overall health and related risks.
Offering guidance tailored to your unique needs.
By combining these practices with medical advice, you can control your blood pressure and enhance your
overall well-being. Remember, moderation and consistency are key to long-term success.
