These signs and symptoms usually don’t occur until high blood pressure has reached a severe or life-threatening stage.
What is hypertension?
Hypertension, or high blood pressure, is the force of blood pressing against your arteries. When it’s too high, it raises the heart's workload and can cause severe damage to the arteries. Over time, uncontrolled high blood pressure increases the risk of heart disease, stroke, and kidney dysfunction.
Who is affected?
Up to the age of 45, more men have high blood pressure than women. But, it becomes more common for both men and women as they age, with more women having hypertension by age 65.
You have a greater risk if a family member has high blood pressure or if you’re a diabetic – about 60% of people with diabetes have high blood pressure as a co-morbidity.
Here’s what you can do!
These lifestyle changes can help you to prevent and control high blood pressure:
Eat healthy foods:
A diet rich in fruit, vegetables, whole grains, and low-fat dairy can help prevent and control high blood pressure. In addition, make sure you get plenty of potassium, as this will help to control blood pressure and is suitable for your heart’s health.
Eat less saturated and total fat, which could negatively impact your blood pressure. Instead, add foods rich in nitrates to your daily meals – beetroot, fennel, cabbage, lettuce, radishes and carrots.
Lastly, decrease your salt and sodium intake. Remember, the recommended daily allowance is no more than one teaspoon per day. So put the salt shaker down and pay attention to the amount of salt in processed foods, such as canned soups or frozen dinners.
Achieve and maintain a healthy weight:
Losing even 3kg can lower your blood pressure if you are overweight.
Limit alcohol:
Reduce your alcohol intake to no more than one drink per day for women and two drinks per day for men.
Manage stress:
Reduce stress as much as possible. Practise coping techniques such as muscle relaxation and deep breathing.
Get plenty of sleep.
Quit smoking:
Tobacco injures blood vessel walls and speeds up the hardening of the arteries.
Monitor your blood pressure frequently:
By being aware of your health and attending regular screenings, you can spot potential health issues early on, making treatment more manageable and successful.
DISCLAIMER: The information on this website is for educational purposes only, and is not intended as medical advice, diagnosis or treatment. If you are experiencing symptoms or need health advice, please consult a healthcare professional.