Ways to prevent and manage high blood pressure aka the 'Silent Killer'
Don't let the 'Silent Killer' end your life prematurely...
High blood pressure, also known as hypertension, is called the 'Silent Killer' because it often doesn't present any symptoms. This is why it is recommended that you check your blood pressure regularly or at least once a year.
"High blood pressure (also referred to as HBP, or hypertension) is when your blood pressure, the force of blood flowing through your blood vessels, is consistently too high," describes the Heart Organisation.
According to WebMD, it is "dangerous because it makes the heart work harder to pump blood out to the body and contributes to hardening of the arteries".
It is often a result of unhealthy lifestyle choices and poor diet - too many fatty foods, excessive salt consumption, and little exercise.
Being obese or overweight is also one of the common causes of high blood pressure.
Alcohol consumption and smoking have been found to put one at risk of suffering from hypertension.
According to the World Health Organisation, high blood pressure is a serious medical condition that significantly increases the risk of heart, brain, kidney and other diseases.
The organisation reports that an estimated 1.28-billion adults aged 30-79 years worldwide have hypertension and an estimated 46% of adults with hypertension are unaware that they have the condition.
Hypertension is a major cause of premature death worldwide.
Making healthy lifestyle changes goes a long way in managing high blood pressure.
Experts recommend eating foods that are rich in potassium, calcium, and magnesium. This is because these food contain nutrients which help to regulate blood pressure. Examples of foods rich in potassium, calcium, and magnesium are fruits, vegetables, beans, unsalted nuts, whole grains, poultry, fish, and low-fat dairy.
It is advisable to eat whole foods such as whole wheat pasta, brown rice, and oatmeal, over processed foods.
Avoid eating things such as bread, rolls, pizza, margarine, processed meats, soda, canned soups or products, sugar, alcohol, stock powders, condiments, crisps, and crackers.
Research has found that caffeinated energy drinks are the worst drink for high blood pressure because they can cause your body to release adrenaline, leading to an increase in your blood pressure.
The World Health Organisation suggests the following life style changes to manage high blood pressure:
- Reducing salt intake (to less than 5g daily).
- Eating more fruit and vegetables.
- Being physically active on a regular basis.
- Avoiding use of tobacco.
- Reducing alcohol consumption.
- Limiting the intake of foods high in saturated fats.
- Eliminating/reducing trans fats in diet.
Image courtesy of iStock/ @uzhursky
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Disclaimer: Health-related information provided in this article is not a substitute for medical advice and should not be used to diagnose or treat health problems. It is always advisable to consult with your doctor on any health-related issues.