It is called the ‘silent killer’ for a reason. It may show no symptom, but is known to put one at an increased risk for heart disease, heart failure, and stroke, among other things

May 17 is dedicated to highlight the importance of monitoring blood pressure and bringing global awareness to the 1 billion people living with high blood pressure worldwide. The World Hypertension Day wants to draw attention to the importance of accurate blood pressure measurement for effective diagnosis, prevention and control of hypertension.

Affecting one in three adults globally, the prevalence of hypertension has doubled from 1990 to 2019, reaching a staggering 1.3 billion individuals. Shockingly, nearly half of those affected are unaware of their condition, underscoring the ‘silent killer’ tag. However, while many people with hypertension experience no noticeable symptoms, it is known to manifest as headache, dizziness, fatigue, blurred vision, chest pain and, in severe cases, difficulty breathing.

The World Health Organization (WHO), in its inaugural report on the staggering global impact of hypertension, released last September, outlined strategies to combat this pervasive health threat. The report revealed that approximately four out of every five people with hypertension are not adequately treated.

But the good news is that with right intervention and appropriate coverage, a staggering 76 million deaths could be averted between 2023 and 2050 – also preventing strokes, heart attacks, and cases of heart failure.

Potential Causes of Hypertension

While the exact cause of hypertension often remains unknown (primary hypertension), several factors can contribute to its development:

Lifestyle: Unhealthy diet high in salt and low in fruits and vegetables, lack of physical activity, smoking, and excessive alcohol consumption.

Medical Conditions: Obesity, diabetes, sleep apnea, and kidney disease.

Family History: Having a family member with hypertension increases risk.

Age: The risk of hypertension increases with age.

Managing Hypertension

Hypertension is a lifelong condition, but it can be effectively controlled through a combination of lifestyle changes and, if necessary, medication. Here are some key steps to manage hypertension:

Dietary Modifications:

DASH Diet: The Dietary Approaches to Stop Hypertension (DASH) diet emphasizes fruits, vegetables, whole grains, and lean proteins while limiting sodium, saturated fats, and refined sugars. Following the DASH diet can help lower blood pressure and reduce the risk of heart disease.

Sodium Reduction: Excessive sodium intake can contribute to high blood pressure. Limiting sodium consumption by avoiding processed foods, canned soups, and fast food, and opting for fresh, whole foods can help lower blood pressure levels.

Potassium-Rich Foods: Potassium helps regulate blood pressure by counteracting the effects of sodium. Incorporating potassium-rich foods such as bananas, oranges, spinach, and sweet potatoes into the diet can be beneficial for hypertension management.

Regular Physical Activity

·      Engaging in regular physical activity is essential for managing hypertension. Aim for at least 150 minutes of moderate-intensity aerobic exercise, such as brisk walking, cycling, or swimming, per week.

·      Incorporate strength training exercises, such as weightlifting or bodyweight exercises, at least two days per week to improve muscle strength and overall cardiovascular health.

·      Consult with a healthcare provider before starting a new exercise regimen, especially if you have underlying health conditions or concerns.

Weight Management

·      Maintaining a healthy weight is crucial for managing hypertension. Excess body weight puts added strain on the heart and blood vessels, increasing the risk of high blood pressure.

·      Adopting a balanced diet and engaging in regular physical activity can help achieve and maintain a healthy weight.

·      Aim for a body mass index (BMI) within the healthy range (18.5 to 24.9) to reduce the risk of hypertension and associated complications.

Stress Reduction

·      Chronic stress can contribute to elevated blood pressure levels. Implementing stress-reduction techniques such as deep breathing exercises, meditation, yoga, and progressive muscle relaxation can help lower stress levels and promote overall well-being.

·      Prioritizing self-care activities and hobbies that promote relaxation and enjoyment, such as spending time in nature, reading, or engaging in creative pursuits are recommended.

Limiting Alcohol Intake and Tobacco Use

·      Excessive alcohol consumption can raise blood pressure and increase the risk of hypertension-related complications.  

·      Tobacco use, including smoking and vaping, can constrict blood vessels and elevate blood pressure. Quitting smoking and avoiding exposure to secondhand smoke can significantly reduce the risk of hypertension and cardiovascular disease.

Regular Monitoring and Healthcare Visits

·      It is important to monitor blood pressure regularly at home using a reliable blood pressure monitor and keep track of readings over time.

·      Attend regular check-ups with a healthcare provider to assess blood pressure levels, review medication effectiveness, and discuss lifestyle modifications.

·      Follow medical recommendations and treatment plans prescribed by a healthcare provider to effectively manage hypertension and reduce the risk of complications.

By incorporating these lifestyle changes into daily routines, individuals can take proactive steps towards managing hypertension and promoting overall cardiovascular health.

In the battle against hypertension, the power of prevention and treatment lies within each one’s grasp.