Healthy habits to prevent high blood pressure

HEALTHY HABITS TO PREVENT HIGH BLOOD PRESSURE

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Welcome to this week’s article where we will discuss healthy habits to prevent high blood pressure (hypertension).

High blood pressure (hypertension) is a chronic medical condition that affects millions.

Medically it is defined as a systolic blood pressure of above 140mmHg and Diastolic pressure of above 90mmHg.

Generally, the level of awareness, treatment and control is poor.

This is because hypertension is a silent disease, causing damage to body organs over many years.

It is a risk factor for stroke, heart diseases and kidney diseases.

The World Health Organization (WHO) estimates that cardiovascular diseases are the number one cause of death globally.

Many premature deaths (under the age of 70) are due to non-communicable diseases. These include diabetes, hypertension, and chronic kidney diseases.

The unnerving thing is that many cardiovascular diseases are preventable with control of risk factors, early detection, and prompt management.

Hypertension is the single most important risk factor for cardiovascular diseases.

There are risk factors which are classified as non-modifiable.

This simply means that they cannot be changed such as family history of hypertension, age, ethnicity, and sex.

However even non-modifiable factors can be altered by lifestyle and diet.

Modifiable risk factors are risk factors for a disease that are a result of the habits we incorporate into our lives. This means you can take measures to change them.

Modifiable risk factors for cardiovascular diseases include tobacco use and exposure to tobacco smoke, unhealthy diet, being overweight, physical inactivity and harmful use of alcohol.

Many of the risk factors for cardiovascular diseases lead to atherosclerosis. This is the thickening and narrowing of arteries, that develops over many years without causing symptoms.

The narrowing and thickening leads to deposition of cholesterol along the vessels. This eventually decreases blood flow to vital organs such as the heart, brain, kidneys and limbs.

So let’s dive in to the habits that prevent the development of cardiovascular diseases:

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1.????Reduction of tobacco and alcohol use

Tobacco cessation reduces the risk of heart disease and numerous other diseases.

Tobacco cessation is a combination of various interventions including psychological interventions and nicotine replacement therapy.

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2.????Consuming a healthy diet rich in vegetables.

Healthy dietary practices start early in life. ?

Energy intake should balance with energy expenditure. Balancing a diet that is rich in vegetables, proteins and carbohydrates. Limiting intake of unsaturated fats and eliminating trans-fats.

Reducing salt intake to less than a teaspoon a day.

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3.????Moderate physical activity every week.

Engaging in physical activity as tolerated. Individuals with a previous history of heart disease should exercise as directed by their physician.

Adults should do at least 150 minutes of moderate-intensity physical activity throughout the week.

Muscle strengthening activities should be done 2 or more days a week.

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4.????Health check ups and screening

Men and women above 40 years should be screened for hypertension. Scheduling a health check up with a primary care physician is the first step. This is for people without known risk factors.

Those with family history of hypertension should be screened as from age 30 for men and 35 years for women.

Those with diabetes should be screened annually from the time of diagnosis.

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With these four simple habits, one can significantly reduce their risk of developing hypertension.

Until next week, I wish you a productive week as you better take control of your health.