The month of May is declared by proclamation no. 1761 as the “National Hypertension Awareness Month” to prevent and control Hypertension. According to World Health Organization (WHO), hypertension is considered as the number one contributing risk factor for global deaths, causing strokes, heart attacks, and other cardiovascular complications.
A person diagnosed with hypertension shows a systolic blood pressure reading of ≥140 mmHg and/or the diastolic blood pressure readings of ≥90 mmHg when measured on two different days.
In the prevention of hypertension, it is important to note the modifiable and non-modifiable risk factors. Modifiable risk factors include unhealthy diets, physical inactivity, tobacco and alcohol consumption and being overweight or obese. On the other hand, non-modifiable risk factors include a family history of hypertension, age over 65 years and co-existing diseases such as diabetes or kidney disease. 1
We will be focusing in the modifiable risk factors in this article.
Below are tips from WHO on how to prevent risks for hypertension
- Reducing salt intake (to less than 5g daily)
WHO recommends a reduction in sodium intake to reduce blood pressure and risk of cardiovascular disease, stroke and coronary heart disease in adults.
WHO recommends a reduction to <2 g/day sodium which is equivalent to 5 g/day of salt for adults.
- Eating more fruit and vegetables
Various fruits and vegetable are high in potassium, magnesium, and fiber that may help control blood pressure.2 The more potassium is consumed, the more sodium is lose through urine. Potassium also helps to ease tension in the blood vessel walls, which helps further lower blood pressure. Some fruits and vegetable rich in potassium are potatoes, spinach, cabbage, sprouts, tuna, eggs, banana, orange juice and others.
- Being physically active on a regular basis
Physical activity reduces the risk, prevents, delays or help manage high blood pressure. Physical activity can lower blood pressure and triglycerides and raise HDL cholesterol. It also helps in the management of weight, strengthening of heart and lowering stress level. 3
Philippine National Guidelines on Physical Activity (PNGPA) recommends at least 30-60 minutes daily exercise with various activity and light to moderate exercises.
- Avoiding use of tobacco
Giving up smoking and moderating alcohol consumption can help prevent hypertension.
Accordingly, smoking causes an immediate spike in blood pressure and can raise systolic blood pressure levels by as much as 4 millimeters of mercury (mm Hg). Smokers is at greater risk of having heart attack, stroke or other cardiovascular event compared to non-smokers with hypertension. 4
- Reducing alcohol consumption
Research shows that reducing of alcohol consumption may lower systolic blood pressure levels by as many as 3 mm Hg. 4
- Limiting the intake of foods high in saturated fats and eliminating/reducing trans fats in diet
Excessive intake of saturated fatty acids and trans fatty acids, along with higher consumption of salt and sugar, are risk factors for cardiovascular diseases including hypertension.
WHO recommends that intake of saturated fatty acids should be reduced to less than 10% of total energy consumption, and trans fatty acids to less than 1%. One best method to reduce intake of saturated fats is to use other methods of cooking that does not require cooking oil such as boiling, steaming, poaching and grilling. 5
Other Management of hypertension includes mental stress management, regular checking of blood pressure, continued medication (if prescribed by physician) and managing of other medical conditions.
Know if you are hypertensive and act on it!
Practice healthy habits to prevent hypertension!
1 World Health Organization https://www.who.int/news-room/fact-sheets/detail/hypertension
2 https://www.webmd.com/hypertension-high-blood-pressure/high-blood-pressure-diet#1)
3 Nutrition Month Talking Points 2019
4 Rodriguez, Diana & Marcellin, Lindsey, MD, MPH, 2009 https://www.everydayhealth.com/hypertension/preventing/controllable-risk-factors.aspx
5 http://www.emro.who.int/world-health-days/2013/nutrition-hypertension-factsheet-whd-2013.html
//vmd
