National Hypertension Awareness Month is celebrated annually in May by virtue of Proclamation No. 1761 signed on May 1, 2009. The goal of this celebration is to raise awareness about high blood pressure and to be more educated on its signs and symptoms and risk factors.

High blood pressure, commonly known as hypertension is a health condition wherein the blood pressure of a person is higher than the normal (120/80). Common factors that may lead to hypertension include unhealthy food choices and lack of physical activity. Data shows that the prevalence of hypertension among Filipino adults ages 20 years and above is increasing significantly every year (FNRI, 2021). It is one of the leading causes of stroke, heart attacks, and other cardiovascular diseases in the Philippines.

Thus, to prevent elevated blood pressure, here are some Nutrition Do’s and Don’ts that you should remember!

Do’s:

• Increase consumption of fruits and vegetables. Foods such as vegetables and fruits contains important nutrients that are essential in controlling blood pressure. Fiber also helps in lowering lipid content in our blood.
• Engage in physical activity to maintain weight. Be active. It is recommended to get at least 150 minutes of physical activity each week. That is about 30 minutes a day, 5 days a week.
• Remember Kumainment No. 1 Eat Variety of foods everyday.
• Follow Kumainment No. 8. “Hinay-hinay sa maaalat, mamantika at matatamis na pagkain”. Limiting consumption of salty, fatty and sweet foods as it may elevate blood pressure. These foods would also increase the risk of being overweight and obese.
• Eating a healthy and balanced diet following the Pinggang Pinoy recommendations
• Consume enough water. Staying hydrated and drinking enough water (8 glasses of water a day) can help maintain normal blood pressure
• Choose poultry and lean meat as part of your heart-healthy diet to lower

Don’ts:

• High in Sodium Foods. Limit consumption of foods that are high in sodium such as processed foods, chips, canned foods, and others. It is recommended to limit the amount of salt consumption to less than 5 g or 1 teaspoon per day.
• High in Saturated fat and transfat. Foods high in saturated fat and trans-fat such as pastry, pizza, burgers and other processed foods increases the risk of developing hypertension and heart diseases.
• Alcohol drinking and smoking. Excessive smoking and drinking increase the risk of developing hypertension which in turn increases the risk of developing heart diseases
• Caffeine Intake. Limit drinking beverages with caffein content such as coffees and teas.

Remember to maintain a healthy body by having healthy food choices and avoiding a sedentary lifestyle to prevent developing hypertension! – Frances Vea Valdez

Source:

https://www.healthresearch.ph/index.php/regional-news/501-know-your-numbers-may-is-the-national-hypertension-awareness-month#:~:text=The%20month%20of%20May%20is,seek%20medical%20attention%20right%20away.